Hallowell Brain Health

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How to know when to take a break from EMDR

Recognizing when to slow down

Emotional regulation - breaks help maintain emotional balance and prevent overwhelming feelings.
Preserving energy - taking a break can avoid mental and emotional exhaustion, helping you stay focused in future sessions.
Preventing burnout - regular pauses during the healing process help avoid emotional overload and allow your body and mind to recover.
Integrating progress - stepping back allows for the integration of insights and emotional shifts before continuing deeper work.

Overwhelming Emotions

You feel like you are unable to manage your emotions during the session.
Emotions are too intense or feel uncontrollable, leading to tears, anger, or extreme distress.
You're experiencing feelings that are disproportionate to the memory or event you're working on.

Physical Discomfort or Tension

You notice significant physical symptoms like dizziness, nausea, or tightness in your chest.
Your body feels tense or restless, and you can't relax despite using grounding techniques.
You experience headaches, heart palpitations, or shaking.

Difficulty Focusing or Remaining Present

Your mind feels foggy or distracted, and you cannot stay focused on the memory or the process.
You feel disconnected from the session or like you’re not in control of your thoughts.
It becomes hard to bring yourself back to the present moment or to remember the target memory.

Unresolved Trauma Triggers

You encounter sudden triggers that are too intense to address in the moment.
A traumatic memory or emotion resurfaces that you feel unprepared to process.
You're becoming triggered by past experiences unrelated to the current session, causing confusion or distress.

Feeling Anxious or Unsafe

You feel unsafe, unsupported, or unsure if the process is beneficial for you at this moment.
Your anxiety increases rather than decreases as the session progresses.
You feel a deep sense of discomfort and are unable to regain a sense of safety or calm.

Listen to your body - if you feel uncomfortable, listen to that signal.
Prioritize emotional safety - if your emotions are too overwhelming, it’s okay to pause.
Give yourself permission - taking a break is part of the healing process; it’s not a sign of failure.
Trust your instincts - if you feel like you need to step away for a bit, trust your body’s wisdom.

Pause the session - stop the bilateral stimulation (such as tapping or eye movements) and focus on breathing or calming your mind.
Ground yourself - use grounding techniques such as deep breathing, a self-soothing exercise, or connecting with your safe place.
Take a brief break - step away from the session for a few minutes if needed, or reschedule the session for another time.
Engage in self-care - use calming practices like stretching, drinking water, taking a walk, or listening to soothing music.
Be gentle with yourself - acknowledge that needing a break is okay, and honor your emotional boundaries.

Assess your emotional state - after a short break, check in with yourself to see if you feel able to continue.
Check for physical signs of relief - notice if your body has relaxed, and if your emotions feel more manageable.
Monitor your mental clarity - if you feel able to focus again and the intensity of emotions has lowered, you may be ready to continue.
Re-evaluate your progress - if you’ve reached a natural stopping point, or if you’re unable to process further, it may be a sign to end the session.
Trust your judgment - if continuing feels right, you can proceed, but if you feel any uncertainty, it’s okay to pause or stop.

Talking to a therapist - if you’ve taken a break and still feel stuck, overwhelmed, or unsure, consider reaching out to a professional.
Support system - lean on trusted friends, family, or support groups if you’re struggling emotionally.
Assess the need for professional guidance - if you’re frequently feeling overwhelmed during sessions, a therapist can help guide you through challenging emotions.

Take it slow - after a break, start with less intense memories or areas of focus.
Check in with yourself - ensure that you’re feeling grounded and emotionally stable before continuing.
Use grounding tools - employ techniques like box breathing or tapping to reconnect with the present moment.
Start with a review - briefly review your last session and progress before resuming the session.