How to Choose What to Focus on During EMDR

Short Answer: Choosing what to focus on during EMDR involves identifying a specific memory, current trigger, thought, feeling, body sensation, or future concern you want to work on. In EMDR, this starting point is often called a target. You do not need a complete or vivid memory to begin, and your focus can change from one session to another.

Key Takeaways

• An EMDR target can be a past event, a present trigger, an uncomfortable body sensation, or a future worry.
• You do not need to start with your most difficult memory or have every detail recalled.
• Your focus can be something from the past, something affecting you now, or a concern about the future.

What Is an EMDR Target?

When people talk about an EMDR target, they are referring to the specific focus chosen for a set or session. While many people associate EMDR with past memories, a target does not have to be a major past event.

An EMDR focus can take different forms, including:

• A past memory or experience that still feels uncomfortable to think about.
• A current situation, interaction, or trigger that brings up an uncomfortable reaction.
• A thought or belief connected with what you're working on.
• A body sensation connected with what you're focusing on.
• A future situation or event that you feel anxious about facing.

How to Identify a Focus Area

You do not need to find a single, perfect target before starting EMDR. People often choose what to work on by looking at three main areas:

• Past Events: A specific past experience that still carries emotional weight when you bring it to mind.
• Present Triggers: A recent situation, interaction, or recurring experience that brings up an uncomfortable reaction.
• Future Concerns: An upcoming event, task, or transition that brings up worry or self-doubt when you picture it.

What If You Do Not Have a Clear Memory?

If you're using EMDR for anxiety, stress, grief, depression, addiction-related concerns, or other difficult experiences, your focus does not necessarily need to be a past traumatic memory. A current trigger, thought, feeling, or other specific concern can also provide a focus for a session.

You may not have a clear, vivid, or detailed memory of what you want to work on. That's okay. You do not need to recall every detail of an event, and you should not force yourself to dig for forgotten details.

If a specific memory is vague or hard to pinpoint, you can focus on:

• How you feel right now when you think about a general topic.
• A body sensation connected with what you're focusing on.
• A thought or belief connected with the concern.

Choosing a Focus with Virtual EMDR

Virtual EMDR guides you through selecting a focus area before beginning your sets.

The program provides structured prompts that help you identify a memory, trigger, thought, feeling, or other focus for the session. You choose what you want to work on and can change your focus between sessions.

Conclusion

Choosing what to focus on during EMDR does not require finding the perfect memory or reliving past distress in detail. Whether you choose a past event, a daily trigger, a physical sensation, or a future concern, the focus simply serves as a starting point for your session.