In EmEase, a "target" is a specific memory, thought, emotion, or physical sensation you wish to process. Creating clear, focused targets is essential for effective self-EMDR work. This guide will walk you through creating your first target.
Accessing the Target Creation Screen
Navigate to the Journey tab in the bottom navigation
Tap the + button to create a new target
You'll be taken to the target creation form with several sections to complete
Completing Your Target Information
Target Name
Choose a brief, descriptive name that will help you identify this target later. This can be as simple as "Work Presentation Anxiety" or "Childhood Incident."
Initial Distress Level
Move the slider to rate how distressing this target feels right now
The scale ranges from 0 (no distress) to 10 (maximum distress)
Be honest with yourself—this helps track your progress over time
Associated Memories
Identify specific memories connected to your target
You control how much detail to include—even brief notes are helpful
Example: "Argument with my boss last Tuesday" or "When I failed the exam in 10th grade"
If the memory is too distressing to write in detail, a simple placeholder is fine
Current Triggers
Identify what currently activates distress related to this target:
Situations (meetings, social gatherings)
People (authority figures, specific individuals)
Places (work environments, specific locations)
Sensory triggers (sounds, smells, images)
Negative Beliefs
What unhelpful beliefs about yourself formed from this experience?
Common examples include: "I am not safe," "I am powerless," "I am unlovable," "I am a failure"
Rate how true this belief feels from 1 (not at all true) to 7 (completely true)
Desired Positive Beliefs
What would you prefer to believe about yourself instead?
Examples: "I am safe now," "I can handle difficult situations," "I am worthy of love"
Rate how true this belief feels now from 1 (not at all true) to 7 (completely true)
Don't worry if the positive belief doesn't feel true yet—that's normal and may change with processing
Emotional Responses
Identify emotions that arise when you think about this target
Common examples: fear, sadness, shame, anger, guilt, embarrassment
You can select multiple emotions if applicable
Physical Sensations
Notice where you feel this target in your body
Be specific about sensations: tension, pain, heaviness, tightness, temperature changes
Example: "Tightness in my chest" or "Heaviness in my stomach"
Saving Your Target
After completing all sections, tap the Save Target button at the bottom of the screen. Your new target will appear in your Journey list, ready for processing in future sessions.
Tips for Effective Target Creation
Start small: Begin with targets that have a moderate distress level (4-6) rather than the most distressing memories
Be specific: The more specific your target, the more effective your processing will be
Honor your pace: You don't need to include every detail if it feels overwhelming
Update as needed: You can always edit your target information as you gain new insights
Next Steps
After creating your first target, you can:
Create additional targets for other issues you'd like to address
Start a processing session with your new target
Review your target details at any time from the Journey screen
Remember that creating targets is a personal process—there's no "perfect" way to describe your experiences. The goal is to identify what you'd like to work on in a way that feels manageable for you.
If you find that creating targets brings up overwhelming emotions, consider using the Grounding exercises available in the app before continuing, or consult with a mental health professional for additional support.