What Is the Definition of an EMDR Hangover?
An EMDR hangover refers to the physical and emotional exhaustion that some individuals experience after an Eye Movement Desensitization and Reprocessing (EMDR) therapy session. EMDR therapy is a structured psychotherapy approach used to help people process distressing memories, often related to trauma or post-traumatic stress disorder. During a session, clients may explore and encounter intense emotions and vivid recollections, which can leave them feeling mentally drained, emotionally raw, or physically fatigued afterward.
Symptoms of an EMDR therapy hangover may include headaches, mood swings, difficulty concentrating, increased anxiety, or a temporary increase in uncomfortable sensations. These effects are generally short-lived and are a natural part of the brain’s processing and healing response. Focusing on self-care activities, such as rest, hydration, journaling, or gentle movement, can help alleviate these residual effects.
To learn more about EMDR therapy, contact Balanced Mind of New York to schedule a complimentary 15-minute consultation with an experienced EMDR therapist.
What Are Common Symptoms of an EMDR Hangover?
After an EMDR therapy session, many individuals describe what is commonly referred to as an “EMDR hangover” – a collection of temporary side effects that can manifest emotionally, physically, and cognitively. They typically appear as the brain continues to process traumatic memories and can last anywhere from a few hours to several days following treatment. Understanding these symptoms can help clients prepare for and regulate their post-session experiences as part of the healing journey to a more fulfilling life.
Emotional Symptoms
Emotional side effects are commonly reported during an EMDR therapy hangover. Many clients report heightened emotional sensitivity, where feelings may seem more intense or closer to the surface than usual. Mood swings can occur as the brain works through specific details of traumatic memories, causing unexpected shifts between sadness, irritability, anxiety, anger, fear, or even periods of unusual calmness or relief. Some individuals describe feeling emotionally raw or vulnerable, while others may experience temporary emotional numbness or detachment as a protective mechanism. During this period, individuals may feel less interested in routine activities of daily life and may seem temporarily withdrawn. These emotional fluctuations, while potentially unsettling, often signify that meaningful therapeutic work is underway.
Physical Symptoms
The physical manifestations of an EMDR therapy hangover can be quite pronounced and sometimes surprising for those new to the therapy. Fatigue is an extremely common sensation, which makes sense because EMDR therapy consumes significant energy, leaving many feeling exhausted or drained. Experiencing headaches or mild tension in the head and neck area may be related to the eye movements or bilateral stimulation used during sessions. Sleep disturbances are also typical, with some reporting insomnia or restless dreams, while others may need substantially more sleep than usual.
Additional physical side effects of EMDR therapy can include muscle tension, changes in appetite, mild dizziness, or even temporary exacerbation of existing physical conditions. These bodily responses reflect the interconnection between psychological processing and physical well-being. However, it is expected that these physical responses will resolve within a few hours to a few days.
Cognitive Symptoms
Cognitive symptoms during an EMDR therapy hangover often affect mental clarity and thought processes. Many clients describe a feeling of “brain fog” – difficulty concentrating, forgetfulness, or feeling mentally sluggish. Decision-making may become temporarily challenging as cognitive resources are diverted to process traumatic material. Dreams typically become more vivid, frequent, or thematically connected to the therapeutic content, as the targeted memories continue being reprocessed during sleep.
Some individuals report altered perceptions of time and space or unexpected memories surfacing between EMDR therapy sessions. These cognitive effects, while sometimes disorienting, are generally signs that the brain is actively reorganizing neural pathways associated with traumatic memories.
How Long Do These Symptoms Last?
The typical duration of an EMDR therapy hangover ranges from 24 to 72 hours, though individual experiences vary considerably. For most clients, the most intense reactions appear within the first 24 hours following an EMDR therapy session and gradually subside thereafter. Ultimately, factors such as the intensity of the processed material, severity of the past trauma, individual resilience factors, and overall mental health can influence how long symptoms persist. Some people may notice only brief, mild effects lasting a few hours, while others might notice subtle changes extending beyond the typical timeframe, particularly after addressing deeply embedded trauma. As therapy progresses and the body becomes more accustomed to the reprocessing work, many clients report that the duration and intensity of post-session reactions tend to decrease over time.
Why Do EMDR Hangovers Occur?
EMDR hangovers occur because the brain’s processing of traumatic memories doesn’t simply stop when a therapy session ends. After EMDR treatment, neural processing continues as the brain works to reorganize and integrate traumatic material into more adaptive memory networks. This ongoing rewiring involves the formation of new neural connections and the weakening of maladaptive ones, essentially recoding how traumatic memories are stored and accessed.
