Resources I Teach My New EMDR Clients: Calm Safe Place
Jumping into trauma therapy without proper resourcing is like diving into the deep end of emotional healing without knowing how to swim. Trauma treatments, like EMDR therapy in Michigan involve preparation. Just as diving into the deep end of a pool without swimming skills can be overwhelming and even dangerous, rushing into EMDR therapy without adequate resources support can lead to re-traumatization or exacerbation of existing PTSD symptoms. In the first of a three part blog series, we will explore common a EMDR resourcing technique, the Calm Safe Place Exercise. This technique can be used to prepare for trauma reprocessing. We also discuss why EMDR resourcing is crucial for trauma treatment.
Why Do We Use Resources in EMDR Therapy?
Eye Movement Desensitization and Reprocessing (EMDR) an evidence based trauma treatment. It's designed to help you process and overcome traumatic memories. Resources in EMDR refer to various tools used by therapists to help you manage distress. Resources also allow you to maintain stability during trauma processing. Before you can process your trauma or PTSD symptoms in EMDR, it's essential that you build resources. These reason include:
Stabilization: Traumatic memories can be overwhelming and trigger intense emotions. Resources help you establish a sense of safety. This is a foundation for the EMDR process.
Coping Skills: Resources include coping skills that you can use when distress arises. These EMDR skills may include relaxation, mindfulness, or grounding exercises. The goal is to stay connected to the present moment.
Containment: EMDR therapy involves revisiting and reprocessing traumatic experiences, which can be overwhelming. Resources help you contain and manage emotions that may emerge during trauma processing so you are not triggered!
Building Resilience: By incorporating resources, EMDR therapists aim to enhance your resilience and self-esteem. You will feel more capable of handling the emotional challenges with processing trauma.
Increasing Self-Efficacy: Resources in EMDR empower you by providing tools and strategies to manage your emotions. This can lead to a sense of self-efficacy and control over your emotional experiences.
Ensuring Safety: EMDR therapists value your safety. Resources are utilized to reduce the risk of retraumatization. The goal is also to promote a sense of safety throughout the therapeutic process.
What is Bilateral Stimulation (BLS)?
Bilateral stimulation (BLS) is a crucial component of EMDR therapy. BLS involves stimulating both hemispheres of the brain. It is typically done through lateral eye movements, tactile stimulation, or auditory cues. The primary purpose of bilateral stimulation in EMDR is process trauma.
In EMDR therapy, bilateral stimulation (BLS) is added into sessions in several ways, including:
1. Eye Movements: Your therapist can guide your eyes to move back and forth. At the same time, you focus on specific aspects of the trauma. This eye movement is believed to activate both the left and right hemispheres of the brain.
2. Tactile Stimulation: You can use alternating bilateral tapping or other forms of tactile stimulation. Other forms include handheld pulsators or butterfly tapping. You may experience the sensation of tapping or vibrations on different sides of the body.
3. Auditory Stimulation: In EMDR therapy, Bilateral auditory stimuli, such as alternating sounds, can be used. This auditory input is intended to engage both sides of the brain.
The theory is when you do something that stimulates both sides of your brain, it can improve traumatic memories. It's similar to how your brain operates during the rapid eye movement (REM) stage of sleep. During REM, the brain arranges and organizes memories by itself.
8 Phases of EMDR Therapy in Michigan
The eight phases of EMDR include the history taking and treatment planning, preparation, assessment, desensitization, installation, body scan, closure and reevaluation. Resources are first introduced in the 2nd phase, the preparation phase. In this phase, you and your therapist will identify what resources you need to move towards the reprocessing phases.
Calm Safe Place Exercise
*It’s important to note that there are many variations of the Calm Safe Place exercise. This one is adapted from Chat GPT. If you are doing it first time, it can be helpful to do it with an EMDR therapist.
Find a Comfortable Space: Sit in a comfortable position and take a few deep breaths to relax.
Imagine Your Calm Place: Visualize a calm or safe place in your mind. It could be a beach, a forest, a meadow, or any location where you feel at ease.
Engage Your Senses: Focus on the details of your safe place. What do you see? Imagine the colors, shapes, and scenery around you. Take in the visual aspects.
Listen to the Sounds: Pay attention to the sounds of your safe place. Is there the gentle rustling of leaves, the soothing sound of waves, or the chirping of birds? Let these sounds create a calming atmosphere.
