Creating Meaningful Targets in EmEase

Introduction

Creating effective targets is the foundation of successful processing work in EmEase. A well-defined target helps focus your attention on specific distressing material, making your sessions more productive and meaningful. This guide will walk you through the process of identifying, defining, and refining targets that will help you make the most of your EmEase experience.

Think of a target as a spotlight that illuminates exactly what you want to work on. Without this focus, your mind might wander between different issues, making it harder to process any of them effectively. With practice, creating meaningful targets will become second nature, allowing you to address a wide range of emotional challenges.

What Makes a Good Target?

A good target for processing in EmEase has several key qualities:

Specific and Focused

Rather than targeting broad issues like “my anxiety” or “childhood problems,” effective targets zoom in on particular experiences, thoughts, or feelings. For example, “my panic attack at the grocery store last Tuesday” is more specific than “my anxiety in public places.”

Emotionally Accessible

You should be able to connect with the emotional content of your target. When you bring it to mind, you should feel some emotional activation—a noticeable shift in your feelings or body sensations.

Manageable Distress Level

Ideal targets for self-directed work typically fall in the moderate distress range (4-7 on the 0-10 scale). Targets with very high distress (8-10) might be better addressed with professional support, while targets with very low distress (0-3) may not provide enough activation for meaningful processing.

Clear Components

Effective targets include identifiable elements: the situation or memory, your emotional response, physical sensations, and related beliefs about yourself or the world.

Types of Targets You Can Process

EmEase can help you work with various types of targets:

Memory-Based Targets

Specific memories of distressing events, whether major traumas or smaller but impactful experiences. Examples include:

A car accident
An embarrassing moment at school
A time you were criticized harshly
A disappointing failure

Current Situation Targets

Present circumstances causing distress or anxiety. Examples include:

Conflict with a coworker
Upcoming medical procedure
Financial stress
Relationship difficulties

Emotional Pattern Targets

Recurring emotional responses that cause problems in your life. Examples include:

Tendency to feel rejected when someone is quiet
Anger that seems disproportionate to situations
Persistent feelings of inadequacy
Fear of speaking up in groups

Physical Sensation Targets

Distressing physical experiences, especially those with an emotional component. Examples include:

Chronic tension in your shoulders
Stomach knots when thinking about work
Racing heart in social situations
Feeling of heaviness in your chest

Future-Focused Targets

Anxiety about upcoming events or challenges. Examples include:

Job interview anxiety
Wedding day nerves
Fear of an upcoming presentation
Worry about an important conversation

Step-by-Step Guide to Creating a Target

Let’s walk through the process of creating a meaningful target in EmEase:

Step 1: Identify the Issue

Start by asking yourself what’s bothering you or what you’d like to feel better about. This might be:

A specific memory that still causes distress
A current situation that triggers strong emotions
A pattern of emotional responses you’d like to change
A physical sensation that feels connected to emotional distress
A future event causing anxiety

Take a moment to reflect on what feels most pressing or important to address right now. Trust your intuition—often the first issue that comes to mind is a good place to start.

Step 2: Name Your Target

Give your target a brief, specific name that will help you identify it easily. Good target names are:

Clear and specific
Meaningful to you personally
Brief enough to remember easily

Examples of effective target names:

“Argument with boss last Friday”
“Public speaking anxiety”
“Rejection by college admissions”
“Chest tightness during meetings”
“Dad’s criticism of my career choice”

Avoid vague names like “My anxiety” or “Childhood issues” as these don’t provide enough focus for effective processing.

Step 3: Rate Your Initial Distress

When you bring this target to mind, how distressing does it feel right now? Rate this on a scale from 0 (no distress at all) to 10 (the worst distress imaginable).

This rating serves several important purposes:

It provides a baseline to measure your progress
It helps you determine if the target is appropriate for self-directed work
It connects you with the emotional reality of the target

For self-directed work with EmEase, targets in the 4-7 range are often ideal. If your target rates 8-10, consider breaking it down into smaller, more manageable pieces or seeking professional support.

Step 4: Identify Associated Memories

For many targets, there are specific memories that contribute to or exemplify the issue. Identifying these helps create a more complete picture of your target.

