EMDR Therapy: Journaling Prompts and How to Handle Emotional Aftershocks
EMDR therapy (Eye Movement Desensitization and Reprocessing) is a powerful approach for healing trauma, anxiety, and painful memories. While many people find relief through EMDR, it’s also common to feel unsettled, emotional, or even physically drained after a session. Your brain is literally working out! These “aftershocks” are a normal part of the healing process as the brain works to reprocess old memories in new ways.
Two powerful tools to support your journey are journaling and grounding techniques. Below, we’ll explore helpful journaling prompts for EMDR and practical ways to handle emotional aftershocks.
Journaling Prompts to Support EMDR Therapy
Journaling after EMDR sessions can help you track your emotions, notice patterns, and create a safe space to reflect without getting overwhelmed. It’s not about re-living trauma — it’s about making sense of what you’re experiencing in the present.
Here are 10 journaling prompts for EMDR integration:
What emotions or body sensations do I notice right now?
Did anything shift for me during today’s session, even if it feels small?
What felt most challenging, and what helped me get through it?
What do I want to remind myself if these feelings return?
What gave me even a little bit of relief or comfort today?
What would I say to my younger self who went through this experience?
What do I want to carry forward into the rest of my week?
What’s one thing I’m proud of myself for, no matter how small?
If my body could speak right now, what would it say?
What do I need (rest, kindness, connection, quiet) to feel supported right now?
(Bonus!) What would my wisest self tell me right now?
How to Handle Emotional Aftershocks Post-EMDR
It’s very common to feel “stirred up” after EMDR. Emotional aftershocks can include sadness, irritability, exhaustion, or even a sense of rawness. These reactions are temporary — and they often mean your brain is actively healing.
Here are practical ways to handle emotional aftershocks:
1. Grounding Techniques
Use the 5-4-3-2-1 method: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
Hold a grounding object like a rock, fabric, or ice cube to reconnect with the present.
Using the breathe in for 4, hold for 6, let out for 8 breathing technique—while holding your dominant hand on your cheek, as the other hand’s palm is facing your face about 8-10 inches in front of you.
2. Gentle Movement
Take a walk outside, do light stretching, or practice simple yoga poses. Look up Yoga Therapy to take it one step further!
Movement helps release stored tension in the body.
3. Breathing Practices
Try slow exhale breathing: inhale for 4 counts, exhale for 6–8 counts.
Place your hands on your chest and belly to add soothing rhythm.
4. Comfort Rituals
Use a weighted blanket, listen to calming music, or take a warm bath.
Revisit your therapist’s “safe place” exercise if you’ve created one.
5. Rest and Recovery
Healing takes energy — allow yourself to nap, journal, or spend time in quiet.
Don’t overcommit socially right after sessions. Go somewhere in-between your next destination for 5-10 minutes. Go for a walk, go get a yummy drink or special treat— you worked hard!
6. Boundaries and Support
Limit stressful input (social media, news) for a day.
Tell a trusted person, “I may feel off after therapy — I just need some support or space.” It is important to tell your significant other how to support you after sessions at home.
7. Remind Yourself of the Process
Emotional waves usually settle within 24–48 hours.
Feeling raw doesn’t mean you’re “going backward” — it means your brain is actively rewiring. YOU GOT THIS!
