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Writing a journal for post-session reflection
Processing your thoughts and feelings after a session.
Why Journaling Can Be Helpful After a Session
- Capturing insights - journaling helps you process and integrate what emerged during the session.
- Tracking progress - it allows you to observe how you’re evolving and how your feelings are changing over time.
- Releasing emotions - writing can be a safe space to express difficult emotions that might arise post-session.
- Clarity and healing - it can help bring clarity to your experience and deepen your understanding of your journey.
How to Approach Journaling After a Session
- Don’t rush - take your time to reflect and write as you feel, without pressure.
- Be gentle with yourself - avoid judgment or criticism; this is about processing, not analyzing or fixing things.
- Stay focused on your experience - try to center your thoughts around what emerged during the session, rather than external distractions.
- Keep it simple - short sentences or bullet points are fine; there’s no need to overthink the format.
Prompts for Reflecting on the Session
General Session Experience- What was your emotional state before the session?
- How did you feel during the session? Were there any moments of surprise, tension, or relief?
- What sensations or thoughts were most prominent for you during the session?
- Did anything unexpected come up?
- How do you feel now, immediately after the session?
Insights and Thoughts
- Did you gain any new insights during the session? What stood out the most?
- Were there any memories or feelings that you feel more connected to now?
- What did you learn about yourself through this session?
- How do you feel about your progress so far in your EMDR journey?
- Did you notice any patterns or connections between past and present emotions?
Emotional Reactions
- Did you experience any intense emotions during the session?
- How did you handle those emotions? Were you able to sit with them, or did you feel the urge to suppress them?
- Did you feel any physical sensations, such as tension or relaxation, that stood out during the session?
- Were there any moments where you felt overwhelmed or like you needed a break? How did you manage those moments?
Safety and Grounding
- Did you feel safe and grounded throughout the session? If not, what could help improve your sense of safety for next time?
- Were you able to use any grounding techniques during the session? If so, how did they help?
- How did you handle moments of discomfort or distress during the session?
- Were there any positive or calming experiences that you want to remember?
Post-Session Emotional Check-In
Immediate Emotional State- How do you feel right now, emotionally and physically?
- What is the most prominent emotion you're experiencing at this moment (e.g., relief, sadness, confusion, calm)?
- Are you noticing any physical sensations or tension in your body?
Mood Shifts or Changes
- Did you notice any shifts in your mood since the session ended?
- Are there any lingering emotions you’d like to acknowledge?
- Did anything trigger a sudden emotional response after the session?
Integrating Your Experience
- Is there something about the session that you would like to process more?
- How can you support yourself in integrating the work done during the session into your daily life?
- What do you need right now to feel more at peace or balanced?
Reflection on Self-Care and Soothing Practices
- How did you take care of yourself immediately after the session?
- What soothing practices or self-care did you engage in post-session, and how did they help?
- Is there anything else you feel would help you feel more grounded or settled after sessions in the future?
- How can you continue to nurture yourself in the days following this session?
Looking Ahead
- How do you feel about continuing your EMDR journey?
- What are your hopes for future sessions?
- Is there a particular area or memory you would like to focus on next?
- How can you keep yourself motivated and supported throughout the rest of this healing process?
Gratitude and Acknowledgment
- What progress are you proud of, even if it feels small?
- What are you grateful for about the session or your emotional growth?
- How can you acknowledge your strength and courage in doing this work?