Ask yourself:

What specific experiences contributed to this issue?
When did I first notice this problem?
What was the most recent time this affected me?
Are there any particularly vivid memories related to this issue?

You don’t need to write extensive details—brief notes are sufficient. For example:

“First panic attack on the subway, May 2019”
“Mom’s comment about my weight at Thanksgiving”
“Being overlooked for promotion last quarter”

If you can’t identify specific memories, that’s completely okay. Some targets, particularly emotional patterns or physical sensations, may not connect to distinct memories.

Step 5: Recognize Current Triggers

What situations, people, places, or sensory experiences currently activate distress related to your target? Identifying triggers helps you understand the current impact of your target and provides clues about what might come up during processing.

Common triggers might include:

Certain people or relationship dynamics
Specific locations or environments
Particular sounds, smells, or physical sensations
Situations that resemble past difficult experiences
Times of day, seasons, or anniversaries

Be as specific as possible. For example, rather than “social situations,” you might note “large group gatherings where I don’t know many people” or “one-on-one conversations with authority figures.”

Step 6: Identify Negative Beliefs

One of the most powerful aspects of EMDR-based approaches is addressing the negative beliefs that formed from difficult experiences. These are the unhelpful conclusions you drew about yourself, others, or the world.

Common negative beliefs fall into categories like:

Safety/Vulnerability:

“I am not safe”
“I cannot protect myself”
“I am in danger”

Control/Choice:

“I have no control”
“I am powerless”
“I cannot trust my decisions”

Value/Self-Worth:

“I am not good enough”
“I am worthless”
“I don’t deserve love”

Responsibility:

“I should have done something”
“It was my fault”
“I am a failure”

Choose the negative belief that feels most connected to your target. Then rate how true this belief feels right now from 1 (completely false) to 7 (completely true).

Step 7: Identify Desired Positive Beliefs

What would you prefer to believe about yourself instead? Positive beliefs represent the healthier perspective you’d like to develop through processing.

Effective positive beliefs are:

Stated in the present tense
Realistic and achievable
Personally meaningful

Examples of positive beliefs that counter common negative beliefs:

Safety/Vulnerability:

“I am safe now”
“I can protect myself”
“I can handle difficulties”

Control/Choice:

“I have choices now”
“I can be effective”
“I can trust my judgment”

Value/Self-Worth:

“I am worthy as I am”
“I deserve respect”
“I am lovable”

Responsibility:

“I did the best I could”
“I can learn from experience”
“I am doing well enough”

Rate how true this positive belief feels right now from 1 (completely false) to 7 (completely true). Don’t worry if your rating is low—that’s expected before processing.

Step 8: Identify Emotional Responses

What emotions arise when you think about this target? Common emotions include:

Fear
Sadness
Anger
Shame
Guilt
Disgust
Grief
Anxiety
Helplessness

You might experience multiple emotions related to your target. List all that apply, noting which feel strongest or most prominent.

Naming your emotions helps create emotional awareness and provides important information about how this target affects you. During processing, you may notice these emotions shifting or changing in intensity.

Step 9: Notice Physical Sensations

Where and how do you feel this target in your body? Our bodies often hold emotional experiences in the form of physical sensations.

Common physical responses include:

Tightness in the chest or throat
Knot or butterflies in the stomach
Tension in the shoulders, neck, or jaw
Heaviness in the chest or limbs
Racing heart
Shallow breathing
Heat or cold sensations
Tingling or numbness

Be specific about both the location and quality of sensations. For example, “tight band around my chest” or “cold, heavy feeling in my stomach.”

Connecting with these physical sensations is crucial for effective processing, as they often represent how emotions are stored in the body.

Examples of Well-Defined Targets

Let’s look at some examples of complete, well-defined targets:

Example 1: Memory-Based Target

Target Name: Car accident on Highway 101

Initial Distress Level: 6/10

Associated Memories:

The moment of impact
Waiting for ambulance
First time driving again after accident

Current Triggers:

Driving on highways
Sudden braking sounds
Rainy weather driving

Negative Belief: I am not safe (Truth: 5/7)

Desired Positive Belief: I can handle unexpected situations (Truth: 3/7)

Emotional Responses: Fear, helplessness, anxiety

Physical Sensations: Tightness in chest, tension in shoulders, shallow breathing

Example 2: Emotional Pattern Target

Target Name: Rejection sensitivity in relationships

Initial Distress Level: 7/10

Associated Memories:

