CereFit Support

Common reactions during EMDR-PEP and how to handle them

Prepare yourself for what you might experience during your self-EMDR session. Knowing what to expect can help you stay calm and in control.

What to Expect During a Self-EMDR Session

• Emotional shifts - feelings may change quickly or come up unexpectedly.
• Physical sensations - tension, warmth, tingling, or feeling light-headed.
• New thoughts or memories - connections might surface that you hadn’t noticed before.
• Temporary increase in distress - emotions might get stronger before they ease.
• Periods of numbness or blankness - feeling “stuck” or disconnected can happen too.

Common Emotional Reactions and How to Handle Them

Feeling Overwhelmed or Anxious

• Pause and ground yourself - take deep breaths or use a grounding technique.
• Remind yourself you are safe - the memory is in the past, you are in control now.
• Reduce the intensity - take breaks whenever needed.

Feeling Numb or Detached

• Be patient - emotional processing takes time, and numbness is a natural defense.
• Try gentle movement - stretch, wiggle your fingers, or stand up briefly.
• Use sensory grounding - hold something textured, a warm drink, or notice your surroundings.

Sudden Waves of Sadness or Grief

• Let the feelings flow - it’s okay to cry or have an emotional release.
• Remind yourself this is part of healing - emotions surfacing means your mind is working.
• Pause if needed - take a moment to breathe before continuing.

Unexpected Anger or Irritation

• Acknowledge the feeling - anger is a valid response to past experiences.
• Journal or speak it out loud - write down or say what’s coming up.
• Take a break to move - physical activity can help release frustration.

Feeling ‘Stuck’ or Confused

• Try a different focus - switch to another memory or part of the experience.
• Use curiosity - ask yourself, “What does this reaction remind me of?”
• Reground yourself - take a moment to come back to the present before continuing.

Use the ‘Safe Pause’ Feature

• Tap the ‘Safe Pause’ button in the app - it’s always visible during your session.
• Look for the red hand icon in the top right corner of the screen.
• This will guide you back to your Safe Place to help you feel calm and grounded.
• Afterwards, choose to continue or exit and try again another time.
• It’s perfectly okay to use this as often as you need - it’s there to support you.

Common Physical Reactions and How to Manage Them

Tension or Tightness in the Body

• Practice progressive relaxation - focus on releasing tension in different muscle groups.
• Shake it out - stand and gently shake your arms and legs to let go of tension.

Dizziness or Lightheadedness

• Slow down the process - reduce the speed of eye movements.
• Get comfortable - sit or lie down and focus on deep, steady breathing.

Feeling Hot or Cold

• Adjust your environment - add or remove layers to stay comfortable.
• Use grounding - hold a warm drink or something cool to help regulate.

What to Do After a Session if You’re Feeling Unsettled

• Engage in self-care - try gentle movement, a warm bath, or calming music.
• Journal or reflect - write down any thoughts or feelings that came up.
• Give yourself time - emotions can continue to process for hours or days.
• Use grounding techniques - return to the present through sensory awareness.