Hallowell Brain Health Support

Common reactions during EMDR and how to handle them

Prepare for the things you may encounter

What to Expect During a Self-EMDR Session

• Emotional shifts - feelings may change quickly or unexpectedly.
• Physical sensations - tension, warmth, tingling, or light-headedness.
• New thoughts or memories - connections may surface that you hadn’t considered before.
• Temporary increase in distress - emotions might intensify before they settle.
• Periods of numbness or blankness - feeling “stuck” or disconnected can happen.

Common Emotional Reactions and How to Handle Them

Feeling Overwhelmed or Anxious

• Pause and ground yourself - take deep breaths or use a grounding technique.
• Remind yourself you are safe - the memory is in the past; you are in control now.
• Reduce the intensity - take breaks as needed.

Feeling Numb or Detached

• Stay patient - emotional processing takes time, and numbness is a natural defense.
• Try gentle movement - stretch, wiggle your fingers, or stand up briefly.
• Use sensory grounding - touch something textured, hold a warm drink, or notice your surroundings.

Sudden Waves of Sadness or Grief

• Let the feelings flow - it’s okay to cry or feel emotional release.
• Remind yourself it’s part of healing - emotions surfacing means your mind is processing.
• Pause if needed - take a moment to breathe before continuing.

Unexpected Anger or Irritation

• Acknowledge the feeling - anger is a valid response to past experiences.
• Journal or voice it out - write down what’s coming up or say it aloud.
• Take a break to move - physical activity can help release built-up frustration.

Feeling 'Stuck' or Confused

• Try a different focus - shift to a different memory or aspect of the experience.
• Use curiosity - ask, “What does this reaction remind me of?”
• Reground yourself - take a moment to return to the present before continuing.

Use the 'Safe Pause' Feature

• Tap the 'Safe Pause' button in the app - it's always visible during the EMDR session.
• Look for the red hand icon in the top right corner of the screen.
• This will guide you back to your Safe Place to help you feel safe and grounded.
• Afterwards, you can choose to continue your session or exit and try again another time.
• It’s completely okay to use this as often as you need – it’s there to support you.

Common Physical Reactions and How to Manage Them

Tension or Tightness in the Body

• Progressive relaxation - intentionally relax different muscle groups.
• Shake it out - stand up and shake your arms/legs to release stored tension.

Dizziness or Lightheadedness

• Slow down the process - reduce the pace of eye movements.
• Sit or lie down - get comfortable and focus on deep breathing.

Feeling Hot or Cold

• Adjust your surroundings - add or remove layers if needed.
• Use grounding techniques - hold a warm drink or touch something cool.

What to Do After a Session if You’re Feeling Unsettled

• Engage in self-care - gentle movement, a warm bath, or calming music.
• Journal or reflect - write down any insights or feelings.
• Give yourself time - emotions can continue processing for hours or days.
• Use grounding techniques - return to the present with sensory awareness.