EMDR therapy is kind of like cleaning out an old, dusty attic: you’re uncovering things that have been buried for years and it stirs up a lot of dust. It’s powerful, healing, important work, but it can also be incredibly difficult.
You might feel lighter after a session, or you might feel like a train just hit you emotionally. What you do between sessions can make all the difference in how you navigate the ups and downs of healing.
If you’re knee-deep in EMDR therapy, here are ten ways to take care of yourself between sessions so you don’t feel like you’re just white-knuckling your way through the process.
Begin EMDR Therapy1. Try Self-Tapping and Your Safe Place Exercise
If you’ve done EMDR therapy, you may have noticed how rocking, tapping, or even hugging yourself can be oddly soothing. That’s because your nervous system loves bilateral stimulation.
Gently self-tapping on alternating sides of your body can help you feel more grounded when emotions start to bubble up unexpectedly (like when you’re just trying to buy groceries and suddenly someone cuts in front of you and you have a surge of anger).
Also, don’t forget about your safe place. If your therapist helped you create a mental “happy place,” visit it often. Picture yourself there, breathe into the peace of it, and use self tapping to go deeper. Remind yourself that you’re safe in this moment.
2. Get Mindful (Without the Pressure to Be Zen All the Time)
Mindfulness is amazing, but it can also be intimidating to thinking about starting a brand new meditation routine. Instead of forcing yourself into some perfect routine, try these low-pressure ways to stay present:
- The 5-4-3-2-1 method: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste RIGHT NOW. Boom, you’re back in the moment.
- Engage in Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4 and hold that for four counts. (Like you just realized you didn’t send that risky text after all.)
- Mini check-ins: Pause a few times a day and just ask yourself, What’s happening inside me right now?—without judgment.
3. Step Outside—Nature Is Basically Free Therapy
There’s something about fresh air that feels different when you’re emotionally processing. Even if you don’t have a forest nearby, stepping outside for a few minutes can change your whole mood and bring about deeper integration of what you’ve learned in your EMDR therapy session.
Take a walk, feel the sun on your face, or just stand there and listen to the birds. Nature helps remind your nervous system that the world is bigger than whatever stress is circling in your mind.
4. Let Your Inner Child Cry (Or Laugh, Or Make a Mess)
EMDR therapy often unearths old wounds, and sometimes that means your inner child is going to need some extra love. If you suddenly feel like sobbing over something small, that’s okay—your younger self might finally be getting the chance to release emotions she never got to express.
On the flip side, maybe your inner child needs play! Dance around your living room, build a blanket fort, or eat ice cream for dinner (no judgment). Whatever helps that part of you feel nurtured, do it.
Start Therapy5. Talk to Someone You Trust (But Only If You Want To)
Sometimes people process best by talking things out, while other times they would rather chew on their thoughts solo. If it feels right, and if you have someone you can trust with vulnerable emotions, reach out to a friend, partner, or family member who gets it. You don’t have to tell them everything—even just a simple “Hey, I’m working through some stuff in therapy and could use some support” can be enough.
But if talking feels exhausting, that’s ok too! Your healing is your journey, and you get to decide how much (or how little) you share.
6. Write It Down—Even If It’s Just Stream Of Consciousness Scribbles
I encourage all my clients to journal freely, like no one else will ever be reading it. Some days, you might be just jot bullet points of WTF is happening inside my brain—and that’s great. You can also try:
- Writing a letter to your younger self
- Listing out things you’re learning in therapy
- Scribbling your emotions on paper just to get them out
- Have your younger self write a letter TO you
- Writing a letter from your older, compassionate self to current you
7. Cry (Or Laugh, Or Both at the Same Time)
Releasing emotion is important and crying isn’t a weakness—it’s a biological stress release. If your body wants to cry, let it. Think of it like sweating out emotions (but without the need for a gym membership).
And if you find yourself crying and laughing at the same time? That’s an awesome release too!
Begin Therapy8. Do One Nice Thing for Yourself Every Day
You deserve to be treated with kindness and gentleness, healing or not. But, healing is hard work, so make sure you’re balancing it with things that feel good. Give yourself the pampering and love that many of us weren’t given as kids. It doesn’t have to be anything extravagant, but think about:
- Making or taking yourself out for your favorite coffee
- Treating yourself to a lazy morning in bed reading
- Saying no to a social obligation you don’t want to do and letting yourself go on a hike or do something YOU want to do instead
Small moments of self-kindness add up and remind your nervous system that you’re worth caring for.
9. Treat Yourself Like You’d Treat a Loved One
If your best friend was struggling, you’d offer them kindness and patience. Try extending that same compassion to yourself. Speak to yourself gently, allow yourself grace, and remember: You’re doing the best you can.
10. Reflect on How Far You’ve Come
As humans, we’re really good at looking at where we want to get to, but it’s harder to celebrate where we’ve come from.
Even if EMDR feels like an emotional rollercoaster, you’re making real progress. Take a moment to notice the shifts:
- Do certain triggers that you came to therapy to work on feel less intense?
- Are you feeling more at peace with and accepting of your emotions?
- Are you starting to feel lighter, even in small ways?
Healing happens bit by bit, remember it’s not linear. You’re rewriting your story, and that’s pretty amazing.
EMDR Therapy Is A Journey, And You’re Not Alone
EMDR isn’t always easy, but it works for many clients. You’re untangling old pain, rewiring your brain, and making space for a lighter, freer version of yourself.
Be patient with the process, take care of yourself, and remind yourself that you don’t have to do this alone.
If you’re ready to dive deeper into your healing, let’s talk. Book a free 20-minute consultation, and let’s create a plan that supports you in moving forward with more ease and peace.
Get In Touch*******************************************
Emma Kobil is a licensed professional counselor practicing online in Colorado and Florida. Her philosophically informed therapeutic approach focuses on helping creative and perfectionist women and couples heal. Learn more about Emma, or schedule an appointment, at mindfulcounselingdenver.com.
