If you can't find the answer to your question below then please contact us
Writing a journal for post-session reflection
Processing your thoughts and feelings after an EMDR-PEP session.
Why Journaling Can Boost Your Performance Mindset
- Capture key insights - writing helps you lock in what you discovered about your mental game during the session.
- Track mental progress - see how your mindset shifts over time and notice improvements in focus and resilience.
- Release tension - journaling offers a private space to let out any tough emotions that come up after intense mental work.
- Build clarity - it helps you make sense of your experience and strengthens your commitment to your performance goals.
How to Approach Journaling for Peak Performance
- No rush - take your time reflecting on your session, writing only what feels useful or meaningful.
- Be kind to yourself - this isn’t about critique but about understanding your mental patterns and growth.
- Stay focused - center your notes on what came up in the session, especially moments that affect your confidence or focus.
- Keep it simple - quick bullet points or brief sentences work perfectly—no need for lengthy essays.
Prompts to Reflect on Your Session
Session Experience- How were you feeling before the session? Ready, nervous, focused?
- What stood out during the session? Moments of breakthrough or tension?
- Which thoughts or feelings were strongest while working?
- Did anything unexpected come up about your performance mindset?
- How do you feel right after the session?
Insights and Growth
- What new perspectives did you gain about yourself as an athlete?
- Did certain memories or feelings feel more connected to your current challenges?
- What did you learn about your mental strengths or areas to improve?
- How do you see your progress in mental training so far?
- Did you notice patterns between past experiences and your current performance?
Emotional and Physical Reactions
- Did you experience strong emotions during the session? How did you manage them?
- Were you able to stay present with those emotions, or did you want to push them away?
- Did your body react noticeably—tension, relaxation, energy shifts?
- Were there moments you felt overwhelmed or needed to pause? How did you handle those?
Safety and Grounding
- Did you feel grounded and secure during your session? If not, what might help next time?
- Did you use any grounding strategies, and how effective were they?
- How did you deal with discomfort or challenging moments?
- Were there positive moments or calming feelings worth remembering?
Post-Session Emotional Check-In
Current State- What’s your emotional and physical state right now?
- What’s the main feeling you notice—calm, relief, frustration, motivation?
- Any tension or energy in your body?
Mood Changes
- Have your feelings shifted since the session ended?
- Are there lingering emotions you want to acknowledge?
- Did anything trigger unexpected feelings after the session?
Integrating the Session
- Is there anything you want to explore more deeply from today’s work?
- How can you bring today’s insights into your training and performance?
- What support or habits do you need right now to maintain balance?
Self-Care and Recovery
- How did you take care of yourself right after the session?
- What recovery or calming activities helped you—stretching, breathing, music?
- What could help you feel more centered after future sessions?
- How will you keep nurturing your mental edge in the days ahead?
Looking Forward
- How are you feeling about continuing your mental performance work?
- What goals or challenges do you want to focus on next?
- How will you keep motivated and supported through this journey?
Celebrate Your Progress
- What wins, big or small, are yo