How to Prepare Emotionally for an EMDR Intensive

Deciding to do an EMDR intensive is a courageous step. As a therapist at EMDR Indiana, I want to empathize with the mix of hope and nerves you might be feeling right now. Preparing emotionally for this kind of deep, concentrated work means tending both to your inner system and your day-to-day practicalities. Here’s what I suggest, from a compassionate, professional standpoint.

1. Clarify Your Intentions and Goals

First, spend a little time reflecting on why you are choosing a three-hour intensive (or the three-session series). At EMDR Indiana, intensives are designed for accelerated healing — they let us “rewire the brain, process trauma effectively, and create lasting change.”

 Think about the specific memories, emotions, or parts of your life you want to address. What are your healing goals? Clarity around your intention will guide both you and your therapist in tailoring the session.

2. Build a Support Structure

EMDR intensives are powerful and emotionally demanding. Before your session, make sure you have a self-care plan for afterward: someone you can trust to call, a quiet place to rest, and activities that help you ground. We highlight here the importance of post-session support to help integrate what comes up.

Also, consider telling a close friend or loved one (without necessarily sharing all the details) that you’re doing deep therapeutic work. Emotional check-ins afterward can make a big difference.

3. Practice Grounding and Stabilization

In the days leading up to your intensive, begin or deepen simple grounding practices. These could be breathing exercises, mindfulness, brief self-IFS check-ins (if you already know your parts), or body-based techniques like gentle yoga, walking, or stretching.
This prepares your system to regulate more easily during and after intense reprocessing. Because EMDR Indiana’s approach is IFS-informed, our work often touches on parts of you that feel wounded, protective, or vulnerable.

 By strengthening your inner “Self” (in IFS language), you're more likely to stay grounded when emotions run high.

4. Manage Practical Logistics

Practical preparation matters just as much as emotional readiness. Here are a few things to do:

• Complete any required paperwork before your session. EMDR Indiana asks that intake documents be submitted about 48 hours in advance so your therapist is fully prepared.
  
  

• Dress comfortably — bring layers, a sweater, and a water bottle. These comfort items help you stay present.
  
  

• Plan for transportation or rest after the session. You may not feel emotionally or physically ready to jump into errands immediately afterward.
  
  

• Arrange your schedule so you have some downtime after the intensive: no big meetings, long drives, or emotionally demanding tasks that evening.
  
  

5. Prepare to Meet Your Parts

Because EMDR Indiana uses IFS-informed EMDR, part of what you’ll be doing is connecting with internal “parts” — the different sub-personalities or voices inside you.

You may find it helpful to journal in advance: ask your parts what they are worried about, what they hope for, or how they want to be seen in therapy. This gentle pre-work helps your Self lead more confidently during the intensive and guides your therapist in pacing the session.

6. Cultivate a Mindful, Compassionate Mindset

Entering an intensive with compassion for yourself is crucial. Remind yourself: this is a healing journey — it may be intense, but you’re doing this because you deserve relief, integration, and transformation.

It’s okay to feel fear, uncertainty, or even doubt. Those emotions often stem from important things shifting. Trust that your therapist at EMDR Indiana will support you every step of the way.

Why This Preparation Matters

When you come into the intensive emotionally and practically grounded, you give yourself the best chance to access real breakthroughs. At EMDR Indiana, our immersive format — with extended, three-hour sessions or a series of three — offers a unique opportunity for deep healing and lasting change.

 By preparing well, you’re not just showing up. You’re actively creating a safe container for transformation.

Ready to Take the Next Step?

If you’re feeling ready — or maybe a little nervous — you’re not alone. I invite you to reach out for a free consultation and talk through whether an EMDR intensive is right for you. Visit our EMDR Intensives page to learn more and schedule now.

At EMDR Indiana, I’m here to help you heal deeply, reshape your story, and move forward with courage.