What Should You Do After An EMDR Therapy Session? What Should You Avoid?
After an EMDR therapy session, it's important to engage in activities to support your processing and integration of the work you did. You worked hard during the session and we want you to get the most out of it. Here are things you can do after an EMDR therapy session to enhance the effects, as well as things you should avoid that could interfere with your processing.
What's Happening In Your Brain After EMDR Therapy?
After an EMDR therapy session, various processes unfold within the brain. The most important of these is developing new neural pathways. In other words, you brain is forming new, healthy connections that weren't there before. EMDR therapy stimulates the brain's natural ability to process and integrate traumatic memories. This process is thought to mimic the REM sleep phase, when the brain consolidates memories and processes emotions. As a result, traumatic memories become less distressing and are stored in a more adaptive and integrated manner.
Is It Normal To Feel Tired or Dazed After EMDR Therapy?
Yep, totally normal to feel tired after EMDR therapy. Again, your brain is working hard to make new pathways. We recommend trying to schedule your EMDR therapy sessions for the end of your day, or on a day you don't need to be totally "on" afterwards. That being said, some people feel normal or even energized and able to go through their day with no slowdown.
Things To Do After EMDR Therapy That Improve Outcomes
Nourish & Hydrate After EMDR Therapy
This feels obvious, but you should eat healthy food and drink plenty of water. Your brain needs energy to do the important consolidation work it's doing. Hydration is important for all bodily processes, and especially after EMDR therapy sessions.
Rest and Relax After EMDR Therapy
Take time to rest and allow yourself to process the emotions and experiences that arose during the EMDR session. Give yourself permission to relax and unwind. It's normal to feel tired or dazed. Practice self-compassion and kindness toward yourself. Acknowledge the courage it took to engage in EMDR therapy. Remember that rest is not a luxury, it's a necessity.
Engage in Gentle Movement
Engage in gentle movement such as stretching, yoga, or a walk. Movement can help release tension from the body and promote emotional release. We're big fans of taking a short walk before and after therapy as a way to "bookend" the experience and make it more impactful.
Connect with Supportive People & Pets
If you're a social person, reach out to friends or family members for connection and validation. Positive relationships are an important resource during EMDR therapy. Being around people who remind you of all your best qualities will improve EMDR therapy outcomes. If you’re an animal person, plan to cuddle and play with your pet after EMDR therapy. The brain benefits of being around animals are long proven.
Get Creative After EMDR Therapy
Engaging in creative activities such as drawing, painting, or playing music can be a powerful add-on to EMDR therapy. Research on creative expression and trauma healing is extremely promising. Creative expression can be a fantastic outlet for processing emotions and connecting with yourself.
Healthy Self-Care Activities
Engage in calm activities that bring you joy, such as reading a book or spending time in nature. Choose activities that feel nourishing and uplifting to you. Practice self-care rituals such as taking a warm bath, aromatherapy, or enjoying a cup of herbal tea. Prioritize activities that promote relaxation and self-soothing.
Journaling After EMDR Therapy
Some people like to spend some time journaling about thoughts, feelings, and any insights that emerged during the session. Writing can help you process and integrate the material covered in therapy. However, we don't recommend this if you and your EMDR therapist didn't "close out" your trauma target or if you feel upset at the end of the session. If you find yourself ruminating, journaling may make this worse.
Mindfulness or Meditation
Practice mindfulness or meditation to ground yourself and promote relaxation. Focus on your breath or use guided meditation to center yourself and bring awareness to the present moment.
Remember that everyone's experience after EMDR therapy is unique. Listen to your body and honor your needs after an EMDR processing session. If you're unsure about what to do or need support, chat with your EMDR therapist about ideas that work for you.
What Should You Avoid After EMDR Therapy?
After an EMDR therapy session, it's important to avoid activities that may disrupt the brain rewiring that's happening. Here are some things to avoid after EMDR therapy:
Avoid Overstimulation After EMDR Therapy
Don't do things that may overstimulate your senses or emotions. Skip watching intense movies or being in intense environments like a club or sports arena for one night. If you're sensitive to noise and light, be mindful of those things. Limit your exposure to screens, especially if you find that screen time exacerbates feelings of stress or anxiety. While gentle activity can be beneficial, avoid intense or strenuous exercise immediately after EMDR therapy. It may interfere with the processing of emotions.
Avoid Alcohol & Substances After EMDR Therapy
Please, please, avoid alcohol, drugs, or any other substances that may interfere with your brain functioning. We don't want the work you've done to be undermined by neurotoxins. Having a drink the following day should be okay for most people, but give yourself a night off on a processing day. Take your medications as prescribed unless your prescriber, in consultation with your EMDR therapist, has advised you not to.
Avoid Stressful Situations After EMDR Therapy
Try to minimize exposure to stressful or triggering environments that could exacerbate feelings of anxiety or distress. Create a calming and supportive atmosphere for yourself. Depending on what you do, it's fine to go to work or socialize after EMDR therapy. But you may want to see how you respond to EMDR before making post-therapy plans. Resist the urge to tackle overwhelming tasks or responsibilities immediately. Give yourself time to integrate the experiences from the session.
Avoid Isolation After EMDR Therapy
While it's good to give yourself some downtime, avoid isolating yourself completely. Reach out to supportive friends and family members if you need someone to talk to.
Avoid Ruminating After EMDR Therapy
Try not to obsessively dwell on the content of the therapy session or analyze every detail. Trust the process and allow your brain to integrate the experience naturally. If this is difficult for you, discuss with your EMDR therapist and come up with strategies to deal with it.
By being mindful of things to avoid and prioritizing self-care, you can optimize the benefits of EMDR therapy and support your journey towards healing.
What To Do If You Feel Really Bad After EMDR Therapy
It's normal to feel tired or a little "off" after EMDR. But if you find yourself feeling much worse after EMDR therapy, let your EMDR therapist know right away. If you find yourself unable to cope or feeling like you want to die, call 988 (in the US) or go to the nearest hospital.
Alexis Bibler, AMFT, EMDR therapist, listening to a client reflect during EMDR processing.
EMDR Therapy in Los Angeles, San Francisco, & Throughout California & Florida
If you're ready to start your journey of healing through EMDR therapy, we invite you to take the next step. Our experienced EMDR therapists are here to support you. Contact us today to schedule your first session and begin your path towards a calmer life. You deserve to live a life free from trauma and anxiety.
