An EMDR Trauma Therapist’s Guide to Self-Care Between EMDR Sessions
We start therapy to feel better and sometimes it doesn’t happen right away. Sometimes we have to sit through the discomfort before we start to get that relief we initially came to therapy seeking. It is hard to wait and it is no easy feat to make the decision to dive into these uncharted waters. This can become even more pronounced when engaging in a trauma treatment such as Eye Movement Desensitization and Reprocessing Therapy (EMDR). It becomes even more crucial to incorporate self-care into your routine to help build your ability to tolerate uncomfortable emotions in between sessions.
The Brain On EMDR: What Is Happening?
EMDR uses bilateral stimulation to help your brain create new connections and neural pathways to past traumatic memories. It allows your brain the opportunity to consolidate memories and process emotions. These processes continue to unfold following the EMDR session as new pathways continue to form and memories are stored in an integrated matter. This is one of the many reasons why self-care in between EMDR sessions is so important.
The process of opening and reprocessing traumatic memories takes a lot of mental, physical, and emotional energy. As you are reprocessing your brain is creating new neural pathways and connections. The combination of reprocessing and creating new pathways is exhausting!
Now here you are, you have decided to embark on the EMDR healing journey of reprocessing trauma and disturbing memories. This decision is not a light one, and it's important to recognize that! It takes quite a bit of emotional and physical energy to open up these memories that have been tucked away. Once you begin to resurface difficult memories and emotions from the past you might experience exhaustion and extreme fatigue. This is totally normal following an EMDR session. You can prepare for this exhaustion with your therapist. Your therapist will teach you some grounding tools such as a calm place meditation and the container exercise that can be used in your self-care plan.
5 Key Tips On How To Practice Self-Care In-Between EMDR Therapy Sessions:
1.) Get Some Rest
Rest is always an important form of self-care. Due to the level of energy used during EMDR sessions it could be helpful to schedule times of rest following your therapy session. It may be a good idea to schedule your EMDR session towards the end of your day or end of your work week. This can help create a buffer of time from when you have to return to your daily responsibilities.
You want to be able to give yourself some time to recharge and not feel like you have to turn your brain back “on” immediately following a session. If you aren’t able to schedule a session at the end of the day, I recommend giving yourself 30 minutes following the session before diving into your next task.
Take some time to reflect on what makes you feel well-rested. It can be going to bed early and getting some extra sleep or just keeping yourself free from plans and social interactions for the rest of the evening.
2.) Nourish to Recharge
Check in with yourself. Have you eaten? Have you hydrated with some water lately? It is so crucial to make sure you nourish yourself following reprocessing. It takes a great deal of energy to reprocess and form new pathways. It’s critical to refuel, and sustain yourself so your brain has the energy it needs to continue the process.
3.) Gentle Movement That Feels Good For You
This can be a way to reset and regulate your energy. Some gentle movements such as a walk, yoga, stretching can be a helpful way to help regulate uncomfortable emotions following a session. This allows some time for your mind and body to ground and reconnect. Be mindful to avoid any movement that feels it would overstimulate your system.
4.) Get Creative
You can use creative expression as a way to check in with yourself and continue to ground. There is research on the positive effects of creativity in trauma healing. You can get creative by journaling, drawing, painting, playing music or dancing. Whatever creative expression feels good and authentic to you can be a powerful form of self-care after and between EMDR therapy in Washington, DC sessions.
5.) Establish Rituals
I am a big fan of using rituals to soothe and ground. This can signal to your mind and body that you are safe. Think about what helps you feel relaxed such as taking a bath, making some herbal tea, aromatherapy, cuddling with your pet, or snuggling up with a warm fuzzy blanket. Do your best to prioritize relaxation and calm for the following few days.
If you feel like your feelings are overwhelming following an EMDR therapy session, talk with your therapist to make a self-care plan so you feel more supported in between sessions. Self-care plans are ever evolving and changing. What you need after one week of an EMDR healing in Washington, DC session may not be what you need following your next session. Try to give yourself some self-compassion as you navigate what works best for you.
Heal In and Between EMDR Sessions with a Trauma Therapist in Washington, DC
Embarking on a therapeutic journey, especially with EMDR, isn’t easy—it takes courage and a willingness to sit with discomfort to heal. It’s perfectly okay if you’re feeling drained or unsure right now; this is all part of the process. Prioritizing self-care is key to navigating these challenging emotions and building your resilience. At The Sterling Group, your EMDR therapist in Washington, DC, and trauma therapist in Washington, DC, are here to support you through each step of this journey. Follow these steps to get started:
Get in contact with us for a consultation.
Schedule your first session with one of our DC trauma therapists.
Take steps to care for yourself and find your balance!
Other Therapy Services Offered in Washington, DC & Throughout VA
Our caring therapists offer a variety of services to support you and your mental health needs. If you need individual support, we offer Individual Therapy, Executive Function Support, EMDR Therapy, and IFS Therapy. As well as self-esteem counseling, LGBTQIA+ therapy, life transition counseling, and more!
Our therapists are available for both in-person sessions in Washington, DC, and online therapy in Virginia, making it convenient for you to prioritize your healing. We'd love to discuss how we can support your growth in all areas of your life today!
About The Author, an EMDR Therapist in Washington, D.C.
Linsi Grose is a Clinical Social Worker and EMDR trained therapist in Washington, DC. She’s dedicated to helping clients learn about themselves, and what they want out of life by exploring their purpose, goals, and identity. Her expertise ranges from working with clients addressing trauma, depression, anxiety, relationship dynamics, life transitions, and self-esteem.