Feeling Bad After a Therapy Session? Here’s Why That Happens
You finally gather the courage to start trauma therapy or EMDR.
The session seems to go well — you feel emotional, maybe even relieved.
But then, a day or two later, it hits: anxiety, exhaustion, irritability, or sadness that feels heavier than before.
You might even wonder, “Did therapy make me worse?”
If that sounds familiar, you’re not alone — and it doesn’t mean something went wrong.
Your Nervous System Is Still Processing
Therapy, especially trauma-focused work, doesn’t end when the session does.
When we open up painful memories or emotions, the nervous system keeps working afterward — much like how muscles ache the day after a workout.
Sometimes that processing feels uncomfortable before things settle.
You may notice:
Feeling more emotional or sensitive
A sense of fatigue or brain fog
A wave of anxiety or irritability
Vivid dreams or restlessness
These are not setbacks; they’re signs that your body and brain are integrating what surfaced in therapy.
The “Parts” That Start Talking
Many people notice an unexpected inner conflict after deep work.
One part of you feels tender, open, or young — the side that finally felt seen in therapy.
Another part suddenly says, “I don’t want to go there again.” or “I don’t have time for this; I need to hold it together.”
This is completely normal.
In trauma, our mind develops different “parts” to help us survive:
A younger part that holds the original pain and fear
A protector part that manages daily life and keeps things functioning
When the younger part’s feelings come up, the protector may feel threatened.
They worked hard to keep you safe and functioning — they do not want anything that feels like chaos.
That’s why you might feel angry at, or disconnected from, your vulnerable side.
It’s not rejection; it’s protection.
Why Feeling Worse Can Mean You’re Healing
Think of your nervous system like a snow globe.
Therapy shakes things up — all the pieces that have been settled at the bottom start swirling.
It looks messy for a while, but that movement is part of the process.
Once everything settles again, it does so in a clearer pattern.
What’s most important is pacing.
Healing doesn’t mean diving in all at once.
Sometimes the healthiest thing you can do is pause, rest, and let your system recover before the next step.
How to Care for Yourself After Intense Sessions
After deep work, your system needs space to integrate and settle.
Gentle self-care helps that process.
Try to build in some of the following supports where you can:
Rest more than usual. Fatigue is your body’s way of integrating.
Ground yourself in the present. Simple routines, time outdoors, music, or movement help.
Notice self-talk. “I’m processing, not regressing” is a good reminder.
Go gently with inner work. If you don’t want to connect with your younger self right now, that’s okay. Let that part rest until you feel ready.
Reach out if needed. If distress stays high or interferes with daily life, contact your therapist, GP, or a trusted helpline. Support is there for you.
If You’re Busy: Practical Ways to Care for Yourself After an Intense Session
Not everyone has the luxury of a quiet weekend to rest and recover after therapy.
If you have work, family, or caregiving responsibilities, try weaving recovery into your normal day in small, intentional ways.
Here are some strategies that can make a real difference, even when time is short:
1. Ground on the go.
Use micro-pauses. When you wash your hands, wait at a red light, or stand in a queue, take three slow breaths and feel your feet on the floor. Tiny moments of grounding add up.
2. Schedule five-minute resets.
Set a reminder on your phone—morning, midday, evening—to stretch, sip water, or step outside. These brief resets tell your nervous system that you’re safe now.
3. Lower your expectations temporarily.
After deep emotional work, productivity may dip. Prioritise essentials and let non-urgent tasks slide for a few days. Healing counts as progress too.
4. Pair connection with routine.
If you’re parenting or caring for others, use shared moments—like walking to school, cooking, or bedtime stories—to reconnect gently without extra effort.
5. Stay hydrated and eat steadily.
Blood-sugar dips mimic anxiety. Keep simple snacks and water nearby, especially the day after therapy.
6. Use grounding cues.
Keep a small, comforting object in your pocket—a smooth stone, ring, or bracelet. Touching it can help bring you back to the present when you feel scattered.
7. Plan one soothing activity per day.
It could be a short walk, music on your commute, or sitting quietly before bed. Consistency matters more than duration.
8. Communicate your needs.
If possible, tell loved ones, “I might be a bit quieter today—I just need some time to settle after therapy.” Most people understand more than we expect.
Healing Is Not a Straight Line
You can’t rush integration — and you don’t have to.
Sometimes your protective parts simply need a break.
Honour that pause.
Healing happens in layers: opening, resting, integrating, and then moving forward again.
If you feel low or conflicted after therapy, remember this:
Your system isn’t broken.
It’s adjusting.
You’re learning how to let the different parts of you — the strong, the scared, and everything in between — work together, one step at a time.
