Post EMDR: Self-Care Tips from Your Friendly Neighborhood Trauma Therapist

By Caitlin Weese, EMDR Therapist in Frederick, MD

(Also: Professional Overthinker, Nervous System Whisperer, and Recovering People-Pleaser)

So, you just finished an EMDR therapy session- which means you just did something incredibly brave. You showed up, leaned in, and invited your nervous system to finally let go of stuff it's been holding onto for years (possibly decades). That's no small thing.

If you're feeling a little foggy, tired, weepy, or like you want to binge-watch the most mindless reality TV you can find — that's normal. EMDR (Eye Movement Desensitization and Reprocessing) works on a deep level, and your brain and body are doing a lot behind the scenes.

So now what? Here are some post EMDR self-care ideas!

As a trauma therapist who's seen hundreds of clients move through EMDR, I want to share some of my best self-care tips for what to do after a session — especially when the healing feels tender, raw, or like you just got hit by a semi-truck made of emotions.

Post EMDR Self-Care Ideas:

1. 🥤 Drink Water. More Than You Think You Need.

Let's start with the basics. EMDR activates your brain's information processing system — which can be dehydrating (yes, even your brain needs a drink). Hydration helps your body clear emotional "residue" and keeps things moving.

Pro Tip: Add a pinch of sea salt and lemon to your water for some gentle electrolyte support. Or, if you're feeling fancy, make a "therapy girl mocktail" with sparkling water, berries, and a splash of juice.

2. 🧸 Create a Post-Session Cocoon

Think of the time after EMDR as your integration window. You don't want to flood your system with errands, intense conversations, or a 3-hour strategic planning meeting. Instead, block off time (if you can) to rest, reflect, or do something grounding.

Ideas for a gentle cocoon:

• A cozy blanket and a comfort show (hello, Gilmore Girls reruns)

• Journaling, even just a few bullet points about how you're feeling

• Sitting outside and letting the sun hit your face

• Listening to calming music or binaural stimulation tracks

EMDR isn't just therapy — it's a nervous system reset. Treat it like you would after a deep tissue massage: slow, easy, no rushing.

3. 🐢 Let Your Nervous System Set the Pace

You might feel great after a session — energized, lighter, clearer. Or you might feel irritable, emotional, or like your brain has temporarily turned to soup. Either way, you're not doing it wrong.

EMDR stirs up the emotional "junk drawer," and sometimes, things bubble up after the session ends. That's not a backslide — that's your system continuing to process.

So, if you:

• Cry for no clear reason

• Get unusually tired

• Have vivid dreams or strange memories pop up

…take a breath. Emotions surfacing is often part of the process. Be curious, not critical.

And don't forget: resourcing tools like grounding exercises, deep breathing, or orienting (looking around your space and naming what you see) can help if things feel intense.

4. 🧠 Write a “Processing Note” (a.k.a. Brain Dump)

Sometimes clients tell me, "I don't remember what we processed last week," and that's okay. It can actually be a sign the EMDR worked well! But if you want to keep track of what you worked on, how it felt, or any insights that came up, I suggest writing a "processing note."

This doesn't need to be polished. Try something like:

• Any shifts in perspective

• A sentence about how you're feeling now

• Any insights that came up after the session

Whether or not you share this with your therapist, reflecting can help your brain continue to process and guide future sessions.

5. 🍲 Feed Yourself Something Grounding

Post-EMDR hunger is real. Emotional work burns energy. Your body might crave comfort food, something warm, or even salty (that's a nervous system thing).

Try:

• A warm bowl of soup or ramen

• A protein-packed snack

• Your favorite "nourishing" meal — even if that's buttered noodles

• Focus on the tastes, textures and colors and eat mindfully.

This isn't the day to start a juice cleanse or skip meals and girl frfr just don't do this in general. Nourishment helps your body complete the stress cycle.

6. 🚫 Don't Overanalyze the Session (Easier Said Than Done)

Ah, the post-therapy spiral: "Did I say too much? Did I not say enough? Was that memory even important? What if I looked weird when I cried?!"

Let me gently stop you right there.

Trust that what needed to come up came up. EMDR is beautifully nonlinear — and the healing often unfolds over days, not minutes. Give your system time to do what it does best: process and integrate.

(And if you need to text your therapist to say, "That was intense, and I feel weird," that's okay too. We get it.)

7. 🧘 Move Your Body (If It Feels Right)

Sometimes, the best way to support emotional processing is to get back into your body.

Try:

• A slow walk

• Gentle stretching or yoga

• Dancing around your kitchen to your favorite playlist

• Shaking your arms and legs out like a wet dog (yes, seriously)

Movement helps regulate your nervous system and can literally "shake off" lingering tension.

8. 💬 Tell Someone You Trust (If You Want To)

If you have a close friend, partner, or support person who understands your healing journey, it can be helpful to let them know you had a session and might be feeling a little tender.

You don't have to share all the details — just a simple, "Hey, I had EMDR today, and I'm moving through some stuff" can go a long way. Let yourself be witnessed. Let yourself be supported.

9. 💤 Prioritize Rest

You might sleep like a baby. Or you might toss and turn while your brain reprocesses. Either way, build in space for more rest than usual.

Turn down the lights early. Skip the doomscrolling. Let your nervous system exhale.

EMDR is like emotional CrossFit — your brain deserves recovery time.

10. ❤️ Be Gentle With Yourself (Seriously.)

The healing you're doing is profound. You're not just surviving anymore — you're actively rewriting your story.

That takes courage, consistency, and a whole lot of self-compassion.

So if your only achievement today is "went to therapy, didn't implode, drank some water" — that's more than enough.

In Summary (TL;DR for the Overstimulated Brain):

• Hydrate

• Rest

• Be kind to your body

• Avoid emotional marathons right after

• Trust the process

11. Avoid Substances for the Next 24 Hours

    Your brain's processing is affected by substances like alcohol, weed or even high amounts of caffeine. Give your brain time to heal and process by taking a break from imbibing for a bit.

EMDR isn't just about healing the past — it's about creating space for the future you deserve. And taking care of yourself after each session is part of that future.

You're doing the work. I'm proud of you.

Need more support?

 At Intuitive Healing and Wellness, I offer trauma therapy, EMDR, and holistic support for women navigating complex trauma, complex PTSD, and burnout. Based in Frederick, MD, I also offer virtual sessions across Maryland.

Reach out if you're ready to feel more grounded, connected, and empowered in your healing.