What to expect after EMDR
Normal reactions, warning signs, and self-care
If you've just left an EMDR session feeling drained, emotional, or having vivid dreams, it's most likely normal. Here you'll find what to expect, how long these reactions last, when to contact your therapist, and how to take care of yourself between sessions.
What does it feel like after an EMDR session?
EMDR side effects are temporary, normal reactions that indicate the brain is still processing material worked on during the session. The most common are emotional exhaustion, physical fatigue, vivid dreams, and heightened sensitivity, and in most cases they resolve within 1 to 3 days.
If you've just left a session feeling strange, drained, or more emotional than expected, what you're experiencing is most likely normal. This guide will help you tell expected reactions apart from signs that do require contacting your therapist.
EMDR activates the brain's natural system for reorganizing traumatic memories, a process that does not stop when the session ends. What you feel in the hours and days that follow is part of what EMDR calls continued processing: your brain keeps integrating the target memory with more adaptive information, even while you sleep. To understand the full protocol, see our guide to the 8 phases of EMDR.
Normal reactions and how to take care of yourself
Emotional reactions
- It's common to feel emotionally drained, more sensitive, or tearful for a day or two after EMDR, especially when painful memories have been processed. Waves of sadness, anger, or anxiety may arise.
- These waves are temporary. Let yourself feel without trying to control or analyze. If you need help regulating, try the Butterfly Hug or your Safe Place visualization.
- Avoid making major decisions or having difficult conversations on the same day as an intense session. Give your nervous system space to settle. If you feel somewhat "spacey" or "not quite here" right after, this is common and usually passes within minutes or hours.
Physical reactions
- Many people feel unusually tired, heavy, or have a mild headache after a session. Muscle tension, light-headedness, or changes in appetite may also appear.
- These sensations reflect the intensity of emotional and neurological work and usually fade within a few hours to a couple of days. Drink extra water, keep regular meals, and allow time to rest.
- Gentle movement (walking, stretching) can help your nervous system release tension without becoming overwhelmed. Avoid alcohol and other substances after the session, as they can interfere with processing.
Dreams and continued processing
- Vivid dreams or nightmares after EMDR are common and are usually a sign that your brain is still processing in a REM-like way. Dreams may replay fragments of the target memory or feel symbolic and intense.
- It's also normal to notice thoughts about the memory keep "moving" on their own: new perspectives, insights, or associated memories may arise spontaneously. This is called continued processing and it's a positive sign that EMDR is doing its job.
- Briefly noting your dreams, emotions, or sensations in a journal can help you track these shifts and bring useful material to your next session.
Self-care plan
- Plan a lighter evening after your session: a calm meal, a walk, or relaxed time at home. Avoid packed schedules or high-stakes commitments.
- Practice the regulation tools your therapist has taught you: 4-7-8 breathing, Safe Place, the Butterfly Hug, or the Container Exercise to store what overwhelms you. These are especially helpful if you notice an emotional wave between sessions.
- If you need to drive, allow a few minutes of transition (a short walk, quiet time) before getting behind the wheel, especially after your first sessions.
When should you contact your therapist?
Most post-EMDR reactions are temporary and resolve on their own within 1 to 3 days. But there are signs that mean you should contact your therapist (or crisis services if the situation is serious):
When in doubt, always call. Your therapist would rather hear from you too early than too late. They can adjust the pace of treatment, reinforce regulation tools, or schedule an extra stabilization session. If you cannot reach your therapist and feel unsafe, call 988 (Suicide & Crisis Lifeline in the US) or go to your nearest emergency room.
Remember: feeling temporarily worse does not mean EMDR is failing. It's a known phase of the healing process. But if the distress does not decrease or worsens over the days, contact your therapist to review the treatment plan. If you're considering starting EMDR, explore how our online EMDR platform works.
- Severe or prolonged dissociation: feeling unreal, detached, or "not in your body" for long periods, or being unable to recall large parts of the day.
- Persistent intrusive memories or panic that do not settle with the regulation techniques you've been taught.
- Suicidal thoughts or self-harm urges, regardless of the cause. Your safety is always the priority.
- Inability to carry out basic daily tasks (work, childcare, hygiene) because of ongoing distress clearly linked to recent EMDR work.
Evidence and references
- Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). Guilford Press.
- Hase, M. (2021). The Structure of EMDR Therapy: A Guide for the Therapist. Frontiers in Psychology, 12, 660753.
- AERCS. Are Vivid Dreams or Physical Exhaustion Common Side Effects of EMDR?
- AERCS. Can EMDR Cause Emotional Distress or Worsening Symptoms?
- World Health Organization (2013). Guidelines for the Management of Conditions Specifically Related to Stress. WHO.
Frequently asked questions
This resource is a complementary tool and does not replace therapy with a qualified professional. If you experience significant distress, contact your therapist.
