Everything You Need to Know Before Your Therapy Intensive
If you're considering a therapy intensive or have one scheduled, you might be feeling a mix of excitement and nerves. That is completely normal! While intensive therapy sessions can be incredibly transformative, they're also quite different from typical weekly 50-minute appointments. Whether you're working through the complications of relational trauma or dysfunctional relationships, exploring gender and identity, navigating neurodivergence, or processing the unique experiences that come with being highly sensitive or gifted, preparing thoughtfully for your intensive therapy session can make all the difference in ensuring you get the most out of your extended processing time!
Think of this as your gentle guide to getting ready—because when you feel prepared, you can relax into what matters most: your healing and growth.
Planning for your therapy intensive
What To Expect From a Therapy Intensive
A therapy intensive is like taking a deep dive rather than wading in slowly. Instead of spreading work across many weeks, you'll have several hours (typically 3-6 hours) in a single day, or across a few days, to focus intensively on your goals. This concentrated format allows us to build momentum, work through complex issues without the typical interruptions and stop-and-start of weekly sessions, and often achieving breakthroughs that might take months or years in traditional therapy. Yes, seriously!
For folks dealing with relational trauma, gender exploration, or the complexities of neurodivergence, this sustained focus can be particularly powerful. You won't need to spend time each week hashing through what happened that week or re-establishing where you left off—instead, we can stay in the chosen work and just go deeper.
The key difference? We're creating a safe container for extended exploration, processing, and healing. Being acutely prepared also helps you step into this space with confidence and get the most out of every minute.
Your Therapy Intensives Prep Checklist
Logistical Preparation
Before Your Session:
Clear your schedule completely for the day of your intensive and ideally the day after. This isn't just about the session itself—you'll want time to integrate everything, rest through that process, and recover.
Arrange childcare or pet care if needed. Interruptions can break the therapeutic momentum we're building.
Plan your meals ahead of time. We'll take breaks, but having nourishing snacks, beverages, and meals ready throughout means you won't have that as an additional distraction.
Set up your space if we're meeting virtually. Ensure privacy, good lighting, reliable internet, and a comfortable chair, with blanket, comfortable clothes, etc. Have tissues nearby.
Gather comfort items like a favorite stuffed animal or stress ball. These can be very grounding during intense moments.
What to Bring to Therapy:
A water bottle and any medications you take regularly
A notebook or journal in case you might want to write something down during or after sessions
Any relevant documents, photos, or items that relate to what we'll be working on
Phone and/or computer charger if we're meeting virtually
Emotional Preparation
Connect with Your Intentions: Take some time before your intensive to reflect on what you hope to accomplish. What patterns do you want to shift? What parts of your story need attention? What would feeling "lighter" or more integrated look like for you? What things might be in the way of that?
Practice Self-Compassion: Remind yourself that whatever comes up during our work together is welcome. For highly sensitive people and those with trauma histories, this is especially important—there's no "right" way to do this work. Yes, that’s right. Please read that again and again if needed! That is where we will be and its is ok if it gets messy. It is all part of the process.
Prepare for Emotional Intensity: Intensive sessions can bring up big feelings. That's often where the healing happens. Trust that feeling emotions fully, in a safe space, is part of the process of letting go and of returning to yourself in a different way.
Mental Preparation
Set Realistic Expectations: While intensives can be incredibly powerful, they're not magic. Think of your intensive as planting seeds that will continue growing long after our session ends.
Embrace the Process: Especially for neurodivergent folks, it can be helpful to remember that your brain might process information differently during an intensive format. Trust your unique way of moving through the work and share it with your therapist.
Consider Your Energy Patterns: If you know you're sharper in the morning or tend to get overwhelmed by afternoon, let me know. We can structure our time to work with your natural rhythms.
Post-Intensive Planning
Schedule Downtime: Plan for at least 24 hours of gentle self-care after your intensive. This might mean taking a bath, going for a walk, or simply resting. Be deliberate to have minimal cognitive tasks and responsibilities during this time.
Arrange Support: Let trusted friends or family know you'll be doing intensive work and might need extra support afterward. Having someone to text or call can be incredibly comforting.
Plan Integration Activities: Consider how you'll process what comes up. This might be journaling, creating art, moving your body, or scheduling a follow-up session.
Why This Preparation Matters
When you take time to prepare for your therapy intensive, you're not just organizing logistics—you're honoring the importance of this work and creating the conditions for real transformation. Preparation helps you feel grounded and empowered as you walk into our session, rather than scattered or overwhelmed. Plus you are also protecting your financial investment, knowing that you’re maximining the benefit of every dollar.
For those dealing with relational trauma, this sense of agency and control can be particularly healing. For neurodivergent individuals, having a clear structure and plan can reduce anxiety and help you focus on the therapeutic work rather than worrying about logistics.
Most importantly, thoughtful preparation signals to your nervous system that you're creating safety—and safety is where healing happens.
Ready to Explore If an Intensive Might Be Right For You? Schedule a Free Consultation Today
If you're curious about whether a therapy intensive might be a good fit for your unique needs and goals, you can click here to learn more. Every person's healing journey is different, and what works beautifully for one person might not be the right approach for another. During a free consultation, we can explore your specific situation, discuss what you're hoping to work on, and determine together whether an intensive format aligns with your goals and nervous system. There's no pressure—just an opportunity for you to get your questions answered and feel confident about your next steps. Let’s explore it together.
Remember, seeking support is an act of courage and self-compassion. You deserve care that honors all parts of who you are—your sensitivity, your neurodivergence, your identity, and your unique story. I'm here to support you in finding the path that feels most aligned for your healing journey. Reach out today, I can’t wait to hear from you.
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About the Author
Sara Walter Shihdanian (she/they) is a licensed therapist specializing in trauma and gender + transition, providing virtual psychotherapy in Washington and Oregon. Her extensive training and unique expertise allows her to support clients who are ready for accelerated and lasting change.