When someone comes to Frederick for a three-day EMDR intensive with me at Soulglow Wellness, I want them to know one thing: you don't need to make this week another thing to manage.
The work happens in the room, but the time around it matters, too. What you do between sessions can give you space to pause, move your body, and let yourself step away from the everyday demands that may have brought you here in the first place.
I specialize in EMDR intensives for maternal mental health and trauma, working with women navigating experiences like birth trauma, pregnancy anxiety, postpartum struggles, and earlier experiences that can resurface in motherhood. Sometimes, that means spending a few concentrated days giving attention to things you've been carrying for a long time.
Your intensive takes place over three consecutive days, Thursday through Saturday. I encourage you to leave some breathing room around those days rather than trying to squeeze in a full Frederick getaway.
I live and work in this community, and one of the things I love about my downtown office is how much is nearby. You can find a walking path, grab a coffee, enjoy a good meal, or book a massage without turning your entire day into an outing.
None of this is required. Some people will want to explore every spare moment, while others will want to head back to their accommodations and put on comfortable clothes. Both are completely okay. But if you're looking for a starting point, here are a few places I'd suggest.
Move your body outside
Sometimes, after a day of focused therapy, a little movement and fresh air are all you want. Other times, you might prefer to sit on a bench and watch the world go by. Frederick has a couple of lovely spots for either.
Carroll Creek Park is one of my favorite places to suggest for a gentle downtown walk. The brick pathways follow the creek through the historic district, with bridges, water features, and public art along the way. You can walk for a few minutes, find a spot to sit, or keep going if you feel like it.
Baker Park is another option if you want a little more green space. It's a beautiful community park with walking paths, open spaces, and Culler Lake.
I like these options because you don't have to commit to a strenuous hike or drive out of town to spend some time outside. You can decide how much movement feels good that day.
One thing I wouldn't do is pressure yourself to take a long walk or plan a big outdoor adventure immediately after a session. Keep it easy, see how you feel, and save a longer outing for Sunday if you have the time and energy.
And if your body is asking for a quiet afternoon indoors instead? Listen to that, too.
Rest and recover
If massage is something you enjoy, you might consider scheduling an appointment while you're in Frederick.
Crystal Visions Massage is a local provider offering massage and other bodywork services, including craniosacral therapy. If this sounds like something you'd enjoy, you can explore their offerings and see whether an appointment is available during your stay.
You can find their information through the Downtown Frederick Partnership directory.
The Body Lab is another local option to explore if you'd like to schedule a massage during your time in Frederick. If bodywork is something you enjoy, it could be a nice opportunity to set aside time for yourself between the focused work of your intensive and the everyday demands waiting back home. I recommend checking out their services and availability ahead of your visit to see what feels like the right fit for you. Find additional information here: The Body Lab.
I would consider booking bodywork on a day or at a time that feels manageable rather than automatically scheduling it immediately after an intensive session. Some people enjoy that kind of hands-on relaxation; others prefer quiet time alone. There's no need to add another appointment to your schedule if it doesn't appeal to you.
The same goes for other wellness activities. If you enjoy gentle stretching, a restorative yoga practice, or simply lying down with your feet up, those can be options, too.
The goal isn't to find the perfect recovery routine. It's to give yourself some room to notice what you need.
Find a cozy coffee shop
If you're someone who likes a slow morning with coffee or tea, downtown Frederick has plenty of options.
Frederick Coffee Co. & Café is a local favorite near Everedy Square and Shab Row. It's a good place to start if you'd like to grab a drink and something to eat before heading back to your accommodations.
Gravel & Grind is another downtown option for coffee and a casual breakfast offering gluten free menu items.
Both coffee locations have onsite parking.
You could take your coffee to go, find a bench along Carroll Creek, or sit for a little while with a book. You might even enjoy having a few minutes without anyone needing anything from you.
And if you're a mom who is used to being the one who remembers the snacks, plans the outings, and keeps everyone else on schedule, consider this your permission to let the morning be simple.
No elaborate plans. No pressure to be productive. Just coffee, a little breathing room, and whatever the day brings.
Eat well (and make it easy)
I always think it's worth figuring out a few meal options before traveling for an intensive. After a full day of therapy, you may not want to spend an hour deciding where to eat or navigating a complicated dinner plan.
Luckily, downtown Frederick has a wonderful mix of independent restaurants, cafés, and casual spots. Here are a few places to explore:
Pistarro's for pizza and Italian food when you're craving something familiar and comforting.
White Rabbit Gastropub for a casual meal with a varied menu.
