What to Do After an EMDR Session
Whether you’re navigating anxiety, depression, or overcoming past traumas, we’re here to provide a safe space for growth and healing. Our evidence based approaches blend trauma informed therapy, mindfulness, and holistic practices to nurture your well-being. We can help you take the next step to a healthier and happier you.
Janay Langford is a Licensed Clinical Social Worker (LCSW) and is the owner of Desert Sage Counseling in St. George, Utah. She specializes in trauma as well as using an Eye Movement Desensitization Reprocessing (EMDR) a therapeutic approach. She also assists clients in navigating life transitions, grief and loss, stress management, relationship issues, anger management, PTSD, C-PTSD, ADHD, Perinatal Mood and Anxiety Disorders (PMADS).
What to Do After an EMDR Session
EMDR sessions can feel different from traditional talk therapy. You might leave feeling lighter. Or tired. Or emotionally stirred up in ways you didn’t expect.
That doesn’t mean something went wrong.
In fact, after a session of EMDR (Eye Movement Desensitization and Reprocessing)—originally developed by Francine Shapiro—your brain is often still processing long after you walk out of the office (or log off your telehealth session).
Understanding what’s normal—and how to care for yourself afterward—can make the experience feel safer and more empowering.
1. Normal After-Effects of EMDR
EMDR works by activating and reprocessing distressing memories. Because of that, it’s common to experience temporary shifts after a session.
You might notice:
Feeling emotionally tender or sensitive
Vivid dreams or unusual sleep patterns
New memories surfacing
Physical sensations (fatigue, heaviness, restlessness)
A sense of relief or lightness
Temporary increase in emotions
All of these can be part of your brain integrating new information.
Think of it like your nervous system reorganizing itself.
Most after-effects settle within a few days.
If something feels intense but manageable, it’s often a sign that processing is continuing—not that you’re regressing.
2. Emotional Processing Between Sessions
EMDR doesn’t stop when the session ends.
Your brain may continue making connections in the background. You might:
Suddenly see a past situation differently
Feel less triggered by something that normally upsets you
Have insights that feel surprising or clarifying
Experience emotions that seem “out of nowhere”
This is called adaptive processing—your brain doing what it naturally knows how to do when it’s no longer stuck.
It can help to gently observe what arises without trying to analyze everything. Curiosity works better than control here.
You don’t have to “figure it out.” Just notice.
3. Self-Care Tips After an EMDR Session
Because your nervous system may be more open and active, intentional self-care matters.
Prioritize Nervous System Regulation
Take a slow walk outside
Practice deep breathing or grounding exercises
Listen to calming music
Limit overstimulating environments
Hydrate and Rest
EMDR can be mentally and physically tiring.
Drink water. Go to bed earlier if needed. Reduce your workload if possible.
Journal (Lightly)
Instead of deep analysis, jot down:
Emotions that arise
Dreams
New insights
Bring these notes to your next session.
Avoid Major Decisions
If possible, avoid making big life decisions immediately after a heavy session. Give your system time to settle.
Be Gentle With Yourself
You processed something brave. Treat yourself accordingly.
4. When to Contact Your Therapist
While some discomfort can be normal, there are times when reaching out is important.
Contact your therapist if you experience:
Overwhelming distress that doesn’t ease
Intense flashbacks
Persistent sleep disruption
Thoughts of harming yourself
Emotional reactions that feel unmanageable
EMDR should feel challenging at times—but not destabilizing.
A good therapist will want to know if something feels off. Adjustments can always be made.
Rest Assured.
Healing isn’t always linear.
Some sessions feel powerful and clear. Others feel subtle. Sometimes things feel messier before they feel lighter.
That doesn’t mean EMDR isn’t working.
It means your nervous system is learning something new.
If you’re currently in EMDR, consider this your reminder:
What you are feeling makes sense.
And if you’re considering starting EMDR and feel unsure about what to expect afterward, asking these questions upfront is completely valid. Healing feels safer when you know what’s normal.
