What are the After Effects of EMDR Therapy?
Takeaway: EMDR therapy can lead to powerful emotional shifts—and with that, some noticeable aftereffects. From temporary fatigue to emotional processing, knowing what to expect can help you feel grounded and supported as you heal.
What happens after Eye Movement Desensitization and Reprocessing (EMDR)? Healing isn't always a straight line so here's what to expect. I'm Allison Barton, a licensed therapist and have been providing mental health treatment for 10 years. I went to my first EMDR training in 2018 and continued the process in order to earn my certification in EMDR, which requires additional supervision and trainings. Processing through traumatic memories is intense work and it can be difficult to manage the intensity after an EMDR session, which is why you need a skilled therapist who will help you create a plan to maintain emotional regulation between sessions.
Short answer: How do you feel after EMDR?
While each person's experience is different, it's common to feel tired or a little "off" after an EMDR session. In EMDR sessions, you may not be able to finish processing through an individual memory, while in other EMDR sessions, you can complete the processing through an entire memory. For this reason, there can be both positive and negative effects after EMDR sessions. Some difficult things you may experience after EMDR are:
Intrusive thoughts or painful memories resurfacing
Feeling mentally foggy or "spaced out"
Emotional Sensitivity
Fatigue or headaches
Vivid dreams related to the memories that were processed
New memories resurfacing
Some positive things you may experience after an EMDR session are:
Increased insight about past experiences
Feelings of relief or lightness
Increased self-compassion
Increased ability to engage in self-care
There are a range of emotions you can expect after EMDR therapy due to the way the session went, what was processed, and any other mental health challenges you experience. It is normal to experience heightened emotions, exhaustion, or feeling a bit different from how you typically feel due to the intensity of the work you're doing in an EMDR therapy session. However, it is vital that you work with an experienced therapist who understands the nervous system so that you aren't re-traumatized in a session and left feeling as though you are unable to handle the after effects.
A deeper dive into the aftereffects of EMDR
Each person is different and will handle starting EMDR therapy sessions differently. Many patients experience different emotional responses and physical sensations as EMDR after effects. Part of the healing process is gaining a stronger sense of self-trust so you are aware of what you can handle in an EMDR session. Keep reading for more in-depth information about the potential side effects you can expect after EMDR.
Common emotional aftereffects
EMDR treatment is intense emotional work and a normal part of the treatment is experiencing emotional changes after a session, including emotional distress.
Emotional Sensitivity or Mood Swings
What it is: When you've experienced adverse life experiences, it is common to experience emotional sensitivity or mood swings after reprocessing about traumatic memories. Specifically, you may experience feeling irritable, sad, reactive, or overwhelmed by seemingly small things.
Why it happens: Your brain and nervous system are still activated by the trauma processing you did in your treatment. EMDR is intense work and you are processing intense material so it is natural that you may experience emotional sensitivity.
How to cope with it: Knowing that you may experience emotional sensitivity or mood swings will help you prepare if it does happen. You can practice intentionally slowing down and utilizing grounding tools you've already established with your therapist. You can also limit stressful activities immediately after an EMDR session and can communicate about your needs with people you trust.
Resurfacing of Past Emotions
What it is: Old, unresolved emotions may come up when processing traumatic memories. The emotions may be directly related to the memory you processed or could feel unrelated.
Why it happens: The EMDR process can activate other unprocessed experiences stored in your brain and/or body.
How to cope with it: Acknowledge the emotions you're experiencing without judgment and identify a coping tool you can utilize if necessary. Your body is doing hard work so make sure you plan for rest after EMDR sessions. Discuss the emotions you experienced in your next session with your therapist when you debrief the previous session.
Unexpected Positive Feelings
What it is: You might experience a surge of confidence, hope, or clarity after an EMDR session.
Why it happens: When a memory is fully processed and the positive beliefs are integrated, you might feel positive emotions because you're finally experiencing something different than the trauma you previously experienced. You're also reconnecting with your strengths when you're not held down by unprocessed trauma.
How to cope with it: Embrace it! Let the progress sink in and write it down if it feels helpful to remember the win you experienced.
Common physical aftereffects
You can also expect to experience a range of body sensations and physical side effects after trauma processing in an EMDR session.
Fatigue or Exhaustion
What it is: You may feel drained or tired after a session.
Why it happens: EMDR activates emotional and neurological systems that use a lot of energy. Your brain has been working hard during the session.
How to cope with it: Allow yourself to rest. Give yourself permission to take it slow, nap, or go to bed early. This is normal and necessary.
Headache, Body Tension, or Upset Stomach
What it is: Unpleasant physical symptoms including headaches, feeling queasy, and tightness in your neck, shoulders, or jaw.
Why it happens: Processing trauma can release built-up tension or activate muscles that are unconsciously holding stress. The connection between your gut and brain is strong, especially with anxiety and stress. EMDR can stir up emotions that impact the digestive system.
