CereFit Support

How to relax after an EMDR-PEP session

Calming techniques for athletes after an EMDR-PEP session

Why Soothing After a Session Matters

• EMDR-PEP can bring up strong emotions related to performance pressure and mental blocks — taking time to recover supports mental clarity.
• Your brain is resetting how you respond to challenges — calming down helps lock in those positive changes.
• Self-soothing builds emotional resilience — a key trait for staying focused and confident under pressure.

What You Might Experience Right After a Session

• Emotional release — feeling relief, frustration, or even unexpected emotions like sadness or lightness.
• Physical sensations — muscle tension, heaviness, or feeling physically drained.
• Mental fog — a temporary sense of being “out of it” as your mind processes the work.
• Heightened feelings — leftover stress, motivation, or renewed energy might surface.

Quick Recovery Tips Post-Session

Give Yourself Permission to Recharge

• Take a break — sit back, relax, or lie down to let your nervous system settle.
• Hold off on high-stakes tasks — allow your mind to adjust before jumping back into training or competition.
• Hydrate and refuel — water, herbal tea, or a light snack helps your body bounce back.

Use Grounding to Stay Present

• Focus on your senses — notice what you see, hear, feel, or smell right now to anchor yourself.
• Breathe deeply — slow, controlled breaths calm your nervous system and clear your mind.
• Hold a grounding object — something with a solid or soothing texture, like a stress ball or smooth stone.

Reflect Without Overthinking

• Jot down quick notes — write any key thoughts or feelings that stand out without analyzing too deeply.
• Let insights come naturally — don’t force understanding; your mind will integrate progress over time.
• Recognize your effort — remind yourself this work is part of strengthening your mental game.

Practice Self-Kindness

• Be patient — mental shifts take time and it’s normal to feel vulnerable or unsettled afterward.
• Use supportive phrases — “I’m building strength,” “I’m focused and ready,” or “It’s okay to feel this way.”
• Avoid self-criticism — performance growth includes emotional ups and downs.

Post-Session Recovery Activities

Engage in Calming Movement

• Light stretches, yoga, or an easy walk — helps release tension and reconnect body and mind.
• Creative expression — if you like, draw, write, or listen to music to channel your feelings.

Use Warm Water for Relaxation

• A warm shower or bath can ease muscle tightness and promote calm focus.
• Consider calming scents — lavender or chamomile add a soothing touch.

Connect with Nature

• Spend time outside — fresh air and natural surroundings support grounding and mental reset.
• Be mindful of the environment — take in colors, sounds, and textures to boost presence.

Managing Overwhelm After EMDR-PEP

• Don’t rush to process everything — allow your mind to integrate at its own pace.
• Take breaks if emotions spike — step back and return when you feel steadier.
• Set clear boundaries — communicate your need for downtime and avoid social stressors right after sessions.
• Reach out if needed — a coach, teammate, or professional support can help if things feel intense.

The Day After Your Session

• Ease back into routine — reflect on your progress without pressure to solve everything immediately.
• Track mood and energy — notice how you feel over 24-48 hours to spot shifts or needs.
• Prioritize self-care — avoid overloading yourself and focus on restorative activities.

Long-Term Recovery and Growth

• Develop a consistent post-session routine — build in calming and recovery practices to support ongoing mental resilience.
• Stay committed to sessions — regular work helps strengthen performance mindset and emotional control.
• Seek extra support if needed — coaches or therapists can help if you encounter persistent challenges.