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What to expect in a Self-EMDR session
Step-by-step overview to ease concerns
Understanding the Flow of a Session
- Starting with grounding (calming your mind and body before beginning)
- Setting a focus (choosing a memory, feeling, or issue to work on)
- Engaging in bilateral stimulation (eye movements)
- Observing thoughts, feelings, and sensations (letting them come and go)
- Noticing shifts (emotions may change, new insights may arise)
- Pausing when needed (reminding yourself that you can stop or take a break)
- Ending with regulation (returning to a calm state before finishing)
Common Reactions During a Session
- Emotional shifts (feeling sad, relieved, lighter, or even temporarily overwhelmed)
- Memories surfacing (sometimes unexpected memories may arise)
- Physical sensations (tingling, warmth, tightness, or relaxation)
- Changes in perception (new insights, feeling differently about past events)
- Temporary uncertainty (not always having immediate clarity, and that’s okay)
How to Handle Unexpected Challenges
- If emotions feel too intense (pausing, taking deep breaths, grounding techniques)
- If you feel numb or disconnected (gently bringing awareness back to your body)
- If difficult memories arise (reminding yourself that you are safe in the present)
- If you feel stuck (continuing with curiosity, allowing the process to unfold)
Wrapping Up and Post-Session Care
- Regrounding (returning to the present moment with body awareness)
- Journaling reflections (writing down thoughts or insights if helpful)
- Engaging in a calming activity (listening to music, stretching, drinking tea)
- Being gentle with yourself (allowing time for emotions to settle)