EMDR and the SAFE Approach

If you've ever searched for ways to heal from trauma, anxiety, or PTSD, you’ve likely come across EMDR therapy. Short for Eye Movement Desensitization and Reprocessing, EMDR is a relatively new approach to therapy that’s been helping people reprocess painful memories and move forward with renewed hope. Let’s dive into what EMDR therapy is, how it works, and explore the S.A.F.E. approach—a slightly expanded version for this transformative therapy.

What is EMDR Therapy?

EMDR therapy is a structured eight-phase approach that helps individuals process distressing memories as well as release negative core beliefs. Oftentimes, when you experience hard things early in life, you start to develop a belief about yourself. Maybe it’s “I’m unlovable” or “I’m not enough”.  As you move through life, other hard things happen that reinforce that belief about yourself. Those separate memories are connected by this belief and build up on top of each other. When those memories are triggered by something in the present, you experience intense reactions that don’t quite fit the present experience.

EMDR is not just about talking through your trauma; it’s about reprocessing those experiences, so they lose their emotional charge and begin to untangle from that self-belief. The therapy uses bilateral stimulation, like guided eye movements, tapping, or sounds, to help the brain adaptively process memories. EMDR isn’t just about drudging up the past or bringing up trauma. It’s about helping you separate the past from the present and future.

Anyone who works with me has probably realized that I love metaphors. Good metaphors as well as wonky metaphors that may leave you chuckling with how I managed to MacGyver in your area of interest/expertise (with various levels of success). So, here’s a non-perfect metaphor of the idea of “stuck” or “tangled” memories:

Imagine your mind is a filing cabinet, but some files (like traumatic memories) are disorganized and left in a jumble, rather than filed in an organized way. Moreover, these files have a giant "urgent" stamp on them. As we go through our day, life happens and (because these files aren’t organized or filed properly) the file gets ruffled. Now, stick with me, these files are stuffed full of thoughts, emotions, body sensations, and behaviors; so, when they get touched, all those thoughts, emotions, body sensations, and behaviors spill out. Moreover, these files are sometimes stuck together, linked by the binder clip of self-belief. When one file gets ruffled, sometimes other files that are attached to that same binder clip also spill over, creating an even bigger mess.

EMDR works to reorganize those files so they’re no longer so overwhelming. The memories are filed, the binder clip is removed, and the “urgent” stamp is wiped away. This reorganization process helps reduce (and sometimes eliminate or change) the thoughts, emotional, body sensations, and behavioral intensity of those memories and can dramatically improve symptoms of PTSD, anxiety, depression, and more.

Why EMDR Therapy?

Many people turn to EMDR because traditional talk therapy hasn’t worked for them, or because they feel stuck reliving their trauma. EMDR isn’t about revisiting the pain in detail but rather changing how your brain processes it. For anyone experiencing flashbacks, intrusive thoughts, or an overwhelming sense of dread, EMDR can be a game-changer.

The effectiveness of EMDR therapy has been backed by research, making it a go-to for therapists all around the world. Whether you’re dealing with childhood trauma, a recent loss, or chronic anxiety, EMDR could be the key to unlocking a lighter, freer version of you.

The S.A.F.E. Approach

An exciting enhancement to traditional EMDR therapy is the S.A.F.E. approach, developed with a focus on somatic regulation and attachment theory. But what does that mean for you as a client?

S.A.F.E. stands for Somatic and Attachment Focused EMDR. What this means is this treatment includes…

• Somatic Awareness and Regulation: This ensures your body feels capable of safety and groundedness during the therapy process (and outside of it). Trauma is often stored in the body, so addressing physical sensations is essential for healing.

• Attachment Theory Integration: This treatment strategy acknowledges the impact of past relationships, early attachment experiences, and your current attachment style on your emotional well-being. This focus helps you build healthier connections with yourself and others.

·         The therapist creates a calm, centered environment where you can explore and heal from difficult memories safely.

The S.A.F.E. approach emphasizes that healing isn’t just a mental process—it’s a full-body experience. By incorporating somatic techniques and attachment-focused strategies, it creates a well-rounded, deeply supportive therapeutic experience.

How Does the S.A.F.E. Approach Work?

Before we begin exploring the painful memories, I will help you tune into your body’s signals, identify where tension or discomfort resides, and address these sensations. You will learn strategies to allow you to experience your body sensations safely. For example, if discussing a distressing memory triggers tightness in your chest, I might guide you through grounding exercises to release that tension so you know you are not stuck in that tightness.

Similarly, understanding how past attachment wounds influence your current behavior can provide profound insights. With this awareness, you can start reshaping patterns, whether it’s learning to trust again, building healthier boundaries, or fostering self-compassion.

Is EMDR Right for You?

If you’ve been struggling with trauma, anxiety, or other mental health challenges, EMDR could be a life-changing option. It’s especially effective if you feel stuck in traditional talk therapy or if you’re looking for a more integrative approach to healing. Adding the S.A.F.E. approach enhances the process, making it even more accessible and empowering for those who want to heal deeply and holistically.

Taking the Next Step

Choosing a therapist is a deeply personal decision. Look for someone who’s trained in EMDR (and trained in the S.A.F.E. approach, if that’s what you want) for the most comprehensive care. Don’t hesitate to ask about their experience and how they tailor therapy to fit your unique needs.

If you’re ready to take that first step, know that healing is possible. EMDR therapy, especially with the S.A.F.E. approach, offers a path forward.

Final Thoughts

Your healing journey is yours alone, but you don’t have to walk it without support. With EMDR therapy and the S.A.F.E. approach, you can find relief, rebuild trust, and reconnect with the best version of yourself. Don’t wait to explore this powerful therapy—your future self will thank you.

To schedule an intake appointment or a consultation call, visit the contact page. Embrace life transitions, discover purpose, and navigate change with the support of Emily R Counseling.

Disclaimer: The information provided in this article is for informational purposes only and should not be considered a substitute for professional advice. If you require assistance or are experiencing mental health concerns, please seek guidance from a qualified mental health professional.