Self-Care Strategies to Support Your EMDR Therapy Journey
Embarking on EMDR (Eye Movement Desensitisation and Reprocessing) therapy can be an important part of working through trauma and emotional distress. However, the process can sometimes feel emotionally demanding as difficult memories and experiences are explored and processed.
Prioritising self-care can help support your wellbeing throughout this journey, particularly before and between therapy sessions.
Self-care isn’t about being selfish. It’s about giving yourself the time and resources you need to cope with challenges. When you’re engaged in EMDR therapy, looking after yourself can provide additional stability and support as you navigate difficult emotions and memories.
Practical Self-Care Strategies During EMDR Therapy
Here are some practical self-care strategies you may find helpful during your EMDR therapy journey:
- Mindfulness and Meditation: Practising mindfulness, even for a few minutes each day, can help you bring your attention back to the present moment. You might focus on your breathing, notice thoughts without judging them, or use a guided mindfulness exercise. If meditation does not feel comfortable or helpful for you, there is no need to force it.
- Gentle Exercise: Physical activity can support general physical and mental wellbeing. Gentle activities such as walking, yoga or swimming may help you unwind and give you time away from everyday pressures. Listen to your body and choose activities that feel manageable and enjoyable.
- Creative Expression: Activities such as painting, writing, music or drawing can provide another way to express thoughts and emotions. Some people find creative activities useful when experiences are difficult to put into words.
- Connecting with Nature: Spending time outdoors may provide a change of environment and an opportunity to slow down. This might mean taking a walk, sitting in a garden or simply spending a little time somewhere that feels calm and comfortable.
- Nourishing Your Body: Regular meals, adequate hydration and paying attention to your physical needs can be especially important when you are feeling emotionally tired. There is no special diet required for EMDR therapy. The aim is simply to look after your body in ways that support your general wellbeing.
- Prioritising Sleep: Emotional work can sometimes leave people feeling tired. Maintaining a regular sleep routine and allowing yourself time to rest may be helpful. If changes in sleep become persistent or particularly difficult, discuss them with your therapist or another appropriate healthcare professional.
- Building a Support Network: Connecting with trusted friends, family members or other supportive people can help you feel less isolated. You do not have to discuss the details of your therapy unless you want to. Sometimes simply spending time with someone you trust can be supportive.
- Setting Boundaries: Protecting some of your time and energy can be useful, particularly around emotionally demanding therapy sessions. Where possible, avoid overloading yourself with unnecessary commitments and give yourself permission to rest when you need to.
- Engaging in Relaxing Activities: Make time for things that help you feel settled or restored, whether that is reading, listening to music, having a bath, watching something familiar or spending time with people you care about.
Looking After Yourself Between EMDR Sessions
People respond differently after EMDR sessions. Some notice very little afterwards, while others may experience tiredness, vivid dreams, new thoughts, emotions or memories between appointments.
If you want to understand this in more detail, read what you might experience during and after EMDR therapy.
Your therapist should discuss ways of managing between sessions and what to do if something feels difficult or unexpected. If you are worried about a reaction following therapy, speak to your therapist rather than feeling that you have to manage it alone.
Is EMDR an Evidence-Based Therapy?
EMDR is one of the trauma-focused psychological therapies recommended by NICE for adults with post-traumatic stress disorder (PTSD) in appropriate circumstances. You can read the NICE recommendations for PTSD treatment.
Self-care does not replace treatment, but looking after your physical and emotional wellbeing can help make the therapeutic process more manageable.
Finding What Works for You
Self-care is personal. What feels calming or supportive for one person may not work for another. Experiment with different approaches and pay attention to what genuinely helps rather than feeling there is a particular routine you should follow.
Be kind to yourself and recognise that it is okay to ask for help when you need it. EMDR therapy is a collaborative process, and concerns about how you are feeling before, during or between sessions can be discussed openly with your therapist.
If you are considering treatment and would like to understand more about the process, you can read about EMDR therapy with Philip Bruce or get in touch to discuss whether EMDR may be appropriate for you.
