How to Prepare for an EMDR Intensive
By Dr Claire Plumbly, Clinical Psychologist and EMDR Consultant, Plum Psychology
Whether you're considering an EMDR intensive or already have one booked in, if you're starting to wonder what kind of preparations you would need to do then this post is for you.
The good news is that there's several things you can do to set yourself up well for an EMDR intensive, and the simple fact that you're already reading this blog post to plan ahead is a really good sign. As an EMDR Consultant who has carried out EMDR intensives since 2021, I find that those who spend a little time planning their time around an EMDR intensive really set up a solid therapeutic environment for themselves, which strengthens the whole experience. Here are the things I suggest to the people I work with before we carry out an EMDR intensive.
First, back to basics with what an EMDR intensive is
EMDR (Eye Movement Desensitisation and Reprocessing) is a well-established therapy for reducing trauma symptoms in PTSD. It helps your brain to process difficult memories so they lose their emotional charge and feel more like something that happened in the past, rather than something that keeps intruding on the present, in the form of intrusive thoughts, anxiety or negative self-beliefs.
An EMDR intensive takes regular EMDR therapy and delivers it in a condensed format: this is typically longer sessions over a few days or a week, rather than one hour a week over many months. Several of our psychologists at Plum Psychology offer this, and the evidence for it is growing. People often find it easier to complete the full treatment this way, and they value having time set aside from everyday life to go deeper and really focus on themselves.
The intensive follows assessment sessions (which are carried out on the weeks leading up to this). Because the time during the EMDR is usually focused on the trauma-processing segment of EMDR, a little preparation can go a long way in getting the most out of this.
1. Get clear on your hopes and goals
It helps to have a sense of what you'd like to focus on during this treatment.
For some people this is quite clear-cut. If you've experienced a single traumatic event, you might know exactly what you want to work on: overcoming the symptoms connected to that one experience.
For others it might be less clear exactly the focus of the intensive to begin with - sometimes therapy clients come for an EMDR intensive aware that there are several issues weighing on them, or a stuck pattern they'd like help with shifting, but feeling unsure where to start. That's okay too, and working this out is something your therapist will help you with. If this is you, consider instead what outcomes you are working towards instead - examples include a reduction in upsetting thoughts or feelings; shifting a specific way of relating to others or improving your feelings towards yourself.
At Plum Psychology we have a workbook that supports these early sessions to work out the main target for the intensive together. You can complete it in your own time, and then you and your therapist work out, even if there's a lot going on, which part you'll focus on during the intensive itself.
Anything that helps you narrow things down can be useful to try as well:
journaling about what's been coming up for you can help to get clarity
noting the situations or memories that feel most upsetting, triggering or bothersome
thinking about what woud be different in your daily life if things felt better
If your intensive is booked and you still don't feel clear, that's a great thing to raise with your therapist. Simply asking "Where do you think we should start?" can give you some welcome clarity as you move from the assessment into treatment.
2. Practise your calming and grounding tools
Before trauma processing begins, you and your therapist will usually spend some time on stabilisation. That means building up tools that help you feel steadier and bring you back into the present moment, even if you start to feel a bit zoned out or disconnected.
These might include:
Breathing skills to help settle your body and communicate safety to your nervous system
Grounding skills that use your senses to anchor you in the here and now, a handy tool if you tend to zone out
Calming visualisations, such as imagining a calm or peaceful place or supportive person from your life
If you've already covered some of these in therapy sessions then do practise them regularly in the run-up to your intensive. The more familiar they feel, the easier they'll be to reach for when things feel intense, and your therapist may start using them in new and more strategic ways during trauma processing.
If you haven't had any sessions yet to start learning these, you might still have some useful calming skills you can draw upon. Many people have come across mindfulness or breathing apps, or practices from yoga or Pilates at some point. Revisiting those now can be a really helpful start.
And if your therapist has suggested any other between-session tasks, try to make time for them. It's easy to think of the intensive block as "the real therapy", but the preparation is part of the therapy too. It's what helps the work you do together really stick in the longer term.
3. Clear the time and space
An intensive works best when you can step away from the usual demands of life. As far as you can, try to:
hand over responsibilities to people who can hold the fort for you so you don't have to carry the mental load for others during the block of intensive sessions
avoid booking work meetings or clashing with deadlines during the intensive - you don't want divided attention of other important issues during this time
steer clear of booking the intensive during any periods that that are already full on, examples include moving home or starting a new job, a kitchen renovation or your children starting a new term
Look ahead at the coming weeks and months and choose dates that let you step back without it feeling like a big ask of those around you, or stressful for you. Having fewer competing demands gives you more room to focus on your therapy goals.
4. Think about your creature comforts
Feeling physically comfortable can make a real difference to how safe you feel in the session which impacts on the ability to go with the process.
Think about things that help you feel cosy or soothed. A favourite blanket, warm socks, a fidget toy or a special comfort item can all be welcome. I've had people arrive with comfy trousers so they can curl their legs up, and I keep some fluffy blankets in my room too. If you're attending in person, ask your therapist what they already have and talk through anything you'd like to bring.
You might also plan comfort for the time around your sessions: a calming playlist for afterwards, or some favourite food. Your therapist will be happy to have this conversation with you.
5. If your EMDR intensive is online, set up your space in advance
Virtual intensives can work really well, but they need a little extra planning your end. Have a chat with your therapist about the practicalities, and think about creating a therapeutic space at home. Here are the key considerations:
Privacy: choose somewhere confidential where you won't worry about being overheard or interrupted.
Interruptions: think about the doorbell, other people in the house, or things like the washing machine cycle (if you're planning to carry the sessions out in the kitchen)
Pets: they can be lovely to have nearby afterwards, but during processing they can be a distraction, so plan where they'll be.
Comfort: you may be on a call for several hours, so think about which seat will give you the most comfortable posture. A soft chair with a small table nearby can help.
Supplies: keep water, snacks, tissues and your comfort items within reach.
Tech: talk to your therapist about how the bilateral stimulation (the side-to-side movement used in EMDR) will be delivered. If it's a dot moving across the screen, a phone may be too small for your sessions, so you are likely to need a laptop. And check your internet connection ahead of the day - ask any other house members not to download large games or data files during your call if this is likely to impact your WIFI.
6. Plan for afterwards
After an EMDR session, feelings, thoughts and sensations may have been stirred up and need some space to settle. So think in advance about what will help you integrate the material coming up. Gentle exercise can be really supportive, as can journaling or other creative pursuits like art, dance, poetry and crafts. Having these ready means you won't be scrabbling around for them when you're already feeling tired after an intense session.
And speaking of tired: intensives can be physically quite exhausting. Make sure you've got a freshly made bed ready for a good rest or an early night. Sleep is part of the healing process too, it's thought to be a time when we naturally process events. You may be asked to complete a dream log as part of your treatment for this reason.
An important final note
You don't need to get all of this perfect. Preparing for an EMDR intensive is something you do with your therapist, not on your own, and they'll guide you through each step. The tips in this article are just designed to help you feel more prepared and settled if you choose to use them.
Thinking about an EMDR intensive?
If you're wondering whether an EMDR intensive could be right for you, or you'd simply like to know more, our team of trauma-trained clinical and counselling psychologists would be glad to talk it through. There's no pressure.
This article is general information and isn't a substitute for professional support. If you're in crisis or worried about your safety, please contact your GP, NHS 111, Samaritans (116 123, free, any time) or 999 in an emergency.
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