How to cope with it: For headaches and body tension, utilize heat or cold packs to provide relief. You can also utilize gentle stretching and breathing exercises. If you're experiencing nausea, stick to calming foods and hydrate.
Feeling Energized or Physically Lighter
What it is: You might feel a sense of increased energy, lightness, a sense of freedom, or even euphoria.
Why it happens: When emotional distress is released and traumatic memories are processed through, your body may shift into a state of relief that can feel like coming up for air.
How to cope with it: Enjoy it while remaining grounded. Remember that you've just done intense work in EMDR so use this energy to do something restorative or creative but be careful not to overdo it.
Common cognitive or psychological aftereffects
Utilizing eye movements and other bilateral stimulation techniques with your EMDR therapist may bring up both positive and negative cognitive aftereffects.
Intrusive Thoughts or Memories Resurfacing
What it is: Past memories, images, or thoughts may pop up.
Why it happens: EMDR activates your memory networks and sometimes other unprocessed memories arise as your brain continues to integrate the new information you're processing in EMDR.
How to cope with it: Note the memories or intrusive thoughts so you can share them with your therapist in your next session- they're likely important to process through! Then ground yourself in the present using tools like the 54321 technique and remind yourself that this is a normal part of EMDR.
Feeling Mentally Foggy or Having Difficulty Concentrating
What it is: Trouble thinking clearly, struggling to stay on task after a session, or feeling like your brain is tired.
Why it happens: EMDR uses a lot of physical and emotional energy. Feeling mentally foggy or having difficulty concentrating is your brain's way of saying it needs to rest.
How to cope with it: Take breaks from tasks requiring focus and try to create free time after EMDR sessions to allow your brain to rest. Drink water and avoid overstimulation to further allow your brain to rest. You can use lists or reminders to manage difficulty focusing after EMDR therapy.
Heightened Awareness of Patterns or Beliefs
What it is: You notice thought patterns, beliefs, or triggers more clearly. It can be a realization of something that happens often in your brain or thinking patterns.
Why it happens: EMDR frees old, unconscious material and allows for new insights after processing trauma. Your brain becomes more able to recognize how past experiences shape current behaviors or beliefs.
How to cope with it: Track these patterns using journaling so you can talk to your therapist about what has come up. Having these insights if often a key part of healing and can be proof that EMDR is an effective treatment for you.
FAQs about the aftereffects of EMDR
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Yes, it's common to feel drained or overwhelmed after EMDR. The negative side effects of EMDR therapy will be more pronounced especially if you are new to EMDR treatment or if you processed an especially difficult memory during a session. However, it is also common to experience positive emotional energy, mood, and physical sensations after EMDR, especially if you have had a new insight or fully processed through an issue that was related to distressing memories in a session.
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Typically the aftereffects of EMDR dissipate within a few hours and fully dissipate within 24 hours. These responses are temporary and part of the brain both reprocessing and integrating new information. If you feel extremely emotionally dysregulated after an EMDR session, that may be a sign that more grounding and resourcing is needed before continuing to utilize bilateral stimulation. The length of the aftereffects is affected by how new you are to EMDR processing, how intense the memory was that was processed, your current stress level, and how sensitive your nervous system is by default.
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Yes, dissociation can occur during EMDR. Dissociation is your brain's way of protecting you from overwhelm or emotions that are too intense for you at the time. Dissociation symptoms occur on a spectrum ranging from feeling spaced out or numb to disconnection from your body or experiencing time gaps. EMDR therapists are trained to watch for early signs of dissociation so they can guide clients accordingly in order to maintain emotional safety in the session. If dissociation happens during a session, the therapist may slow down or pause the trauma processing in order to help the client utilize grounding tools. Dissociation is a natural response to intense emotions that arise during trauma work and is not a sign that EMDR is failing or will not work for you.
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EMDR works by working through the eight phases of the treatment modality. The first sessions will focus on Phase 1 and Phase 2. In phase 1 of EMDR, you will work with your therapist to identify negative beliefs you have about yourself based on past traumatic experiences, as well as positive beliefs you want to install. In Phase 1, you will also work on creating a treatment plan with your therapist, called a Target Sequence Plan, which will include the incidents you know need to be reprocessed. In Phase 2, you will work on creating adequate coping skills and resources in order to be able to emotionally manage the negative emotions and memories that may arise during EMDR. You can expect to take several sessions to work through phases 1 and 2 before moving on to phase 3, which is when you will begin bilateral stimulation to reprocess traumatic events. EMDR therapy will be tailored to your unique needs, as any therapy modality should be.
Final thoughts
EMDR after effects range from positive to negative and depend on the intensity of the emotions that are being processed, how new you are to EMDR, and the strength of the grounding and coping skills you have developed. If you're interested in EMDR therapy, I specialize in treating PTSD, trauma, perfectionism, and anxiety disorders. I offer a free consultation call to allow potential clients to ask me any questions they might have and to allow us to see if we'd be a good therapeutic match to work together. If you're ready to begin your healing journey, reach out to me here.
