Eye Movement Desensitization and Reprocessing (EMDR) therapy is a structured approach used to help people recover from trauma and other distressing life experiences. It works by guiding the brain to properly process memories that have become “stuck” and continue to cause emotional distress. Post-session experiences are often mistakenly referred to as side effects, but they are actually signs that the brain’s natural healing process has been activated. Understanding this continued processing is key to navigating the period between sessions.
Understanding Post-Session Processing
The sensations and emotional shifts following a session are not adverse reactions like a drug side effect. Instead, they indicate that the brain is actively integrating the material targeted during the bilateral stimulation phase of EMDR. This shows that the brain’s information processing system is working to resolve the traumatic memory.
Common experiences include emotional fluctuations, such as feeling unexpectedly tearful, irritable, or a temporary surge of anxiety. You may also notice physical fatigue or feel emotionally drained, which is normal after intense mental work. Many people report having vivid dreams or nightmares, and sometimes intrusive thoughts or images related to the processed memory may surface. These experiences show that the memory network is being reorganized and the emotional charge is being reduced.
Typical Duration and Timing of Effects
While the effects can vary greatly from person to person, there is a general timeline for post-session processing. The most intense emotional or physical sensations typically peak within the first few hours immediately following the session. Your therapist will use specific techniques to ensure you feel calm and grounded before leaving the office, but the deeper work continues afterward.
For most people, the noticeable processing symptoms naturally resolve within 24 to 72 hours. During this period, the brain is consolidating the insights and emotional shifts achieved during the session. Some individuals may report intermittent effects lasting up to a full week, especially after a particularly intense session or if the trauma being addressed is complex.
The duration of these effects is influenced by several factors, including the complexity of the trauma history and the person’s overall stress levels. Individuals processing chronic or complex trauma may experience longer periods of integration compared to those working on a single-event trauma. Additionally, processing symptoms often become less intense and shorter-lived as a person progresses further into their EMDR treatment plan.
Grounding Techniques for Immediate Relief
Managing the temporary discomfort of post-session processing involves using simple, immediate self-regulation strategies. Prioritize rest and adequate hydration, as the processing uses significant emotional and physical energy. It is also wise to delay making any major life decisions or signing contracts for at least 48 hours following a session.
A practical technique for immediate self-soothing is the 5-4-3-2-1 grounding exercise, which reorients you to the present moment by engaging your senses. You name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Another effective method is the “Butterfly Hug,” where you cross your arms over your chest and gently tap your shoulders in an alternating pattern, providing a self-applied form of bilateral stimulation.
Focusing on slow, intentional breathing can also help regulate the nervous system when emotions feel overwhelming. Place one hand on your belly and feel it expand as you take a deep breath through your nose and exhale slowly through your mouth. This helps to lower your heart rate and counteract the body’s stress response. Embracing self-compassion during this period is also helpful, acknowledging that the temporary discomfort is a sign of deep internal work and healing.
When to Contact Your Therapist
While temporary processing is expected, you should reach out to your therapist between sessions in specific situations. If symptoms like high anxiety, intense emotional distress, or intrusive thoughts are lasting significantly longer than the typical 3-5 days, it warrants a check-in. This may indicate the processing is stalled or that you need additional support.
Contact your therapist if you feel completely unable to function in your daily life, such as being unable to sleep, eat, or go to work. The most important reason to reach out immediately is if you experience a sharp or concerning increase in self-harm ideation or suicidal thoughts. Your therapist is your primary resource for managing the intensity of the work and can help you implement containment strategies or adjust the treatment plan.