What If You Need More Time Between Difficult Targets?

What If You Need More Time Between Difficult Targets?

Short Answer: If you need more time between difficult targets during Eye Movement Desensitization and Reprocessing (EMDR), you can adjust your pace before moving on to the next memory or experience. Some targets may take longer to process than others, especially when they involve strong emotions or several connected memories. Taking a break, reviewing your progress, or allowing more time between sessions can help you approach the next target when you feel ready. EMDR does not require you to work through every target on a fixed schedule.

Key Takeaways

• Different EMDR targets may require different amounts of processing time.
• You do not need to move immediately from one difficult target to another.
• Taking additional time can help you reflect on changes from previous sessions.
• You can adjust the timing of your sessions based on your needs and readiness.
• Both therapist-guided and self-guided EMDR allow for flexibility in how you approach different targets.

Why Might You Need More Time Between EMDR Targets?

In EMDR, a target is a specific memory, experience, thought, or situation selected for processing. Some targets may involve relatively straightforward experiences, while others may be connected to several memories or emotional responses.

After working on a difficult target, you may prefer to spend more time noticing how your reactions have changed before beginning another one.

For example, you might complete a session focused on a painful childhood experience and realize that you want to reflect on what came up before addressing another related memory.

Needing additional time does not necessarily indicate that something is wrong with your progress. It may simply reflect the amount of attention you want to give that particular experience.

Do You Have to Move Directly to the Next Target?

No. EMDR is not a process in which every target must be addressed immediately after the previous one.

Although EMDR follows a structured approach, the timing of individual targets can vary. A person may work on one target across several sessions, revisit a previously addressed memory, or spend time preparing before moving to something new.

The important distinction is between following the overall EMDR process and trying to complete targets according to an arbitrary schedule.

You can maintain a structured approach while allowing flexibility in how quickly you move through your selected memories or experiences.

How Can You Tell When You Are Ready for Another Target?

There is no single amount of time that everyone should wait between difficult targets.

Instead, consider how you are responding to the target you have already addressed and whether you feel ready to focus on something different.

Some useful questions include:

• Has the previous target become less emotionally upsetting?
• Do I notice any changes in how I think about the experience?
• Are there aspects of the previous target that I still want to address?
• Do I feel prepared to focus on another memory or experience?
• Would I benefit from additional time before my next session?

These questions can help you evaluate your pacing without creating a strict rule about when you must continue.

Feeling ready to address a new target does not always mean the previous memory has completely stopped producing an emotional response. Reviewing how the memory feels can help you decide whether to continue working on it or move to something else.

What Can You Do During the Time Between Difficult Targets?

Taking time between targets does not mean you have to stop paying attention to your progress.

You can use the interval to reflect on what you have already worked through and prepare for your next session.

Review Your Previous Session

Think about the target you addressed and any changes you noticed during or after the session.

You might consider whether the memory feels different, whether certain thoughts have changed, or whether particular emotional reactions are less noticeable.

Make Notes About Your Progress

Brief session notes can help you remember what you worked on and identify anything you may want to revisit.

For example, you might record the target, your emotional reactions, and any new thoughts or perspectives that emerged.

You do not need to analyze every reaction in detail. A few simple observations may be enough.

Use Grounding or Relaxation Techniques

If you want to spend some time settling after an emotionally demanding session, familiar grounding or relaxation exercises may be helpful.

These might include slow breathing, noticing your surroundings, or engaging in an ordinary activity that helps you feel comfortable and present.

Consider Your Next Target

When you feel ready, review the memories or experiences you want to address next.

You may decide to continue with a related memory, choose a different target, or spend another session working with the original experience.

Is Taking More Time the Same as Losing Progress?

No. Allowing more time between targets does not automatically mean you are losing the progress made during previous EMDR sessions.

EMDR processing is not measured only by how many memories you address or how quickly you move through them.

Progress may also involve changes in the emotional intensity of a memory, the beliefs associated with it, or your reactions when remembering the experience.

For example, you might notice that a previously upsetting memory now feels less emotionally charged, even though you have not yet started processing the next memory on your list.

Taking a break does not necessarily reverse that change.

However, progress can vary, and there is no guarantee that every improvement will remain exactly the same between sessions.

How Does This Work With Self-Guided EMDR?

With self-guided EMDR, you generally have more direct control over when you schedule sessions and which targets you choose to address.

Virtual EMDR is a structured, self-guided online EMDR program that allows users to work independently rather than attending scheduled sessions with a therapist.

This flexibility means you can allow additional time between difficult targets instead of immediately starting another session.

For example, after working on an emotionally demanding memory, you may choose to take several days to reflect on the experience before selecting your next target.

In therapist-guided EMDR, you can discuss the timing of your next target with your therapist. In self-guided EMDR, you take a more active role in deciding when you are ready to continue.

In either format, the goal is to approach each target at a manageable pace rather than trying to complete a certain number of targets within a predetermined period.

Should You Return to the Same Target Before Starting Another?

Sometimes, yes.

If you feel that there is more to address in a previous target, you may choose to return to it rather than move immediately to a new memory.

During EMDR, an initial target can sometimes lead to related memories, thoughts, or emotional responses. These connections may become part of the work you want to continue.

For example, processing a memory involving rejection might bring your attention to a related experience from another period of your life.

You may decide to spend another session on the original target or address the connected memory separately.

The decision depends on your progress, your goals, and how the experiences relate to one another.

Can You Change Your Target Schedule as You Go?

Yes. Your target schedule does not have to remain exactly as you originally planned.

You might expect to address several memories over a particular period, then discover that one experience needs more attention than anticipated.

You may also find that a target feels less upsetting than expected and decide you are ready to move forward sooner.

These changes do not necessarily mean your original plan was incorrect. They reflect the fact that EMDR processing can vary from one target to another.

Rather than treating your target list as a strict checklist, you can use it as a guide that helps you organize your sessions while leaving room for adjustments.

Conclusion

Needing more time between difficult EMDR targets is a reasonable part of managing your individual pace.

Some memories may require additional attention, while others may feel easier to address. You can take time to reflect on previous sessions, notice changes in your reactions, and decide when you want to begin working on another target.

Whether you are using therapist-guided EMDR or a structured self-guided program, progress does not have to be measured by how quickly you move from one target to the next. What matters is giving each experience the attention it needs while maintaining a pace that works for you.