Introduce Your Cue Word: Choose a cue word that resonates with you and represents calmness, such as "peace" or "serenity." Repeat this word silently in your mind.
Initiate Bilateral Stimulation (BLS): Begin tapping gently on your shoulders or knees in a slow rhythmic pattern.
Feel the Sensations: Notice the sensations in your safe place. Feel the warmth of the sun, the softness of the sand, or the cool breeze on your skin. Engage your sense of touch to enhance the experience.
Inhale the Scents: Imagine any scents associated with your safe place. It could be the salty sea air, the fragrance of flowers, or the earthy aroma of the forest. Breathe in deeply, absorbing the calming scents.
Create a Mental Snapshot: Take a moment to capture the essence of your calm place. Visualize it as a mental snapshot, a serene image that represents peace and security.
Establish Connection: Embrace the emotions tied to your safe place. Connect with the feelings of safety, calmness, and tranquility. Allow these emotions to wash over you.
Use Your Cue Word: Whenever needed, repeat your chosen cue word. This word becomes a powerful anchor. It signals to your mind to return to the serene mental space you've created. It is also reinforced by the bilateral stimulation.
Barriers to "Calm Safe Place" Exercise
The "Calm Safe Place" exercise is a technique often used to increase relaxation and a sense of safety. While many people find this exercise helpful, others may experience barriers or challenges. Here are some potential barriers:
Difficulty Imagining: You may have a hard time with imagination. It might be difficult to create a vivid and detailed mental image of a calm safe place. This difficulty may be due to a variety of factors. A history of trauma can make it challenging to create positive images.
Overwhelming Emotions: If you have a history of trauma, trying to picture a peaceful place in your mind can be hard. This might make the exercise not work as well, and sometimes, it can even make you feel more anxious or uneasy.
Lack of Personalization: The exercise encourages you to create a place that feels safe and calming. However, you may find it challenging to personalize the imagery, leading to a less effective experience.
Cultural or Belief Differences: The concept of a "safe place" can vary based on cultural backgrounds and personal beliefs. You may not resonate with the idea or may find it challenging to identify a place that aligns with your cultural or personal values.
Limited Positive Associations: If your life experiences have been mostly negative, finding or creating a genuinely calming and safe mental space might be difficult. Lack of positive reference points can be a barrier to the effectiveness of the exercise.
Distrust in the Process: You might be skeptical or distrusting of EMDR exercises. This can make it hard to completely engage in the Calm Safe Place exercise.
Overcoming these barriers involves a collaborative effort between you and your EMDR therapist. Therapists are trained to adapt each exercise to better suit your individual needs. Resources are not one-size- fits-all techniques. If one (or more) doesn't work for you, that's okay! That doesn't meant something is wrong with you or you cannot recover from trauma.
To learn more EMDR resources including the container exercise or nurturing and protective figures, continue reading on in our blog series!
Start EMDR Therapy in Michigan!
Do you want to learn more about EMDR resources? Are you interested in practicing the Calm Safe Place exercise with a trained EMDR therapist in Michigan? Look no further! At Embodied Wellness, PLCC, we have trauma specialists that can help you on your path towards healing. To begin EMDR therapy follow the steps below:
Contact us for a free 15-minute consultation.
Speak with a licensed EMDR therapist today!
Break free from your trauma and PTSD symptoms.
Additional Therapy Services Offered at Embodied Wellness in Ann Arbor, Detroit, and throughout Michigan
Our compassionate EMDR therapists offer more than just EMDR Therapy. Our other services include Empath therapy and Online Therapy in Michigan. Our specialties include OCD treatment and ERP therapy, Trauma therapy and PTSD treatment, DBT, depression treatment, Somatic Therapy, and Internal Family Systems. All these online therapy services are available for teenagers and adolescents as well as adults. Nosotros tambien ofrecemos terapia en español en Detroit y otras partes de Michigan. Get in touch with our Detroit-based practice today and start on the journey to a brighter future!
About the Author:
Sarah Rollins, LMSW, SEP is the founder of Embodied Wellness, PLLC, a group therapy practice providing online therapy in Michigan. She is passionate about expanding awareness of somatic therapy as way to treat and heal trauma. She incorporates other holistic treatments into her practice including EMDR and IFS.