Your Guide to EMDR & Brainspotting Intensives in Pensacola: What to Expect During Your 1, 2, or 3-Day Intensive
You’ve Done the Prep — Now Let’s Talk About the Day Itself
You’ve had your consultation, completed your intake, and maybe even packed your snacks and comfort items. But there’s still that lingering question:
What actually happens during an EMDR or Brainspotting intensive?
If you’re picturing a long, exhausting therapy marathon where we talk nonstop for hours… let me put your mind at ease. Intensives are designed to be structured yet flexible, deep yet safe. This is focused time dedicated entirely to your healing and we pace it in a way that supports your nervous system, not overwhelms it.
Whether you’ve chosen a 1-day, 2-day, or 3-day intensive at Hello Calm in Pensacola (or virtually in Florida or Alabama), here’s exactly what you can expect from start to finish.
Starting the Day: Arrival and Orientation
When you arrive, we won’t jump straight into trauma processing. Instead, we:
Review your goals for the day(s).
Check in about how you’re feeling physically and emotionally.
Go over the plan and answer any last-minute questions.
Do a short grounding exercise so you feel centered before we begin.
Many clients say this initial hour is a relief; You realize you’re not “on the clock” in the way you might feel in a 50-minute session. We have time to breathe.
I also like to have my clients fill out a “comfort form” that asks questions like what scents you like/don’t like in the room, what items I could provide to make you more comfortable (blankets, white noise, pillows, etc.) and what snacks or beverages you may want when you walk in. Many of my clients love having a warm, calming tea ready for them when they walk in and I love getting the room set up to meet your needs!
Explaining the Process (Without Overwhelm)
Before we start, I’ll briefly explain how EMDR or Brainspotting works:
EMDR → Uses bilateral stimulation (eye movements, tapping, or tones) to help your brain process stuck memories and reduce their emotional charge.
Brainspotting → Uses points in your visual field to access and process stored trauma in the deeper brain.
No long lectures to overwhelm you, just enough so you understand what’s happening and feel in control.
The Flow of a 1-Day Intensive
A 1-day intensive is typically 6 hours of therapy (plus breaks) and is structured like this:
Morning Grounding & Resourcing → 30–60 minutes.
First Processing Block → 90–120 minutes of EMDR or Brainspotting focused on one specific target or event.
Break → Hydration, snacks, movement.
Second Processing Block → Continue working with the same target or address a related memory.
Integration & Closing → We make sure you feel grounded before you leave, and discuss next steps.
Ideal for:
A single recent trauma or event.
A “booster” session if you’ve already done therapy.
The Flow of a 2-Day Intensive
A 2-day intensive gives us 9 hours of therapy time (usually split into 4.5 hours each day). This allows:
More Pacing → We can go slower and include more resourcing in between processing.
Multiple Targets → We can address 2-3 related memories in depth.
Overnight Integration → Many clients notice insights or emotional shifts overnight that inform the next day’s work.
Day 1 might focus heavily on resourcing and starting processing, while Day 2 often dives deeper and then moves toward closure.
The Flow of a 3-Day Intensive
The 3-day format offers 12 hours of therapy and is best for:
Complex or layered trauma histories.
Clients traveling from further away who want to maximize their time.
Those wanting major momentum in a short timeframe.
The pacing here is spacious. We might spend significant time on body-based grounding work, multiple processing blocks, and integration activities each day. You’ll have time to rest between days, which is essential for your nervous system to consolidate the work.
Breaks, Movement, and Comfort
Intensives are not about “powering through” discomfort. We build in short breaks for:
Bathroom trips
Stretching or walking
Hydration and snacks
Gentle grounding exercises
I often check in with, “How’s your body feeling right now?” This helps you stay connected to your needs during the process.
How EMDR and Brainspotting Might Feel
Clients often ask: “What will I feel during the session?”
There’s no one-size-fits-all answer, but common experiences include:
Emotional release → Crying, laughter, or sighs.
Body sensations → Tingling, warmth, or shifts in muscle tension.
Memories surfacing → Sometimes related, sometimes unexpected.
Lightness afterward → Many describe feeling “lighter” even if tired.
All of this is normal. Your brain is doing deep work, and we keep the process safe by checking in often.
Ending the Day: Closing and Grounding
Before you leave each day, we:
Make sure you feel stable and present.
Use grounding techniques if needed.
Review insights or changes you’ve noticed.
Give you practical tips for the evening (especially if you’re coming back the next day).
You’ll leave with a clear understanding of what we worked on and what to expect afterward.
Common Questions About the Day(s)
“Will it be too much for me?”
We go at your pace and can stop anytime so we will never push it until it is “too much” for you. The goal isn’t to “flood” you or overwhelm your system!
“Do I have to talk about every detail of my trauma?”
No — both EMDR and Brainspotting can work with minimal verbal detail.
“Can I eat lunch?”
Absolutely! We schedule breaks so you can nourish yourself throughout.
Tips for Getting the Most from Your Intensive
Stay hydrated and nourished. Bring snacks and water.
Dress for comfort. Layers work best in case the room temperature shifts. Loose fitting clothes are ideal so you aren’t thinking about that uncomfy waistband from those stiff jeans.
Be honest about your needs. Tell me if you need a pause. It won’t “mess up” your processing, we can start and stop as need.
Block off downtime afterward. Especially important for multi-day intensives. You just did a marathon, give yourself a chance to relax.
If You’re Traveling for Your Intensive
If you’re coming from outside Pensacola or another part of Florida/Alabama:
Stay close to the office for easy arrival. I can provide info on hotels near by. My office is conveniently located next to the airport and shopping mall so there are plenty of places to stay within a few miles of my office.
Enjoy light activities like a beach walk or quiet dinner after your session.
Avoid overstimulation (loud concerts, big parties) during your intensive days.
Ready to See What Happens After?
You now know exactly what to expect during your EMDR or Brainspotting intensive — whether it’s a 1-day, 2-day, or 3-day format. The next step? Understanding how your body and mind may respond in the hours, days, and weeks after.
If you have any questions, please reach out! I’m here to answer any and all questions that you can think of to make this experience as smooth and helpful as possible.
Ready to move forward and heal from your trauma faster? Set up a free 15 minute consult call to go over the next steps!