Fire & Oak Culinary Tavern is a great option if you're looking for a relaxed sit-down meal with a modern twist, offering a welcoming spot to enjoy good food without having to venture far from Frederick.
Brewer's Alley for a relaxed sit-down meal in a historic downtown setting.
Check menus and current hours before you go, and don't feel like you need to make every meal a restaurant outing. Picking up takeout, bringing snacks, or having simple breakfast items where you're staying can make the week much easier.
If you want to explore Frederick's food scene, you absolutely can. But you don't need to turn every evening into an event.
Where to stay
My office is located at 10 N. Jefferson Street, Suite 203, Frederick, Maryland 21701, right in downtown Frederick.
When choosing where to stay, I would prioritize whatever makes your three days feel easiest. You might prefer being close to the office, having restaurants within walking distance, or having a little more space and privacy where you can settle in at the end of the day.
Downtown Frederick has several options worth exploring, including Visitation Hotel Frederick and 10 Clarke, a historic inn. You can also look at extended-stay hotels or private rentals if having a kitchenette or separate living space would make your stay more comfortable.
You can browse accommodations through the Downtown Frederick Partnership's visitor guide.
A few things I'd consider before booking:
How easy will it be to get to and from the office?
Will you have access to meals and snacks without much effort?
Would you prefer a quiet place to unwind on your own?
If you're traveling with a partner or support person, what would make the stay comfortable for both of you?
There isn't one right answer. Choose the option that fits your budget, preferences, and needs.
A few thoughts on planning your three days
Your intensive is often scheduled for Thursday through Saturday, with the first day virtual and the following two days in my downtown Frederick office.
I recommend keeping the rest of your schedule relatively open, especially if you're traveling from out of town.
Thursday: Set yourself up somewhere quiet for your virtual session. Have meals and snacks on hand, and leave the evening open.
Friday: After your in-person session, see how you feel. You might want a short walk, a simple dinner, or a quiet evening back at your accommodations.
Saturday: We'll complete the final day of your intensive together. If you're traveling home afterward, consider your plans carefully and leave enough flexibility that you aren't rushing straight from your session into a packed schedule.
If you have extra time in Frederick, Sunday could be a nice opportunity to enjoy a longer walk, explore a few shops, or have a leisurely breakfast before heading home.
Most importantly, you don't need to have a particular experience each day. We will talk about how you're doing throughout the intensive, and we'll consider your individual needs and support as we plan your treatment.
Frequently asked questions
What should I do between EMDR intensive sessions in Frederick?
Keep it simple. You might take a short walk along Carroll Creek, grab a coffee, enjoy a meal downtown, or return to your accommodations to rest. Let your energy and preferences guide you rather than trying to fit everything into your schedule.
Is massage a good idea during an EMDR intensive?
Massage or other bodywork may be a relaxing option if it's something you already enjoy. It isn't a required part of EMDR therapy, and it won't be the right fit for everyone. Consider how you're feeling, leave yourself flexibility, and choose what feels comfortable for you.
Where should I stay for a three-day EMDR intensive in Frederick, Maryland?
Look for accommodations that fit your budget and make it easy to access your sessions, meals, and downtime. Downtown hotels and historic inns can offer walkability, while extended-stay accommodations or private rentals may provide more space and the option to prepare simple meals.
Should I plan activities after my intensive sessions?
I wouldn't plan a packed itinerary. Your intensive takes place over three consecutive days, so I encourage you to leave space for rest and flexibility. A short walk or a quiet dinner may be plenty. You can always explore more if you feel up to it.
A final note
An EMDR intensive asks you to set aside dedicated time for yourself and the experiences you want to work through. The time outside our sessions doesn't have to be another project.
You don't have to make the most of every minute in Frederick. You don't have to fill every gap in your schedule. And you don't have to turn your time here into a perfectly planned wellness retreat.
Maybe you'll take a walk along the creek, schedule a massage, find a new favorite coffee shop, or spend an entire evening in your pajamas watching something familiar.
All of those are okay.
At Soulglow Wellness, I offer three-day EMDR intensives in Frederick, Maryland, with a focus on maternal mental health and trauma. If you're navigating birth trauma, pregnancy or postpartum challenges, or earlier experiences that are showing up in motherhood, an intensive may be an option worth exploring.
If you're curious whether this format might be a good fit for you, I offer a free 30-minute consultation where we can talk about your goals, what the process involves, and whether an intensive makes sense for your needs.
You can learn more about my EMDR intensives and reach out to start the conversation.
I'd love to help you make your time in Frederick feel a little easier.
