Can You Change an EMDR Target Before Processing Starts?

Can You Change an EMDR Target Before Processing Starts?

Short Answer: Yes. You can change an EMDR target before processing starts if another memory or situation better matches what you want to address. The preparation stage is a time to identify and clarify your focus. You do not have to continue with a target simply because you first wrote it down. Review why you want to change it, choose one recognizable experience, and use that as your starting point when you are ready.

Key Takeaways

• You can reconsider an EMDR target during preparation, before processing begins.
• A clearer or more relevant memory can be a reasonable replacement for your first choice.
• Changing a target is different from repeatedly switching between memories during processing.
• You can keep a note of the original memory if you want to consider it later.

What Counts as Changing a Target Before Processing?

An EMDR target is the particular memory, image, or situation you intend to focus on. Before processing starts, you may identify one experience and then realize that a different one is a better fit. Changing the target means deliberately choosing that second experience as the starting focus instead of the first.

For example, you might initially select a difficult conversation with a colleague because criticism at work has been bothering you. As you prepare, you remember a specific meeting that better captures the reaction you want to address. You can decide to use the meeting as your target instead. You are changing the starting memory, not changing the overall reason you wanted to do EMDR.

This decision happens before the active processing portion of a session. It is different from a related memory coming to mind naturally while processing is underway. Knowing which stage you are in makes the choice easier to understand.

Why Might You Want to Change Your Initial Target?

The first memory you think of is not always the clearest example of your concern. Sometimes you begin with a broad topic, such as feeling overlooked, and only later remember a particular event that represents it. At other times, your original choice is specific but another experience feels more closely connected to your current goal.

You may also discover that the first memory brings up a different issue than you intended to work on. A disagreement with a friend might initially seem connected to anger, while your reflection shows that the moment that stands out is feeling excluded. Another event might provide a clearer example of that feeling. Recognizing the distinction can help you choose a target that fits your intention.

Changing your mind during preparation does not establish that the original memory was wrong. It means you have learned more about what you want to focus on. The first memory can still matter even when you choose a different one for the upcoming session.

How Do You Know Whether a Different Target Is a Better Fit?

Begin with the concern that led you to EMDR. Then look at the memory you first chose and the one you are considering instead. Ask which experience relates more directly to that concern. A useful target is one you can recognize and describe without having to combine several separate events.

Suppose your goal is to address discomfort about speaking up in meetings. You initially select an argument at home, then remember a meeting in which you stopped talking after someone interrupted you. The meeting may be a clearer match for the concern you want to address now. The argument at home might still deserve attention for another reason.

Can You Change the Target After Writing It in Your Notes?

Yes. Writing a memory in your notes does not make the choice permanent. Notes are a way to organize preparation, not a commitment to use a particular target regardless of what you notice afterward. You can cross out an initial description, add a replacement, or record both memories separately.

For instance, you might write “being criticized during the project review,” then realize that “the conversation when I was left out of the project” better matches your concern. Keep the descriptions distinct so you know which event you intend to use. There is no need to rewrite a long history or justify the change in detail.

A short note explaining your decision can be useful later. You might record that the new memory is easier to picture or more closely connected to your current concern. The note should help you remember your reasoning, not become another task that delays starting.

What If You Have Already Started Preparing the Original Memory?

You might have spent time identifying an image, noticing feelings associated with the event, or describing what stands out about it. If active processing has not begun, you can still reconsider whether that memory is the one you want to address. Preparation is intended to help establish a workable focus.

Before changing targets, check whether you are simply refining the same memory. Choosing a more specific moment within an event is not necessarily a completely new target. For example, moving from “the argument with my sister” to “the moment she walked away during the argument” keeps the focus on the same event while making it clearer.

By contrast, replacing that argument with a separate experience from school is a change of target. Either decision can be appropriate during preparation. What matters is that you know which experience you intend to bring into processing, rather than trying to work on both at the same time.

Should You Switch Because Another Memory Feels More Upsetting?

Not automatically. A memory that feels more upsetting is not necessarily the one you must choose first. The same is true of the earliest memory or the one that seems most significant in hindsight. Different experiences can be relevant without needing to be ranked by intensity or age.

If a stronger memory comes to mind during preparation, consider how it connects to your goal. Does it represent the issue you want to address, or does it bring up a separate concern? You can decide to keep your original target if it remains clear and relevant. You can also choose the new memory if it provides a better starting point.

What Changes Once Processing Begins?

Before processing starts, changing the selected memory is a preparation decision. Once processing begins, related thoughts or memories can arise as part of the exercise. Their appearance does not automatically mean you should stop and replace the original target.

Whether you are doing EMDR with a therapist or using a self-guided program such as Virtual EMDR, the distinction between choosing a new target and noticing a related memory remains the same. If another experience seems important enough to address separately, you can make a brief note of it and consider it during later preparation.

When Is It Better to Keep Your Original Target?

Changing a target is an option, not a requirement. If your original memory is specific and connects to your concern, you do not need to replace it simply because another memory comes to mind. Related experiences often remind us of one another, and that does not automatically make the newest example more useful.

You might also notice that you are comparing memories without finding a meaningful difference. If both are clear and relevant, continuing with the original choice can be reasonable. You can record the other memory and return to it in future preparation if you decide it needs separate attention.

Keeping the original target is not the same as ignoring new information. You have considered the alternatives and decided that the first experience remains a workable focus. That is a valid outcome of preparation too.

How to Confirm Your Choice Before Processing Begins

Once you have decided which memory to use, describe it in a short, ordinary sentence. Identify the event itself rather than an entire category of experiences. For example, “the moment my manager dismissed my question” gives you a more recognizable starting point than “all my problems with authority.”

Then check that the description matches your present goal. If it does, you can continue with the remaining preparation steps in your EMDR approach. If it does not, choose a different example before beginning. You do not need to search for a hidden memory or reconstruct details that you cannot recall.

Keep any unused targets in your notes if they still seem meaningful. You can review them later without carrying several separate targets into the same processing exercise. This gives your current session a clear focus while leaving room to address other experiences in the future.

Conclusion

Yes, you can change an EMDR target before processing starts. If another memory is clearer or more relevant to your current concern, you can select it during preparation. You can also keep your original choice when it remains a good fit. Identify one recognizable experience, note other memories for later if useful, and follow the preparation steps for the target you have chosen.