Each EmEase target is made up of several key components that work together to create a comprehensive picture of what you're processing. Understanding these components will help you create more effective targets and get the most out of your sessions.
Target Name
What it is: A brief identifier for your processing focus.
Why it matters: A clear, specific name helps you quickly identify different targets in your Journey list and maintain focus during processing.
Effective examples:
"Public Speaking Anxiety" (specific situation)
"Childhood Bullying Incident" (specific event)
"Rejection by Ex-Partner" (specific relationship)
Less effective examples:
"Feeling Bad" (too vague)
"Everything About My Childhood" (too broad)
Distress Level
What it is: A numerical rating (0-10) of how distressing the target feels.
Why it matters: This measurement:
Provides a baseline to track your progress
Helps you choose appropriate targets (starting with moderate rather than extreme distress)
Gives you objective feedback on your processing effectiveness
Tip: Be honest with yourself about your distress level. There's no "right" number, and accurate ratings help you track real progress.
Associated Memories
What it is: Specific events or experiences connected to your target.
Why it matters: Identifying specific memories:
Helps your brain locate exactly what needs processing
Creates a more focused target than general concepts
Often reveals connections between current issues and past experiences
Example: For a target named "Fear of Rejection," associated memories might include "Being turned down for prom in 10th grade" and "Not being selected for the team in 2019."
Current Triggers
What it is: Present-day situations that activate distress related to your target.
Why it matters: Understanding triggers:
Helps you recognize when you're being activated
Provides real-world indicators of progress (as triggers become less activating)
Connects past experiences to present reactions
Example: For a target about a car accident, triggers might include "Driving on highways," "Sudden loud noises," and "Seeing accidents on TV."
Negative Beliefs
What it is: Unhelpful beliefs about yourself that formed from the experience.
Why it matters: Negative beliefs:
Often drive emotional distress more than the memory itself
Tend to generalize across situations
Usually operate below conscious awareness until identified
Often form the core of what needs to shift during processing
Common negative beliefs include:
"I am not good enough"
"I am unsafe"
"I am powerless"
"I am unlovable"
"I am responsible for others' actions"
Tip: Focus on beliefs about yourself (starting with "I am...") rather than beliefs about others or the world.
Desired Positive Beliefs
What it is: What you would prefer to believe about yourself instead.
Why it matters: Positive beliefs:
Create direction for your processing
Help your brain recognize when healing has occurred
Provide contrast to highlight negative beliefs you've been carrying
Effective positive beliefs:
Are realistic and achievable (not magical thinking)
Directly counter your negative belief
Feel at least somewhat possible, even if not currently believable
Examples:
Negative: "I am powerless" → Positive: "I can handle difficult situations"
Negative: "I am unlovable" → Positive: "I am worthy of love"
Emotional Responses
What it is: Feelings that arise when you think about the target.
Why it matters: Identifying emotions:
Creates awareness of your emotional patterns
Helps you recognize when you're being triggered
Provides another measure of progress as emotions shift
Tip: Try to be specific about emotions rather than using general terms like "bad" or "upset." Terms like "ashamed," "angry," "fearful," or "sad" provide more clarity.
Physical Sensations
What it is: How the target manifests in your body.
Why it matters: Physical sensations:
Often store emotional information that isn't consciously accessible
Provide a direct connection to how stress affects your body
Offer clear signals of both activation and relief during processing
Example descriptions:
"Tightness in my throat when I try to speak about it"
"Heaviness in my chest like something is pressing down"
"Fluttering sensation in my stomach"
"Tension across my shoulders and neck"
How Components Work Together
During effective processing:
Distress levels typically decrease
Negative beliefs become less believable
Positive beliefs become more believable
Emotional responses often shift or lessen in intensity
Physical sensations tend to release or transform
Triggers become less activating in daily life
Updating Target Components
As you progress in your processing:
Update your distress ratings after sessions
Revise components as new insights emerge
Note changes in how triggers affect you
Track the believability of your negative and positive beliefs
Remember that all components may change throughout your healing journey as you gain new insights and perspective.
Creating comprehensive targets takes practice. Be patient with yourself as you learn to identify these components, and remember that your awareness will deepen over time.