If you are experiencing an increase in panic attacks after starting Eye Movement Desensitization and Reprocessing (EMDR) therapy, it's essential to discuss this with your EMDR therapist immediately. They will have a better understanding of your specific situation and can make adjustments to the therapy if needed.
However, here are some general tips that may help you cope with panic attacks while undergoing EMDR therapy:
Communicate with Your Therapist: Share your experiences and concerns with your EMDR therapist openly. They can provide support, guidance, and insights into why you might be experiencing an increase in panic attacks and how to manage them effectively.
Grounding Techniques: Practice grounding techniques during and after a panic attack. Grounding exercises can help bring you back to the present moment and reduce feelings of dissociation or overwhelm.
Breathing Exercises: Focusing on deep, slow breathing can help regulate your breath and calm your nervous system during and after a panic attack. Consider practicing diaphragmatic breathing or other relaxation breathing techniques.
Progressive Muscle Relaxation: Learn and practice progressive muscle relaxation, a technique where you tense and release different muscle groups to promote relaxation and reduce tension.
Mindfulness Meditation: Engage in mindfulness meditation regularly to increase awareness of your thoughts and feelings without judgment. Mindfulness can help you respond more skillfully to anxiety and panic symptoms.
Self-Compassion: Be gentle with yourself during this process. Remind yourself that it's okay to experience anxiety as you work through the EMDR therapy. Self-compassion can help alleviate additional stress and self-judgment.
Review Coping Strategies: Review any coping strategies you learned before starting EMDR therapy and continue to use them as needed.
Take Breaks: If you feel overwhelmed during the day, take breaks and engage in self-care activities that help you relax and decompress.
Address Sleep Issues: If panic attacks are occurring at night, ensure you have a conducive sleep environment and establish a bedtime routine to promote better sleep.
Seek Support: Lean on your support system, such as friends or family, during this time. If needed, consider joining a support group or seeking additional professional support from a mental health counselor.
It's crucial to remember that EMDR therapy may bring up intense emotions and reactions as it processes traumatic memories. However, if the increase in panic attacks becomes overwhelming or unmanageable, it's important to seek immediate help from your therapist or a mental health professional to assess and address the situation appropriately. They can help you navigate through the challenges and ensure you are getting the support you need.