Taking Care of Yourself after an EMDR session

Jun 2

What to Do After an EMDR Session: Caring for Yourself Between Sessions

EMDR therapy can bring powerful shifts—and sometimes that means your brain and body continue to process after the session ends. Knowing what to expect and how to care for yourself afterward is a key part of making the most of your EMDR journey.

Here are a few supportive tips for post-session self-care:

1. Give Yourself Time and Space

After EMDR, you may feel:

Tired or emotionally “foggy”
Light and clear
Tearful or agitated
Like you're still processing

All of these are normal. Your brain is doing important integration work. Try to leave space in your schedule for rest, quiet time, or a gentle walk. Avoid jumping into anything too stimulating or stressful, if you can.

2. Notice and Name What’s Coming Up

Your system may continue to process between sessions. You might:

Have dreams, flashbacks, or emotional waves
Gain insights or new perspectives
Feel physical sensations connected to healing

This is your nervous system releasing old material. Try to observe what’s coming up with curiosity and kindness—not judgment.

A great tool: Journaling or voice memos to track what you’re noticing between sessions.

3. Use Your Grounding and Soothing Skills

Remember those calm-place visualizations, breath work, or tapping tools your therapist introduced? This is a great time to use them.

Soothing activities to try:

Taking a warm bath or shower
Spending time in nature
Listening to calming music or binaural beats
Light movement like stretching or yoga
Talking to someone you trust (but only if it feels supportive)

4. Stay Connected With Your Therapist

If you feel overwhelmed, confused, or stuck after a session, reach out. You don’t have to “hold it together” in between. A quick check-in or email can be enough to feel grounded again.

We’re in this together—and support doesn’t end when the session does.

5. Trust the Process

Healing isn’t linear. Sometimes things feel worse before they get better—but this is a sign of movement, not failure.

EMDR is like clearing out a cluttered attic. At first, things might get stirred up. But over time, you’ll notice more space, clarity, and calm.

Final Thought

Post-EMDR care is about honoring your healing, not rushing through it. Be gentle with yourself, and remember: everything that comes up is a part of the process.

Your system knows how to heal. You're not alone—and you don’t have to figure it all out by yourself.

Katrin Miller