EMDR: Targeting Negative Cognitions

EMDR Therapy

EMDR (Eye Movement Desensitization and Reprocessing) is a powerful, evidence-based therapy designed to help individuals process and resolve traumatic memories and the negative beliefs attached to them. Often used for treating PTSD, anxiety, and emotional distress, EMDR focuses on reshaping how we experience and interpret difficult life events.

A core component of EMDR is targeting negative cognitions—deep-rooted, often unconscious beliefs about ourselves that formed in response to trauma. These beliefs can keep us stuck in cycles of fear, shame, guilt, and helplessness. With EMDR, clients can begin to reprocess those memories and replace negative cognitions with empowering, positive truths.

Why Target Negative Cognitions in EMDR?

When trauma occurs, especially during early development, the brain often stores these experiences in a way that distorts self-perception. Rather than viewing a traumatic event as something that happened, individuals often internalize it as something that defines them.

For example, someone who experienced childhood neglect may unconsciously adopt the belief, “I am unlovable,” even if they consciously know that isn’t true. These negative cognitions are like faulty scripts that repeat in the background of our lives, influencing our self-worth, relationships, and emotional health.

In EMDR, identifying and directly targeting these beliefs allows for dual awareness—talking about the past while staying grounded in the present. The memory remains, but the emotional charge and negative self-beliefs begin to fade.

The Process of Targeting Negative Cognitions

During EMDR therapy, your therapist will guide you through several phases before reprocessing traumatic memories. Once a foundation of safety and stabilization is built, you’ll work collaboratively to identify target memories and the associated negative cognitions.

You will be asked to:

• Recall a specific memory associated with distress

• Identify negative beliefs connected to the memory (e.g., “I’m powerless”)

• Notice where the discomfort shows up in your body

• Choose a positive belief you want to hold instead (e.g., “I can protect myself”)

Even if you logically know the negative belief isn’t true, you’ll focus on it to activate the memory network and allow EMDR to help you reprocess it.

Examples of Common Negative Cognitions

Survival-Based Beliefs

• I am abandoned

• I am alone

• It’s not safe to feel

• I am invisible

• I am unimportant

Responsibility and Control

• I am powerless

• I should have done something

• I have to be in control

• I am responsible

Shame and Unworthiness

• I am unlovable

• I am worthless

• I am bad

• I am not good enough

• I am inadequate

Guilt and Failure

• I am a failure

• I did something wrong

• I can’t be forgiven

Vulnerability and Helplessness

• I am vulnerable

• I am trapped

• I am helpless

Replacing Negative Beliefs with Positive Cognitions

Once the negative cognition is identified and processed through bilateral stimulation (such as eye movements), clients are supported in embracing positive, empowering beliefs.

Here are some examples:

• I can survive

• I have value regardless of what happened

• I can get my needs met

• I am okay as I am

• I can protect myself

• I can accept myself

• I am good enough

• I can learn from my mistakes

• I did the best I could

These new beliefs become internal resources that support emotional resilience and healthier responses to current and future challenges.

Why EMDR Is So Effective

By accessing memory networks and facilitating reprocessing, EMDR allows individuals to change the meaning of painful events. Instead of being stuck in cycles of shame, fear, or helplessness, clients begin to experience those same events as resolved, no longer defining their identity or present experience.

EMDR is clinically recognized as an effective treatment for:

• Post-Traumatic Stress Disorder (PTSD)

• Anxiety and Panic Disorders

• Depression

• Attachment trauma

• Grief and loss

• Emotional dysregulation

Reclaim Your Emotional Health Through EMDR

If negative beliefs continue to impact your confidence, relationships, or emotional well-being, EMDR therapy offers a path to healing. You don’t have to be defined by your past or trapped by your thoughts. With the right support, you can reprocess painful experiences and embrace a more empowered, emotionally free future.

Ready to begin your healing journey?
Schedule a consultation today to explore how EMDR can help you resolve trauma and shift deeply held negative beliefs.