🌿 What Is a Support or Safety Plan — and Why It’s Important in EMDR Therapy?

When you begin EMDR (Eye Movement Desensitization and Reprocessing) therapy, your therapist will often talk about creating a support plan or safety plan. These plans are an important part of trauma-informed care, helping ensure you feel grounded, supported, and safe both during and after sessions.

Let’s explore what these plans are, why they matter, and how they can support your healing journey.

💡 What Is a Support or Safety Plan?

A support plan (sometimes called a safety plan) is a personalized guide that outlines the steps, resources, and coping tools you can use when you feel overwhelmed, triggered, or emotionally unsafe.

It’s not about expecting a crisis — it’s about being prepared and empowered.
Your plan acts as a roadmap to help you regulate, connect, and stay grounded if distressing emotions arise between sessions.

🧩 Why a Safety Plan Matters in EMDR

EMDR therapy can bring up strong emotions and memories as your brain processes trauma.
A safety plan provides a sense of control and structure throughout that process. It helps you:

• Recognize early signs of distress before things feel unmanageable

• Use coping tools that bring you back to calm and safety

• Access support from trusted people or resources

• Strengthen emotional regulation and self-trust

• Promote continuity of care outside the therapy room

Having a safety plan in place means you don’t have to face difficult moments alone — you already have a toolkit and clear steps to follow.

🪶 What’s Included in a Support or Safety Plan?

Each plan is unique, but it often includes:

1. Grounding and calming strategies

   • Deep breathing or bilateral stimulation exercises

   • Using the “safe place” visualization from EMDR

   • Listening to calming music or sensory grounding tools

2. Warning signs or triggers

   • Noticing physical sensations, thoughts, or situations that increase distress

3. Personal coping strategies

   • Journaling, movement, mindfulness, creative expression

4. Support network

   • Friends, family, or peers who can offer understanding and connection

5. Professional supports

   • Your EMDR therapist’s contact information (for scheduled sessions only)

   • Crisis hotlines or local mental health resources for emergencies

6. Emergency resources

   • 988 Suicide & Crisis Lifeline (U.S.)

   • Local emergency services if you’re in immediate danger

🌱 Creating Your Own Plan

During the early phases of EMDR therapy, your therapist will collaborate with you to develop your safety plan. It’s a living document — something that evolves as your healing deepens and your coping skills grow.

You might even keep a written copy or a note on your phone so it’s easily accessible when you need it most.

💬 A Note from Existnow Therapy

At Existnow Therapy, we believe that healing from trauma happens best in a foundation of safety and connection.
Creating a support plan is one of the first steps in that process — it ensures that you have the tools, awareness, and community to care for yourself between sessions.

If you’re beginning EMDR therapy or are curious about how we integrate safety and stabilization into treatment, we’re here to help.

Ready to learn more or schedule a consultation?
Contact us at 📧 email Romina@existnowtherapy.com. You can also book a free 15 min. consult here today!
You don’t have to walk this path alone — healing is possible, and we’re here to support you every step of the way.