Your Guide to EMDR & Brainspotting Intensives in Pensacola: How to Prepare Before Your Session
You’ve Decided to Do an Intensive — Now What?
Choosing to book an EMDR or Brainspotting intensive is no small thing. It means you’re ready to carve out focused, dedicated time for your healing, without the months (or years) of waiting for weekly therapy to add up.
If you’ve never done an intensive before, you might be wondering:
What exactly happens before an EMDR/Brainspotting intensive?
How do I prepare for EMDR/Brainspotting therapy?
Do I need to do anything special before my session?
What should I bring? What do I wear?
I work with adults from Pensacola, across Florida, and in Alabama who are ready to take a more efficient approach to healing from trauma, anxiety, or long-standing patterns that just won’t budge. Over the years, I’ve learned that the more prepared you are before an intensive, the more comfortable and confident you’ll feel walking in. Booking this appointment is a huge deal! And you deserve to feel confident in your decision and have special insight into what it will look like to ease any nerves.
In this guide, I’ll walk you step-by-step through what to expect before your EMDR or Brainspotting intensive, from your initial consultation all the way to what to pack for the day.
First Things First: What is an EMDR or Brainspotting Intensive?
Before we dive into prep, let’s make sure we’re on the same page.
An EMDR intensive is a concentrated block of therapy time — anywhere from a half day to multiple days — designed to help you make faster, deeper progress than you might in traditional weekly therapy. Instead of starting, stopping, and restarting your process each week, or focusing on coping skills, we can stay in the work for longer stretches, giving your brain the space to make meaningful connections and process experiences more fully.
A Brainspotting intensive uses a similar format but a different technique. Brainspotting helps you access unprocessed trauma stored deep in the brain by identifying and processing “brainspots” in your visual field.
These methods are powerful on their own and even more so when you have hours (or days) to focus without interruption.
Choosing Between a 1-Day, 2-Day, or 3-Day Intensive
Not sure which length is right for you? Here’s a quick breakdown:
1-Day Intensive (90 minute intake + 6 hours) → Ideal for working on a recent event, a single trauma target, or as a “tune-up” for clients who have already done therapy.
2-Day Intensive (90 minute intake + 9 hours) → Perfect for deeper work on a handful of related targets without feeling rushed.
3-Day Intensive (90 minute intake + 12 hours) → The most comprehensive option for complex trauma, multiple layers of work, or when you want to make the biggest shift in the shortest time. Great for childhood trauma or trauma spanning over an extended period of time.
If you’re unsure, I can help you decide during your free 15 minute consultation.
Your Pre-Intensive Consultation & Intake
Every intensive begins with a 90-minute intake session, which we’ll schedule before your intensive date. This is where we:
Talk about your goals and what you’re hoping to address.
Review your history (only the details you’re comfortable sharing — no need to re-live every moment).
Identify potential targets for EMDR and/or Brainspotting. My goal is for you and I both to have a very strong idea of what we will be targeting in the intensive session so when you come in, we know exactly where to start and can really use our time effectively
Create a plan for the day(s) that feels safe and supportive for you.
This is also when we talk about resourcing, or tools and strategies we’ll use during your intensive to keep you grounded.
Pro tip: Many clients tell me this intake already helps them feel calmer, because they know exactly what’s going to happen and we’ve already built some trust. I tell clients that while I’ll be asking questions to get a clear idea of their goals, they can and should ask me questions as well! I want you to feel as comfortable and sure of the process as you can!
Emotional & Mental Preparation
It’s completely normal to feel a little nervous before your intensive; Most people do! You’re about to dive into some deep work, and that can feel big (and kind of scary), even if you know it’s needed.
Here are a few ways to prepare emotionally:
Give yourself permission to prioritize this time.
Block off the day of your intensive and, if possible, the day after. Give yourself space to relax and use the coping skills we will learn.
Reduce unnecessary stress leading up to your session.
Avoid overbooking your schedule or adding big commitments right before.
Start noticing what’s coming up.
Pay attention to triggers, dreams, or memories in the days before your session. These can help us identify where to focus. You’ll get a workbook designed to go with the intensives at your intake and there will be a dream log and symptom tracker included in it!
Practical Prep: What to Bring to Your Intensive
Your comfort matters. Bring anything that will help you feel settled and supported:
Clothing: Comfortable, non-restrictive layers. You could wear your pj’s if you wanted! No judgement here, I want you as comfy as possible and not focused on those stiff jeans while you’re trying to do the work.
Snacks & Drinks: We’ll take breaks, but it helps to have water and easy snacks nearby. I keep some snacks in office and we will discuss diet restrictions and food allergies so I can better prepare but feel free to bring anything you want! I have a fridge and microwave in-office for your convenience.
Comfort Items: Blanket, cozy socks, stress ball, journal, whatever makes you feel more comfortable, at ease and safe. I have fidget toys, pillows and blankets available to you as well.
Any Medication You May Need: Keep your normal routine.
Pro tip: Many of my out-of-town clients make a little self-care kit- snacks, tea, essential oils - so they can keep supporting themselves after they leave the office.
For Out-of-Town Clients
I regularly see clients who travel from across Florida and Alabama and even other states for intensives. If that’s you, here’s what I recommend:
Stay nearby → My office is conveniently located in the center of Pensacola, near the mall & airport. This means that there are a ton of hotel options within a few miles of my office. I’m happy to provide a list upon request.
Give yourself buffer time → Arrive the day before and leave the day after if possible. Treat this like a retreat or a self-care vacation! I know this isn’t an option for everyone, but if it is, let’s work together to make it happen!
Plan light activities → Enjoy the beach, a quiet coffee shop, or gentle walks — nothing too overstimulating. I have plenty of recommendations for you!
Setting Expectations
Before your intensive, it’s important to know:
You’re in control. You can pause, slow down, or take breaks anytime. This is YOUR space.
You don’t have to “spill everything” at once. We’ll go at a pace that feels right for you.
Big changes can happen — but so can subtle ones. Some shifts are immediate, others unfold over time. I’ll check in a few weeks after our intensive to see how things have been since finishing our work.
Common Client Questions Before an Intensive
“Will I be exhausted?”
Possibly. Many people feel physically tired but emotionally lighter afterward.
“What if I cry the whole time?”
That’s okay. Your emotions are welcome here and chances are, they need and are ready to come out.
“Do I need to tell you every detail?”
No — EMDR and Brainspotting work without you having to describe every moment out loud, this helps protect your nervous system as much as possible during the process. You are welcome to share as much or as little as you want.
Final Prep Checklist
✅ Booked your intake
✅ Cleared your schedule for the day
✅ Packed comfort items and snacks
✅ Arranged travel or accommodations if needed
✅ Reminded yourself: You are safe, you are in control, and you are ready for this
Ready for the Next Step?
Curious about doing an intensive but have more questions? That’s what I’m here for! I offer free phone consultations so that we can talk more about your specific goals, which package may be the best for you, or any other questions you may have. I can’t wait to hear from you!
