What to Expect After an EMDR Session

Common Experiences After EMDR

These are all within the range of normal processing:

1. Increased dreams or more vivid dreams

2. New memories surfacing

3. A sense of emotional “afterglow” or emotional tiredness

4. Feeling lighter or more spacious internally

5. Feeling more sensitive, reflective, or inwardly focused

6. Temporary increase in emotions connected to the target (e.g., sadness, anger, fear)

7. Shifts in bodily sensations

8. Feeling a bit “unfinished” or wanting closure

9. Moments of clarity or insight appearing suddenly

   
   

If anything feels intense or confusing, jot it down and we’ll make sense of it together at our next session.

Things That Support Integration

Gentle, grounding, low-input activities help your nervous system settle and consolidate the work. Examples of these are: 

1. Warm baths or showers

2. Light movement: walking, stretching, yoga

3. Eating regularly (even small grazing if appetite is low)

4. Hydrating more than usual

5. Resting or napping if your body asks

6. Spending time somewhere quiet or familiar

7. Gentle creative activities (colouring, journaling, knitting, music)

8. Time in nature or by a window

9. Reducing screen time or social input

   
   

If Distress Comes Up

This can happen when the brain is still reorganising. If it does, try the following:

1. Pause and orient: “Where am I? What day is it? What’s around me?”

2. Place both feet on the floor and take slow breaths

3. Put one hand on your chest, one on your belly (or your preferred soothing gesture)

4. Remind yourself: “This is old, not new. This is processing. It will pass.”

5. Use any of your safe/calm place resources

6. Reduce stimulation—lights, noise, demands

   
   

If distress persists beyond what feels manageable, reach out to me by email, and we’ll decide together whether you need a brief check-in.

Journalling or Noting Changes

If it feels helpful (and only if it feels helpful), note down:

1. Changes in emotions

2. New insights or connections

3. Body sensations

4. Anything that felt significant after the session

5. Any “part” of you that had something to say later on

   
   

Bring these notes to the next session, this helps keep continuity.

What to Avoid

These tend to make processing harder:

1. Big emotional conversations immediately after a session

2. Alcohol or other substances

3. Overworking or rushing back into high-demand environments

4. Overthinking or trying to “work it out” mentally

5. Forcing yourself to be social if you need quiet

When to Reach Out

Please email me if:

1. You feel overwhelmed for more than 24-48 hours

2. You notice new trauma memories that feel frightening

3. You experience increased dissociation that feels unsafe

4. You feel unsure whether something you’re experiencing is normal

A Reminder

Your system is doing exactly what it’s meant to do. EMDR works by helping your brain complete what it didn’t get to complete at the time. Integration is active, intelligent and often subtle. There is no “right” way to process.

All you need to do is support your body and stay curious about what shows up.