Self-Care After a Psychological Therapy Appointment

Self-care after & between appointments is important

Psychological therapy often evokes strong sensations & emotions, as part of the reprocessing (healing) process.  Whilst some people can feel energised following an appointment, it is also common for people to experience fatigue & ‘hazy’ immediately afterwards.  This is particularly common in the earlier stages of the therapy, where the ‘raw’ emotions & memories are at their most prominent.  As therapy progresses, people find that the emotional charge, distress & physical sensations connected to the memories, dissipate until the event feels ‘neutral’.

Suggestions on optimising therapy outcomes & supporting yourself immediately following & between appointments:

Try to rest & relax after your appointment, allowing time to process the emotions & experiences that arose during the appointment.  Try acknowledging the effort & courage it took to attend the appointment & ‘face the past’. Be compassionate to yourself.  Take a long shower or bath, read a book etc.

Stay hydrated & nourished.  It is important for all bodily processes, & your bran is no different.

Try engaging in gentle movement such as walking, swimming, yoga, stretching exercise.  It can really help the therapeutic process.  Walking in nature (e.g. beach, local park etc.), can be particularly beneficial.  Try to avoid intense or strenuous physical activity after EMDR.

Connect with supportive people or pets.  Connections are an important part of life & there is lots of research on the benefits of being with animals/your pets.  Avoid isolating yourself after appointments.

Be creative.  Try art, painting, playing music, clay work, journalling.  There is positive research on creative expression & overcoming trauma.

Practice mindfulness (or meditation) to promote relaxation & remaining grounded (being present, aware).

Avoid alcohol & benzo-diazepam’s on the day of your appointment (before & after) unless otherwise advised by your GP/health professional.   They can stop the brain from reprocessing, impeding progress.  Please note that abruptly ceasing alcohol & some drugs can be harmful, discuss this with your GP before commencing EMDR. 

Try to avoid overstimulation, such as noisy, busy environments (packed shopping centres, attending a large sporting event, watching intense movies etc).  Try to allow your body to rest & relax.

Try not to analyse or ruminate on the content of the therapy session.  Trust the process as your brain will integrate the experiences naturally.

If you feel unsafe, unable to cope, or there is an imminent risk of harm to yourself or others, contact the emergency services (telephone 000), or if safe to do so, go to the nearest hospital immediately.