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What to expect in a EMDR-PEP session
Step-by-step overview to help you feel confident and prepared for your performance-focused session.
Understanding the Flow of a Session
- Starting with grounding (calming your mind and body to get in the zone)
- Setting a focus (choosing a performance-related memory, feeling, or challenge to work on)
- Engaging in bilateral stimulation (eye movements to help process and shift your mindset)
- Observing thoughts, feelings, and sensations (noticing them without judgment as they come and go)
- Noticing shifts (your emotions and perspectives may change, opening up new insights)
- Pausing when needed (remembering you can stop or take a break anytime)
- Ending with regulation (bringing yourself back to a calm, focused state before finishing)
Common Reactions During a Session
- Emotional shifts (feeling lighter, relieved, focused, or sometimes temporarily overwhelmed)
- Memories or thoughts surfacing (sometimes unexpected performance-related moments may come up)
- Physical sensations (tingling, warmth, tension release, or relaxation)
- Changes in perception (new insights, feeling differently about past performances or pressures)
- Temporary uncertainty (not always gaining immediate clarity, and that’s perfectly normal)
How to Handle Unexpected Challenges
- If emotions feel too intense (pause, take deep breaths, and use grounding techniques)
- If you feel numb or disconnected (gently bring your awareness back to your body)
- If tough memories arise (remind yourself you’re safe and in control right now)
- If you feel stuck (stay curious and allow the process to unfold naturally)
Wrapping Up and Post-Session Care
- Regrounding (return your focus to the present moment with body awareness)
- Journaling reflections (write down any thoughts or insights to track your progress)
- Engaging in a calming or energizing activity (like stretching, listening to music, or a light walk)
- Being kind to yourself (give yourself time to settle and appreciate your effort)