What to Do Between EMDR Sessions: A Practical Self-Care Guide

Understanding the Importance of Self-Care Between EMDR Sessions

EMDR therapy is a powerful tool for processing traumatic memories and reducing distress, but healing continues outside the therapist’s office. Research shows that integrating self-care practices between sessions can enhance the therapy’s effectiveness and promote emotional resilience. For example, a study published in the Journal of EMDR Practice and Research highlights that patients who engage in grounding and mindfulness exercises between sessions report fewer flashbacks and less anxiety.

By adopting intentional self-care habits, you create a supportive environment for the brain’s natural processing to occur. This is particularly important given that EMDR can sometimes bring up unexpected feelings or intrusive thoughts, as detailed in our post on EMDR for Intrusive Thoughts. Understanding what to do between EMDR sessions helps you stay centered and prepares you for your next session.

Practical Self-Care Strategies to Try Between Sessions

One of the best ways to care for yourself is to build a routine that balances rest, reflection, and gentle activity. Here are some practical strategies to consider:

• Practice Grounding Techniques: Simple grounding exercises—like focusing on your breath or feeling your feet on the floor—can help manage distressing moments. These techniques are especially useful when memories or emotions arise unexpectedly.
• Engage in Mindfulness or Meditation: Mindfulness has been shown to reduce symptoms of PTSD and anxiety, complementing EMDR’s effects. Apps and guided meditations can provide structure if you’re new to this practice.
• Keep a Journal: Writing down thoughts, feelings, or any breakthroughs after sessions can enhance self-awareness and help track your progress. Reflecting on your journey can also provide motivation during difficult times.
• Prioritize Rest and Nutrition: Healing requires energy. Ensure you get quality sleep and nourish your body with balanced meals, which support brain function and emotional regulation.
• Use Self-Administered EMDR Tools: For some, supplementing therapy with self-administered EMDR between sessions can help maintain momentum. Our guide on How To Do EMDR On Yourself offers safe, accessible methods to support your healing process at home.

Integrating these strategies fosters a sense of control and safety, which is vital for trauma recovery.

When to Reach Out: Recognizing Signs You Might Need Extra Support

While self-care is empowering, it’s important to recognize when professional help is needed. Intense distress, worsening symptoms, or feeling overwhelmed between sessions are signs to contact your therapist or mental health provider. EMDR can bring up sensitive material, and your therapist can provide additional coping tools or adjust your treatment plan as necessary.

If you’re navigating specific challenges like narcissistic abuse or health anxiety, personalized support becomes even more crucial. Remember, the goal of EMDR is to build resilience—not to push you beyond your limits.

How Online and Self-Administered EMDR Can Support Your Healing Journey

Between in-person sessions, many people find value in online EMDR resources and tools. Online EMDR platforms, like the one offered at OpenEMDR, make it convenient and affordable to continue therapy practices at your own pace. With plans starting at just $50/year for patients, these tools provide guided bilateral stimulation exercises that complement your therapy sessions.

For therapists, monthly subscriptions at $10/month enable seamless integration into client care. To learn more about how accessible and effective these options are, check out our detailed post on Online EMDR. This approach can be especially beneficial if you’re between sessions or waiting to begin therapy.

Balancing EMDR with Other Therapeutic Approaches and Lifestyle Habits

EMDR is often most effective when combined with other supportive practices. Cognitive Behavioral Therapy (CBT), for example, addresses unhelpful thought patterns and can be used alongside EMDR. If you’re curious about how these therapies compare, our article on EMDR vs CBT offers an insightful overview.

Additionally, lifestyle habits like regular physical activity, social connection, and creative outlets contribute to emotional well-being. Engaging in hobbies or spending time with supportive friends and family can provide comfort and distraction, helping to stabilize mood between EMDR sessions.

FAQs

What should I avoid doing between EMDR sessions?

It’s best to avoid major life stressors or making significant decisions immediately after sessions, as your emotional state may be more vulnerable. Also, steer clear of substances like alcohol or recreational drugs that can interfere with emotional processing.

Can I practice EMDR on myself between therapy sessions?

Yes, self-administered EMDR can be helpful if done correctly. It’s important to follow safe guidelines and start with small, manageable targets. Our guide on How To Do EMDR On Yourself provides detailed instructions.

How often should I do self-care practices between sessions?

Frequency depends on your needs and therapist’s recommendations. Daily grounding or mindfulness exercises can be beneficial, while journaling or self-administered EMDR might be done a few times per week. Consistency is key, but listen to your body and mind to avoid overwhelm.

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Learn how to continue your healing between sessions with self-administered EMDR tools.