After an EMDR Session: What's Normal and How to Look After Yourself
You have just finished an EMDR session. You close the laptop, or step out of the room into the afternoon, and you notice you feel a little different. Perhaps lighter, perhaps tired in a way that is hard to explain, as if you have been on a long walk without moving. Or perhaps you feel very little and quietly wonder whether anything happened at all.
All of these are common. If you are thinking about EMDR therapy in Solihull or online, one of the most useful things to know before you start is what the hours and days after a session can be like, and how you can look after yourself through them.
Why does EMDR keep working after the session ends?
EMDR (Eye Movement Desensitisation and Reprocessing) helps your brain pick up the processing of memories that got stuck, so they can settle into the past rather than feeling as though they are still happening. It is one of the most researched therapies for trauma, and in the UK it is recommended by NICE, the body that sets guidance for the NHS. If EMDR is new to you, my plain-English guide to EMDR covers the basics.
That processing does not always stop neatly when the session does. You may find yourself continuing to reflect on things afterwards, and you may feel a little unsettled for a day or two. In my work, I often see this as a sign that the mind is still sorting and filing, rather than a sign that something has gone wrong.
What might you notice?
Everyone is different, but people commonly describe some of the following:
Feeling tired, or wanting an early night.
More vivid dreams than usual.
New memories, details or connections coming to mind.
Emotions sitting a little closer to the surface.
A sense of calm, relief or space.
A familiar trigger landing more softly than it used to.
Some people notice very little. That does not mean nothing is changing. Sometimes the shift only shows up later, in how you react to an ordinary moment that used to catch you out.
Is it normal to feel worse before you feel better?
Sometimes, briefly, yes. Research into trauma-focused therapies, including EMDR, shows that a temporary rise in symptoms along the way is fairly common, and it is not a sign that the therapy is failing. People who go through a bumpy patch still tend to make real progress by the end of treatment, and they are no more likely to stop therapy early.
That fits what I see in my own work: a rough day or two is usually part of the process, not a reason to give up.
Small things that help after a session
You do not need to do all of these. Pick one or two that feel manageable.
Leave a little space afterwards. Try not to book a stressful meeting or a difficult conversation straight after your session.
Use your grounding or calm place exercise. The techniques we practise in the preparation phase are there for exactly these moments.
Keep a short log. A line or two about any dreams, memories, thoughts or feelings is plenty. Bring it to your next session.
Look after the basics: water, something to eat, fresh air and a reasonable bedtime.
Notice without analysing. You do not need to work out what a dream meant. Jot it down and let it be.
If there is someone you trust, let them know you have had a session, so you are not carrying it on your own.
What about EMDR online?
If you have EMDR with me online, you are already at home when the session ends. Many people find that comforting, but it can also mean going straight from processing to the washing up or the school run. A short buffer, such as a walk round the block or a cup of tea in a different room, can help mark the shift back into your day.
Whether we meet online or in person, I always leave time at the end of a session to help you feel settled before we finish. And at the start of the next one, we look together at what has come up since.
When should you tell me?
Pacing is something we adjust together. If things feel like too much between sessions, it is important to let me know. We can slow down, spend more time on stabilisation, or change how we approach a memory. You are always in charge of what we work on and how quickly.
If you ever feel unsafe or in crisis, please contact your GP or NHS 111, or call Samaritans free at any time on 116 123.
Working with me
I see clients for EMDR in a calm, supportive space in Solihull, which is easy to reach from Shirley, Knowle, Dorridge and Hockley Heath, and online. I have completed all parts of the standard EMDR Europe Accredited Training, and as an integrative counsellor I can weave EMDR together with talking therapy where that helps. EMDR sessions are £75.
If you are wondering whether EMDR might suit you, you are welcome to book a free 20-minute consultation.