Partner canceling plans last minute last month
High school breakup
Being excluded from lunch group in 6th grade

Current Triggers:

Unanswered text messages
Partner seeming distant
Not being invited to social events

Negative Belief: I am unlovable (Truth: 4/7)

Desired Positive Belief: I am worthy of love and connection (Truth: 2/7)

Emotional Responses: Sadness, shame, anxiety

Physical Sensations: Hollow feeling in chest, lump in throat, stomach knots

Example 3: Future-Focused Target

Target Name: Upcoming job interview anxiety

Initial Distress Level: 5/10

Associated Memories:

Failed interview at Google last year
Being criticized for presentation in college
Freezing during high school debate

Current Triggers:

Thinking about interview questions
Preparing resume
Imagining meeting the hiring manager

Negative Belief: I will fail or make a fool of myself (Truth: 6/7)

Desired Positive Belief: I am prepared and capable (Truth: 3/7)

Emotional Responses: Anxiety, fear, embarrassment

Physical Sensations: Racing heart, sweaty palms, tight throat

Tips for Refining Your Targets

Breaking Down Complex Issues

If you’re dealing with a large or complex issue, break it down into smaller, more manageable targets. For example, instead of targeting “my difficult childhood,” you might create separate targets for specific incidents or aspects:

“Dad’s angry outburst at my 10th birthday”
“Being bullied in 7th grade”
“Moving to a new school in 9th grade”

Adjusting Distress Levels

If a target feels too overwhelming (8-10 distress):

Focus on just one aspect of the experience
Target a less distressing example of the same issue
Process the current feelings about the memory rather than the memory itself

When Memories Are Unclear

Sometimes you might want to work on an issue without clear memories:

Focus on the bodily sensations associated with the issue
Target the earliest or clearest example you can recall
Work with the feeling or pattern itself rather than a specific memory

Updating Targets Over Time

As you progress in your processing work, you may gain new insights or awareness. It’s perfectly fine to update your targets with:

New associated memories that emerge
Refined negative or positive beliefs
More precise descriptions of emotions or sensations

Common Questions About Creating Targets

”How many targets should I create at once?”

It’s best to start with just one or two targets. Creating too many at once can feel overwhelming and may dilute your focus. As you gain experience with EmEase, you’ll develop a better sense of how many targets you can effectively manage.

”Should I process one target completely before moving to another?”

Generally, yes. Working with one target until it’s resolved (distress level of 0-2) allows for more complete processing. However, sometimes targets are interconnected, and working on one may naturally lead to shifts in others.

”What if I can’t identify a negative belief?”

If you’re struggling to identify a negative belief, focus on how the target makes you feel about yourself. Ask: “What does this experience say about me?” or “What’s the worst thing this suggests about me?” The answer often points to your negative belief.

”What if my distress changes before I start processing?”

This is normal. Our distress levels naturally fluctuate based on many factors. Simply update your rating before beginning your processing session to capture your current experience.

”Can I create a target for something positive I want to strengthen?”

Yes! While EmEase is primarily designed for processing distressing material, you can also create “resource targets” focused on strengthening positive experiences, beliefs, or qualities. For these targets, you’ll still follow the same structure but focus on enhancing positive elements rather than reducing distress.

Conclusion

Creating meaningful targets is both an art and a science. With practice, you’ll become more skilled at identifying and defining targets that lead to productive processing sessions.

Remember that there’s no “perfect” way to create a target—what matters most is that it resonates with you and helps focus your attention on what you want to address. Trust your intuition and be willing to refine your targets as you gain more insight through your processing work.

Each well-defined target represents an opportunity for healing and growth. By taking the time to create clear, specific targets, you’re setting yourself up for success in your EmEase journey.

As you continue using EmEase, you may notice patterns in the types of targets that work best for you. Some people find memory-based targets most effective, while others connect more easily with body-focused or emotion-focused targets. Honor your unique processing style and adjust your approach accordingly.

The courage to identify and face difficult material is a significant step in your healing journey. By creating meaningful targets in EmEase, you’re taking an active role in your emotional wellbeing and building a foundation for lasting positive change.