Simultaneously, the body experiences fluctuations in stress hormones like cortisol and adrenaline, which are activated during memory processing and take time to return to baseline levels. This combination of continued neural activity, memory integration work, and hormonal changes creates the physical, emotional, and cognitive symptoms collectively known as an EMDR hangover, representing the body and mind’s natural healing response rather than a negative side effect of treatment.
How Can I Minimize or Avoid EMDR Hangovers?
While experiencing symptoms after EMDR therapy is a normal part of the healing journey, there are several effective strategies to help prevent and alleviate these temporary side effects. A thoughtful approach to post-session care can significantly reduce discomfort and support the ongoing therapeutic work. By implementing specific self-care practices, utilizing grounding techniques, maintaining open communication with your EMDR therapist, and knowing when additional support may be necessary, you can navigate the “EMDR hangover” period more comfortably and effectively.
Self-Care Strategies
Self-care forms the foundation of managing EMDR therapy hangovers and should be prioritized in the 24-72 hours following an EMDR session. Creating a deliberately gentle schedule after EMDR sessions, with reduced demands and increased self-compassion, allows the course of healing to unfold more smoothly.
Rest
Rest is particularly crucial, as the brain requires significant energy to process traumatic experiences and emotionally sensitive issues. Although it can feel challenging to make time for rest, making space for extra downtime is necessary to support this neural work.
Mild Physical Activity
Gentle physical movement, such as walking, stretching, or yoga, can help release tension stored in the body while promoting balanced energy flow.
Nutrition and Hydration
Nutrition plays an important role, with regular, nourishing meals helping to stabilize blood sugar levels that may fluctuate during emotional processing. Many EMDR therapists also recommend limiting alcohol, caffeine, and other substances that might interfere with natural processing or exacerbate symptoms. Proper hydration is essential, as increasing water intake helps flush stress hormones from the system.
Grounding Techniques
Grounding techniques provide powerful tools for managing the emotional and cognitive fluctuations that often accompany EMDR-related hangovers. These practices help bring focus back to the present moment when memories or emotions become overwhelming. The 5-4-3-2-1 sensory exercise is particularly effective, directing attention to five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Physical grounding practices like feeling your feet on the floor, holding a cold or textured object, or splashing cool water on your face can quickly restore present-moment awareness.
Mindful breathing exercises, such as box breathing (inhaling for four counts, holding for four, exhaling for four, and pausing for four), help regulate the nervous system when activated. Many clients also benefit from creating a “container” visualization between sessions, imagining placing disturbing thoughts or emotions in a secure container until their next therapy appointment. These grounding techniques, when practiced regularly and proactively, can provide relief from distress after an EMDR session.
Communicating with Your EMDR Therapist
Open and honest communication with your therapist is essential for effectively managing reactions to the EMDR process. Before beginning EMDR therapy, ensure your therapist thoroughly explains potential reactions and provides personalized recommendations for your specific situation. After each EMDR session, report your experiences, including any unusual or intense reactions, so your therapist can adjust the treatment pace or provide additional guidance if needed. Many therapists encourage keeping a simple journal of emotions and body sensations to track patterns and progress over time.
If you’re experiencing particularly challenging symptoms, don’t hesitate to contact your therapist between scheduled appointments. Many EMDR practitioners anticipate that clients may need brief check-ins to validate feelings they encounter between sessions. Your feedback also helps your therapist gauge the appropriate intensity level for future sessions, potentially modifying the approach to create a more manageable therapy experience. Remember that this communication serves as a collaborative healing partnership and is a normal part of the therapeutic process, not an imposition.
Should I Expect EMDR Hangovers after Every EMDR Therapy Session?
Not necessarily. While some individuals experience EMDR hangovers after therapy appointments, it is not a universal response and varies from person to person. The intensity and frequency of side effects depend on several factors, including the depth of past trauma being processed, individual sensitivity, emotional resilience, and where you are in the therapy process. Some EMDR therapy sessions may feel more exhausting than others, particularly if deep or unresolved trauma is being addressed. However, as therapy progresses and your brain integrates the reprocessed memories more effectively, you may experience fewer or less intense post-session effects. Remind yourself to make time to rest, stay grounded, monitor your mental health, and communicate with your EMDR therapist at Balanced Mind of New York about your experiences can help manage and potentially minimize side effects from EMDR sessions.
Contact Us to Learn More About EMDR Therapy
To learn more about how EMDR therapy can benefit you, please contact Balanced Mind of New York to schedule an appointment.
