Coping Strategies Between EMDR Therapy Sessions

Introduction

EMDR therapy can be a powerful tool for healing, but it can also bring up strong emotions, thoughts, and memories between sessions. Learning to cope during these times is essential for maintaining progress and staying grounded. At The Counseling Choice in Round Rock, TX, I, Cassia Helena, LCSW, encourage clients to use simple yet effective coping strategies to help manage emotions and continue the healing process between sessions. Here are some helpful strategies to support your well-being and emotional balance as you move forward in therapy.

Why Coping Strategies Matter Between EMDR Sessions

EMDR therapy is designed to help you process trauma, but this can sometimes lead to lingering emotions or discomfort between sessions. These experiences are part of the healing process, yet they can be challenging. Having reliable coping tools enables you to manage these feelings, ensuring that you stay grounded and focused on your recovery. By using coping strategies, you can prevent feeling overwhelmed and maintain a steady path toward healing (Shapiro, 2017).

Effective Coping Strategies for Between Sessions:

Practice Mindfulness and Grounding Techniques
Mindfulness exercises, such as deep breathing or body scanning, can help bring your focus back to the present moment. Grounding techniques, like naming five things you see or feel around you, are particularly useful for calming your mind when emotions start to feel overwhelming. These practices anchor you in the present, reducing the intensity of distressing thoughts or memories.

Engage in Self-Care Activities
Self-care is an essential part of emotional recovery. Activities like taking a walk, reading, or engaging in a creative hobby can provide a mental break and help you feel more balanced. Make time each day for something that brings you joy or relaxation, reinforcing positive emotions and providing a respite from any challenging feelings.

Use Journaling to Process Emotions
Writing down your thoughts and feelings can be a helpful way to process and release emotions between sessions. Journaling helps you identify patterns in your thoughts, release pent-up emotions, and recognize any progress you’re making. Try dedicating a few minutes each day to note your thoughts or any realizations, helping you reflect and gain insight over time.

Create a Support System
Sharing your feelings with trusted friends or family members can provide comfort and reassurance. Having someone who listens without judgment can help you feel supported between sessions. If talking with loved ones feels challenging, consider connecting with a support group or others who understand what you’re going through.

Practice Positive Affirmations and Self-Compassion
During trauma recovery, it’s common to experience self-doubt or negative self-talk. Practice positive affirmations that remind you of your strength and resilience, such as, “I am capable of healing,” or “I am making progress every day.” Practicing self-compassion allows you to be gentle with yourself, recognizing that recovery is a journey and that it’s okay to have ups and downs.

Maintaining Progress Between Sessions in Round Rock, TX

For those in the Round Rock area, having coping strategies between EMDR sessions can make a significant difference in how you feel throughout the process. At The Counseling Choice, I’m here to support you not only in our sessions together but also in building a toolkit of strategies you can rely on between appointments. Healing from trauma requires patience and resilience, and I’m here to guide you every step of the way.

Conclusion

EMDR therapy can be intense, but using coping strategies between sessions can provide relief and help you stay focused on recovery. Remember, healing is a process, and it’s okay to seek support and practice self-care along the way. If you’d like more guidance or are ready to start EMDR therapy, reach out to me, Cassia Helena, LCSW, at The Counseling Choice in Round Rock, TX. Together, we’ll create a path that supports your journey toward healing.

Works Cited

Shapiro, Francine. Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures. 3rd ed., Guilford Press, 2017.