If you are reading this you have recently done some processing in session. And I hope you give yourself some kindness, compassion, and appreciation for the work you are doing. Even the fact that you are engaging in this work shows a significant amount of self-compassion.
Here are some additional thoughts and ideas to keep in mind between now and your next session:
Keep Track of What You Are Noticing
You may find the processing we have done recently may continue after the session. You may or may not notice new insights, thoughts, memories, or even new dreams content. If so, just notice what you are experiencing—take a ‘snapshot’ of it by jotting down some notes that we can discuss in session together next time. You may notice changes in symptoms and/or changes in your reactions to certain stimuli. New memories, insights, or connections may come to mind. You may notice different sensations in your body or your posture. Many people find the TICES format helpful for recording what comes ups.
Keep Practicing Self-Care & Grounding Exercises as Needed
Make sure to increase your self-care over the next couple days. Many experience significant shifts in their physical energy after processing so anything you can do to rest and replenish is very appropriate.
If something comes up that is unsettling or distressing make sure to use grounding exercises as needed to help your nervous system recalibrate. Exercises like the ‘Safe Place’ meditation, Light Stream meditation, or diaphragmatic breathing are helpful to restore ourselves to a calm state. I would encourage you to use some type of relaxation technique daily, just as good mental hygiene.
Remember, in EMDR therapy the therapist allows the client’s mind to find its own path to healing. Just like our bodies are programmed to heal themselves once a foreign object is removed (as in the case of a wound or infection) EMDR protocols trust in the innate ability of the brain to heal itself as maladaptive information is processed and discarded.
So, as your brain continues to heal just note what comes up, use any needed coping strategies, and—if necessary—don’t hesitate to reach out to me if needed.
If you’d like to watch a video I made about the power of noticing using mindfulness practices, click below:
If you’d like to a video I made about using the breath to settle the mind and nervous system click below:
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