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Creating a New Target

Step-by-step guide to creating a new processing target in EmEase with helpful examples.

Updated over 2 months ago

Creating a New Target: Defining What You Want to Process

In EmEase, targets are the specific memories, thoughts, emotions, or physical sensations you wish to process. This guide will walk you through creating a comprehensive target that will help focus your processing sessions.

Starting a New Target

To create a new target:

  1. Navigate to the Journey tab in the bottom navigation

  2. Tap the + button (usually in the top right corner)

  3. The target creation form will open

Completing Each Section

Target Name

Choose a brief, recognizable name that will help you identify this target in your list.

Examples:

  • "Work Presentation Anxiety"

  • "Argument with Mom"

  • "Car Accident Memory"

  • "Rejection at Party"

Tip: Keep it specific enough to distinguish between different targets but brief enough to quickly recognize.

Initial Distress Level

Rate how distressing this target feels right now on a scale from 0 (no distress) to 10 (maximum distress).

Tip: Be honest with yourself—this baseline measurement helps track your progress over time.

Associated Memories

Identify specific memories connected to your target. You control how much detail to include.

Examples:

  • "When my boss criticized my report in front of colleagues on March 15"

  • "The moment I received the rejection email from my top-choice university"

  • "When I froze during my speech at the conference last summer"

Tip: If writing details feels too overwhelming, use simple placeholders like "The incident at work" until you're ready to add more.

Current Triggers

List situations, people, places, or sensory experiences that currently activate distress related to this target.

Examples:

  • "Team meetings with my manager present"

  • "Driving past the intersection where the accident happened"

  • "Hearing someone raise their voice in argument"

  • "Job interviews or performance reviews"

Tip: Being specific about triggers helps you recognize patterns and measure progress as these triggers become less activating.

Negative Beliefs

Identify unhelpful beliefs about yourself that formed from this experience.

Examples:

  • "I am incompetent"

  • "I am not safe"

  • "I am unlovable"

  • "I am powerless"

  • "I am to blame"

Rate how true this belief feels from 1 (not at all true) to 7 (completely true).

Tip: Focus on beliefs about yourself rather than others or the situation.

Desired Positive Beliefs

Identify what you would prefer to believe about yourself instead.

Examples:

  • "I am competent enough"

  • "I am safe now"

  • "I am worthy of love"

  • "I can handle difficult situations"

  • "I did the best I could"

Rate how true this belief feels now from 1 (not at all true) to 7 (completely true).

Tip: It's normal if positive beliefs feel untrue at first—this often changes with processing.

Emotional Responses

Select emotions that arise when you think about this target.

Common emotions include:

  • Fear

  • Sadness

  • Shame

  • Anger

  • Guilt

  • Embarrassment

  • Helplessness

  • Disgust

Tip: You can select multiple emotions if you experience a mix of feelings.

Physical Sensations

Describe where and how you feel this target in your body.

Examples:

  • "Tightness in my chest"

  • "Knot in my stomach"

  • "Tension in my shoulders"

  • "Heaviness in my throat"

  • "Cold feeling in my hands"

Tip: Scan your body from head to toe to notice sensations you might otherwise miss.

Saving Your Target

After completing all sections:

  1. Review your entries for accuracy

  2. Tap the Save button at the bottom of the screen

  3. Your new target will appear in your Journey list

Editing a Target

You can update your target information at any time:

  1. Go to the Journey tab

  2. Select the target you wish to edit

  3. Tap the Edit button (usually a pencil icon)

  4. Make your changes

  5. Tap Save to update

Target Privacy and Security

All target information is stored securely on your device and in your encrypted account. No one else can access your target details unless you explicitly share your device or account credentials.

Next Steps

After creating a target, you can:

  • Create additional targets for other issues

  • Start a processing session with your new target

  • Review your target details to deepen your awareness

Remember that creating detailed targets is an important part of the healing process, as it helps bring clarity to experiences that may have felt overwhelming or confusing.

If you find that creating targets brings up overwhelming emotions, consider using the Grounding exercises available in the app before continuing.

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