Getting ready for your EMDR Intensive is an important step in ensuring a smooth and effective experience. Below are some key preparation steps to help you feel physically, mentally, and emotionally ready for your session.

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Reflect on Your Goals

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Before your intensive, take some time to think about:

• What challenges or patterns are bringing you to EMDR?

• Specific memories, triggers, or negative beliefs you’d like to work on

• What you hope to gain from this experience

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Tip: If you journal, consider writing down thoughts, memories, or emotions that feel important. This will help bring clarity and focus to your session.

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Prioritize Rest & Self-Care

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Your brain will be doing deep healing work during the intensive, so it’s important to arrive feeling well-rested and nourished.

• Before Your Session:

• Get a full night’s sleep

• Avoid excessive caffeine or alcohol

• Stay hydrated and eat a balanced meal

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Practice Grounding Techniques

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EMDR involves processing emotions and memories, so it’s helpful to have self-soothing techniques in place beforehand.

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Some simple techniques to try:

• Deep breathing (Inhale for 4 seconds, hold for 4, exhale for 6)

• Mindfulness or meditation

• The 5-4-3-2-1 grounding exercise (naming things you see, hear, feel, smell, taste)

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Tip: If you already have calming practices you enjoy (like yoga, music, or gentle movement), continue them leading up to your session.

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Dress Comfortably

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Wear loose, comfortable clothing that allows you to feel at ease. You might experience body sensations during EMDR, so it’s best to dress in a way that supports relaxation.

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Tip: Bring layers, like a cozy sweater or scarf, in case the temperature fluctuates.

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Plan for a Low-Stress Day

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Since EMDR Intensives are emotionally and mentally engaging, you’ll want to minimize outside stressors as much as possible.

• Try not to schedule important meetings or big commitments right before or after

• Give yourself buffer time before your session to relax and center yourself

• If possible, arrange for a light, calming day afterward for reflection and integration

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Bring Essentials for Comfort

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Consider bringing:

• Water bottle (hydration helps with emotional processing)

• Light snacks (like a granola bar or fruit, if needed)

• A journal (to write down any reflections before or after)

• Anything comforting (a small object, essential oil, or grounding item)

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Trust the Process & Be Open to Change

 

EMDR works in unexpected and organic ways—your brain will process what it’s ready to, sometimes in ways you don’t anticipate.

• You don’t have to “force” yourself to remember things—your mind will guide the process

• Allow whatever thoughts, emotions, or sensations arise—there’s no right or wrong way to experience EMDR

• Know that this is a safe space, and you will always be in control

 

Reach Out if You Have Questions

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If you have any concerns before your intensive, don’t hesitate to ask! I’m here to support you and ensure you feel prepared, informed, and comfortable before your session.

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By taking these steps, you’re setting yourself up for a transformative and healing experience. Looking forward to working with you soon!