What to Expect After EMDR Therapy
Takeaway: Many people turn to EMDR therapy to overcome trauma, anxiety, and other mental health challenges. As with other kinds of therapy, the process of healing during EMDR can be intense and emotional. The effects of the treatment can continue to unfold in the days, weeks, and even months following treatment. Understanding the common EMDR after-effects can help you prepare for what to expect and get the support you need on this journey.
What is EMDR therapy?
EMDR stands for eye movement desensitization and reprocessing therapy. It was developed in the late 1980s by psychologist and researcher Dr. Francine Shapirao as a treatment for post-traumatic stress disorder (PTSD). While it's still commonly used to help people recover from trauma, it can also be used as a mental health treatment for anxiety disorders, mood disorders, and more.
EMDR therapy is a structured form of therapy that takes place in eight phases:
History taking and treatment planning
Preparation
Assessment
Desensitization
Installation
Body scan
Closure
Reevaluation
You can learn more about the eight phases of EMDR in my blog post.
In EMDR therapy, you'll identify a negative belief that stems from a traumatic event in your past. You'll then identify a positive belief that will replace this negative belief. Your therapist will help you replace the negative belief and instill the positive belief using a technique called bilateral stimulation.
This technique helps people reprocess traumatic memories. During sessions, your therapist will guide you through bilateral stimulation techniques that may involve following a light bar with your eyes or using handheld buzzers.
When the EMDR treatment process is complete, you will be able to recall traumatic events without experiencing intense negative emotions or physical sensations.
Understanding EMDR after-effects
When starting therapy, it's important to understand the risks and benefits involved so you can make an informed decision. While each person's experience with therapy is different, having an idea of what to expect can help you feel more prepared.
Let's take a look at the possible after-effects of EMDR sessions, as well as the longer-term effects of EMDR treatment.
How you might feel after an EMDR session: side effects & more
EMDR therapy is generally viewed as a safe, effective treatment for most people. At the same time, this doesn't always mean that the process is easy or comfortable. Here are a few potential side effects you might experience during EMDR treatment.
You might feel more emotional than usual.
In EMDR, you'll be confronting distressing memories. This is an inherently vulnerable process that often comes with emotional distress, discomfort, and even pain. It's normal to feel this way, and your EMDR therapist will teach you strategies that can help you manage your emotions during the process.
You might notice uncomfortable physical sensations.
Both psychological and physical symptoms are common with trauma (and other mental health conditions). It's likely that you'll also notice uncomfortable physical sensations at some point during the EMDR process. Again, this is normal, and EMDR sessions will help to alleviate these over time.
You might have vivid dreams.
Processing traumatic memories takes a lot of mental, emotional, and spiritual energy. Though you might feel drained after an EMDR session, your brain may still be processing in the background. Dreams are one way that your brain tries to make sense of your experience, so you might notice vivid dreams or even nightmares after EMDR sessions.
You might notice old memories resurfacing.
While you're in the midst of EMDR therapy, you might rediscover a traumatic memory that you haven't thought about in a while. This can be highly distressing, especially if you forgot about the traumatic event. At the same time, your therapist can help you work through this memory too.
How you might feel after EMDR therapy ends
Though starting EMDR therapy may feel daunting (especially with the knowledge that it might be uncomfortable), it's still a highly effective therapy. A skilled therapist will help you navigate these emotions and help you come out stronger on the other side.
As an EMDR therapist myself, I've seen the incredible benefits that this approach can have. Here are some of the outcomes I've heard from my own clients when they wrap up mental health therapy with me.
You might feel more in control of your emotions.
During the EMDR process, you'll learn skills to help you manage difficult feelings. When treatment is over, you'll have these skills down pat, and the hard work of confronting your adverse life experiences will be behind you. It's empowering to know that you did that!
You might feel relieved or hopeful.
Some of my clients have worried that they'll never be able to heal. And yet, when they've stuck with the EMDR process, they find relief from their PTSD symptoms to a degree that they may never have thought possible.
You might feel more self-compassion.
During the EMDR process, you'll work with your therapist to identify negative beliefs that stem from your traumatic experiences. Once you've identified these and replaced them with positive beliefs, you'll likely feel more compassionate toward yourself. You'll be able to recognize that your trauma wasn't your fault, and you may even have a more positive outlook on life.
You might have mixed emotions.
Trauma often makes us feel isolated, alone, and "bad" or "wrong." The EMDR process won't take away your trauma, but it will help you make room for positive thoughts and emotions alongside your difficult life experiences. It can be hard to hold both the negative and positive at once, which can lead to conflicting emotions. Know that this is normal and that some continued processing is to be expected.
Caring for yourself during and after EMDR treatment
Starting any kind of mental health treatment requires significant courage and vulnerability. It's important to take care of yourself during this process, especially knowing that you might feel more sensitive while you're in the middle of processing some of the most difficult thoughts, feelings, and experiences.
Here are some of my suggestions for how to support yourself during your time in EMDR therapy.
Build in buffer time after sessions. If your schedule allows, carve out a little time after sessions to keep processing. Your therapist will help to ground you before a session ends, but you might still feel tender or emotional. It can be helpful to have a little time to "come down" after your appointment.
Find quiet time. Making a point to find quiet time to yourself between sessions can help support your ongoing processing. Try journaling, meditating, yoga, or going for a walk.
Lean on your support network. At the same time, getting support from loved ones is an important part of the healing process. In addition to quiet solo time, I recommend connecting with your partner or a trusted friend to talk about your experience.
Take care of yourself physically. While EMDR therapy is a mental health treatment, don't underestimate the power of caring for your physical health. Incorporating gentle movement, drinking enough water, and getting plenty of sleep are essential.
Engage in something fun and/or mindless. Confronting your emotions and traumatic memories head-on is a major part of the EMDR therapy process, but it's not realistic (or even healthy) to be in processing mode 24/7. Doing something fun and mindless can be restorative when you're using so much mental and emotional energy.
Hopefully, these tips will help you feel cared for during what can be an intense process.
Find emotional healing with virtual EMDR therapy sessions
Ready to try EMDR therapy yourself? I'm here to help. As an EMDR therapist in Austin, TX, I help people work through distressing life events and find peace in their day-to-day lives.
While my practice is open to anyone who's interested in trying EMDR therapy, I have specialties in working with Highly Sensitive People (HSP), high achievers, and members of the BIPOC community. I also incorporate faith-based support into sessions if a client requests it.
Together, we can help you find relief from overwhelming symptoms and find true, lasting healing. Reach out today for a free consultation to learn more about how I can help.
