Hallowell Brain Health Support

How to relax after an EMDR session

Calming techniques

Why Soothing After a Session is Important

• EMDR can stir up intense emotions - it's important to care for your emotional state afterward.
• Your brain is processing trauma - giving yourself space to calm down helps solidify the benefits of the session.
• Self-soothing promotes emotional resilience - it encourages a sense of safety and stability.

Recognizing After-Session Effects

• Emotional release - tears, frustration, sadness, or relief.
• Physical sensations - tension, heaviness, or a feeling of being “worn out.”
• Mental fog or exhaustion - you might feel mentally drained or foggy.
• Disorientation or confusion - it’s common to feel a bit "out of it" or unsure after intense processing.
• Heightened emotions - lingering anger, sadness, or even joy can surface.

Immediate Soothing Strategies After a Session

Give Yourself Permission to Rest

• Take a break - relax, lie down, or sit comfortably without pressure.
• Avoid rushing into your day - let your body and mind adjust before engaging in other tasks.
• Hydrate and nourish yourself - drink water, herbal tea, or eat a light snack to support your body’s recovery.

Use Grounding Techniques

• Ground yourself through your senses - focus on what you can see, hear, feel, taste, or smell in the present moment.
• Take a few deep breaths - slow, deep breaths can help calm the nervous system.
• Engage with an object - hold something comforting, like a smooth stone, soft fabric, or stress ball.

Process Your Experience Gently

• Jot down any thoughts or feelings - write briefly about your experience, emotions, or any insights that came up.
• Don’t force yourself to analyze - avoid overthinking the session right away; let the insights unfold naturally.
• Acknowledge your progress - remind yourself that you’ve done important work, and it’s okay to feel vulnerable afterward.

Practice Self-Compassion

• Be kind to yourself - recognize that healing takes time and your feelings are valid.
• Use a comforting phrase - “I am safe,” “I am doing the best I can,” “It’s okay to feel how I feel.”
• Avoid self-criticism - it’s normal to feel a range of emotions after deep processing.

Post-Session Activities for Soothing

Engage in Relaxing Activities

• Gentle movement - a short walk, yoga, or stretching can help release physical tension.
• Creative outlets - draw, paint, or write if you feel called to express yourself.
• Listen to calming music - soothing tunes can help regulate emotions and restore balance.

Take a Warm Bath or Shower

• Warm water has a calming effect - it can ease physical tension and promote emotional relaxation.
• Add soothing scents - essential oils like lavender or chamomile can enhance relaxation.

Spend Time in Nature

• Take a walk outside - being in nature can be grounding and calming after emotional work.
• Notice the present moment - focus on the colors, sounds, and textures around you.

Managing Overwhelm After a Session

• Don’t try to process everything at once - give yourself space to digest the experience.
• If you feel overwhelmed, take a break - stepping away from deep thought for a while can help.
• Set boundaries with yourself - if you need time alone, communicate that to others, and avoid social obligations immediately after.
• Reach out for support if needed - if your emotions feel too much, consider contacting a trusted friend, family member, or therapist.

The Day After a Session

• Integrate the session gradually - reflect on your experience without rushing to conclusions.
• Monitor your mood - track any changes in how you feel over the next 24-48 hours.
• Be gentle with your routine - take care of yourself with restful activities and avoid over-scheduling yourself.

Long-Term Self-Care After EMDR

• Develop a post-session routine - make self-care practices a part of your regular healing process.
• Stay consistent with your sessions - regular sessions help your brain process and integrate memories.
• Seek professional support if needed - if you feel particularly triggered or overwhelmed, ongoing therapy can offer extra support.