Creating Your Safe Space for EMDR: What It Really Means and How to Build Yours
Creating Your Safe Space for EMDR: What It Really Means and How to Build Yours
If you're thinking about trying EMDR therapy, you might have heard the term “safe space” thrown around. But what does that actually mean in the context of your healing journey? Let’s break it down in a way that’s easy to understand and, most importantly, relatable.
What Exactly Is a “Safe Space” in EMDR?
When we talk about a “safe space” in EMDR, we’re not referring to a specific place or memory from your past. It’s more about creating a mental or emotional space that you can access whenever you need it. It’s your anchor—your place of security—when things get tough in therapy.
The goal is to find something within yourself that helps you feel grounded and supported while you’re doing the deep healing work. This is not about “going back” to a perfect memory or ideal place—it’s about creating a feeling of safety within your own mind, something you can access to stay present when the work gets intense.
Why Does a Safe Space Matter in EMDR?
In EMDR, we dive into some heavy emotions and memories. It’s powerful work, but it can also be emotionally overwhelming. That’s where your safe space comes in—it’s your emotional toolkit that helps you stay grounded during difficult moments.
The idea is simple: if you have a safe space to go to when things feel overwhelming, you can stay in control of your healing process. You don’t have to worry about getting “stuck” in difficult emotions. Instead, you can check in with your safe space, take a breather, and then continue moving forward.
What If “Safe” Doesn’t Feel Possible Right Now?
If the idea of feeling “safe” seems out of reach, that’s okay. It’s perfectly normal, especially if you’ve experienced trauma or have anxiety. Remember, creating a safe space doesn’t mean you have to feel 100% perfect or calm. Sometimes, you can create a “calm place” or a “happy place” instead.
Maybe there’s a moment in your life that made you feel peaceful, or a spot in nature that helps you unwind. These are just as valid and effective as a “safe space.” If you can think of a memory, a sound, or even a simple image that brings a sense of calm or joy—that works too!
How to Build Your Own Safe Space
Let’s talk about how to start creating your own safe space. You don’t have to get it perfect, but these steps will help you build a space that works for you.
Identify What Brings You Comfort: Reflect on what makes you feel calm. This could be a memory of a time you felt at peace, a calming image, or even a feeling. It doesn’t have to be a grand moment—it could be a simple, quiet memory.
Engage Your Senses: Your safe space isn’t just a mental concept—it can also involve your senses. Think about what sounds or smells bring you comfort. Maybe it’s the sound of rain, the scent of lavender, or the feeling of soft fabric. Incorporating these sensory elements into your safe space makes it more effective.
Make It Personal: Your safe space should be unique to you. It’s not about creating a place that fits some ideal—just focus on what helps you feel secure. You could visualize a peaceful room, a cozy nook, or even a serene nature scene. The point is to find something that feels right for you.
Use It When You Need It: The beauty of having a safe space is that it’s always there for you. During EMDR, you can check in with your safe space whenever things feel overwhelming. It’s a tool you can use to reset, ground yourself, and keep moving forward with your healing process.
How Safe Space Works in EMDR Sessions
It’s important to remember that you don’t have to figure this all out on your own, and we won’t rush the process. Building safety and trust is a gradual process, and it will happen naturally as we work together. I’ll be there to guide you, and we’ll go at a pace that feels right for you. Creating safety is a collaboration—it’s something we’ll build together during our time in therapy.
Finding Your Safe Space is Part of the Healing Journey
The idea of a safe space isn’t about perfection—it’s about giving you a mental and emotional anchor that helps you stay grounded, especially when the healing work feels intense. Whether you call it a safe space, calm place, or happy place, the key is to create a tool that helps you feel supported and secure.
If the thought of a “safe space” feels too far off for you right now, don’t worry. It’s completely normal, and we can work through it together. What matters is that you’re showing up and ready to heal, and I’m here to support you every step of the way.
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About the author: Sabrina Cruz, LCSW, RYT-200 is a psychotherapist and yoga teacher who truly values holistic care. She supports women to break free from people-pleasing and unapologetically embody their light. HHWS specializes in people pleasing, anxiety, and childhood wounds to help you heal from trauma, reparent your inner child, and embrace your authentic self.
This blog post is for informational purposes only and does not substitute for mental health or medical advice. The Chakra System can be used an adjunctive to mental health therapy but not replace professional support.