What to Do After EMDR or Brainspotting Therapy: A Post-Session Guide for Clients in NYC & Boston
You just finished a Brainspotting or EMDR session and now you’re wondering… What do I do next?
Maybe you’re feeling lighter. Or more emotional. Or just plain tired. Maybe you had a strange dream, or feel kind of “off.” All of that is okay - and actually pretty normal.
These therapies tap into your nervous system and subconscious in powerful, deep ways. And just like shaking a snow globe, things can swirl around for a while after the session ends. You never quite know where the pieces will land - and that’s not a bad thing.
Here’s a therapist-approved guide to help you navigate the post-session process, whether you're feeling calm, cracked open, or somewhere in between.
1. Expect the Unexpected
It’s common for Brainspotting and EMDR sessions to stir up physical sensations, vivid dreams, emotions, or even moments of clarity days later. Your brain and body continue to process long after we’re done and that’s a sign the work is integrating.
You might feel:
Grounded and peaceful
Agitated or emotional
Tired or foggy
Energized or inspired
There’s no “right” way to feel. Whatever comes up is part of your healing.
2. Use Coping Tools to “Pump the Brakes”
Sometimes we hope that a coping strategy will take us from an 8/10 stress level all the way down to a 1 - and when that doesn’t happen, it can feel discouraging. But the truth is, even a small shift is meaningful. If something helps you move from an 8 to a 6, that’s still progress, and your body will notice the difference.
Try these grounding tools to regulate your nervous system:
Snuggling or playing with your pet
Taking a slow, mindful walk in nature
Orienting to your environment: look around the room and notice the textures and colors you see
Placing your feet firmly on the ground and noticing the sensations
Listening to bilateral music
Wrapping yourself in a cozy blanket or using a weighted item
Ask yourself: What’s something I already do that helps me feel 10% more settled? That’s your go-to.
3. Validate Your Feelings
If you're feeling emotional, raw, or unsure, remind yourself: This is part of the process.
Sometimes therapy unearths things we didn’t even know we were holding. That doesn’t mean anything is wrong - it means your nervous system is working through what it wasn’t ready to process before. Be kind to yourself.
And if it feels supportive, reach out to a trusted friend, your therapist, or a healing community. You don’t have to go through it alone.
4. Move Your Body - Gently
You don’t need an intense workout (unless that feels good). Even a few minutes of mindful movement can help your body continue to process and release tension.
Ideas:
Gentle stretching
Yoga or restorative poses
Shaking it out - literally!
A slow walk without your phone
Dancing to a favorite song
Tuning into your body in small, intentional ways can help you stay grounded and connected.
5. Let It Integrate
Your healing doesn’t only happen in session - it unfolds over time. Give yourself permission to rest. To reflect. To not “figure it all out” right away.
Journaling, drawing, or simply noticing any shifts in the days following your session can be helpful, too. Trust that your brain and body are doing what they need to do.
Ready to Explore Brainspotting or EMDR Therapy?
If you’re curious about deep healing work that honors your pace, your intuition, and your nervous system—I’d love to connect. I work with self-aware,and anxious young adults (especially therapists and helpers) who are ready to move through anxiety and emotional stuckness with compassion and depth.
I offer EMDR and Brainspotting therapy virtually in New York and Massachusetts.
Schedule a consultation to learn more about working together.