What Is a Positive Cognition in EMDR?

What Is a Positive Cognition in EMDR?

Short Answer: In EMDR, a positive cognition is a positive belief about yourself that you would prefer to believe when thinking about the memory or experience you are working on. It is usually a short statement such as “I am good enough,” “I have choices now,” or “I can trust myself.” During EMDR, you may notice whether this positive belief begins to feel more believable as your response to the memory changes.

Key Takeaways

• A positive cognition is a positive belief about yourself connected to the memory or issue you are working on.
• It usually describes what you would like to believe about yourself now.
• Common themes involve self-worth, responsibility, control, choice, trust, and confidence.
• The positive cognition should feel relevant to the negative belief connected to the experience.
• It does not have to feel completely true when you first choose it.
• During EMDR, you can notice whether the positive belief begins to feel more believable.

What Does “Positive Cognition” Mean?

The term positive cognition sounds technical, but the idea is fairly simple.

In EMDR, a cognition is a thought or belief. A positive cognition is a more helpful belief about yourself that you would prefer to associate with the experience you are working on.

For example, imagine that a difficult experience brings up the negative belief:

“I am powerless.”

A positive cognition might be:

“I have choices now.”

Or perhaps a past rejection brings up:

“I am not good enough.”

A positive cognition might be:

“I am good enough.”

The positive cognition represents how you would rather see yourself when you think about the experience.

How Is a Positive Cognition Different From a Negative Cognition?

A negative cognition reflects the negative belief about yourself that currently feels connected to the experience.

A positive cognition reflects the more helpful belief you would prefer to hold instead.

For example:

• Negative: “I am powerless.”
• Positive: “I have choices now.”

Or:

• Negative: “It was my fault.”
• Positive: “I did the best I could.”

Or:

• Negative: “I cannot trust myself.”
• Positive: “I can trust myself.”

The positive cognition does not simply need to be the grammatical opposite of the negative cognition. It needs to express a belief that feels meaningful and relevant to you.

Common Examples of Positive Cognitions

There is no single list of positive cognitions that works for everyone. The right statement depends on the experience and the meaning you connect to it.

Some common themes include:

Self-Worth

Examples may include:

• I am good enough.
• I am worthy.
• I deserve love.
• I matter.
• I am okay as I am.
• I am valuable.

Responsibility

Examples may include:

• I did the best I could.
• I am not responsible for everything that happened.
• I can let go of the blame.
• I can forgive myself.

Control and Choice

Examples may include:

• I have choices now.
• I am in control of my life now.
• I can make my own decisions.
• I can choose how I respond.
• I can handle this.

Trust

Examples may include:

• I can trust myself.
• I can trust my judgment.
• I can learn who to trust.
• I can rely on myself.

Confidence and Capability

Examples may include:

• I am capable.
• I can handle difficult situations.
• I can learn from this.
• I can move forward.
• I can take care of myself.

The exact words are less important than choosing a statement that captures how you would genuinely prefer to see yourself.

Does the Positive Cognition Have to Feel True?

Not completely.

When you first choose a positive cognition, you may understand it intellectually without fully feeling it.

For example, you might choose:

“I am good enough.”

You may know logically that this is true while still noticing that a particular memory brings up the old belief:

“I am not good enough.”

That is okay.

You are not expected to convince yourself that the positive cognition is completely true before beginning the EMDR process.

Instead, EMDR gives you a way to notice how believable the positive cognition feels and whether that changes as you work with the experience.

How Does EMDR Measure a Positive Cognition?

EMDR commonly uses a simple scale called the Validity of Cognition, often shortened to VOC.

You rate how true the positive cognition feels to you when you think about the memory.

The traditional VOC scale runs from 1 to 7:

• 1 means the statement feels completely false.
• 7 means the statement feels completely true.

For example, your positive cognition might be:

“I can trust myself.”

When you bring the memory to mind, you might initially rate that belief as a 3.

Later, the same statement might feel more believable.

The number is simply a way to notice change. There is no need to choose the “right” rating.

What Makes a Useful Positive Cognition?

A useful positive cognition is generally simple, personal, and connected to the experience you are working on.

Keep It Short

A short statement is usually easier to focus on.

Instead of:

“I believe that after everything I have experienced, I am probably capable of making better choices for myself now.”

A simpler version might be:

“I can trust myself.”

Make It About Yourself

A positive cognition usually describes something about you, rather than what you want another person to do.

Instead of:

“People will treat me better.”

You might choose:

“I deserve respect.”

The first statement depends on other people's behavior.

The second describes how you want to see yourself.

Connect It to the Experience

The positive cognition should make sense in relation to the issue you are working on.

If the negative belief is:

“I am powerless.”

Then:

“I have choices now.”

may feel more relevant than an unrelated statement such as:

“I am lovable.”

Both are positive beliefs, but one may fit the particular experience better.

Does a Positive Cognition Have to Be the Exact Opposite of the Negative Cognition?

No.

Sometimes the opposite is a natural fit:

• “I am worthless” → “I am worthy.”
• “I am not good enough” → “I am good enough.”
• “I cannot trust myself” → “I can trust myself.”

But other times, a different statement may feel more meaningful.

For example:

• “I am powerless” might become “I have choices now.”
• “It was my fault” might become “I did the best I could.”
• “I cannot handle this” might become “I can handle what comes.”

The goal is not to create a perfect pair of opposite sentences. The goal is to identify the belief that better represents how you would like to see yourself.

What If I Cannot Think of a Positive Cognition?

You do not need to force one immediately.

One useful question is:

“When I think about this experience, what would I rather believe about myself?”

You can also think about the negative cognition and ask what belief would feel more helpful now.

For example, if you notice:

“I have no control.”

You might ask:

“What would I rather believe?”

Perhaps the answer is:

“I have choices now.”

If the first wording you choose does not feel quite right, you can adjust it.

There is no single correct positive cognition for a particular memory.

What If More Than One Positive Cognition Fits?

That is fine.

One experience may connect to several positive beliefs.

For example, after working with a difficult relationship, you might identify:

• “I deserve respect.”
• “I can trust myself.”
• “I have choices now.”

You do not need to decide which statement is universally best.

Choose the one that feels most relevant to what you are focusing on at that moment.

If another belief becomes more meaningful later, you can use that instead.

Can Your Positive Cognition Change During EMDR?

Yes.

As your response to a memory changes, the belief that feels most meaningful may change too.

You might begin with:

“I can handle this.”

Later, you may realize that:

“I have choices now.”

better reflects what has changed for you.

That does not mean you chose incorrectly at the beginning.

The positive cognition is part of the process, and your understanding of the experience may shift as you work with it.

Positive Cognitions in Self-Guided EMDR

In self-guided EMDR, you may be asked to identify both a negative belief connected to the experience and a positive belief you would prefer to hold instead.

You do not need psychological training to choose one.

Start with a short statement that feels relevant to the issue you are working on. If you are unsure, ask yourself:

“What would I rather believe about myself when I think about this?”

With Virtual EMDR, the structured self-guided process walks you through identifying the different parts of the experience you want to work with, including the beliefs connected to it.

If your positive cognition changes as you continue, you can adjust it.

Is a Positive Cognition Just Positive Thinking?

Not exactly.

A positive cognition in EMDR is not simply an encouraging phrase or affirmation chosen because it sounds good.

It is connected to the particular memory or experience you are working on.

For example, repeating:

“Everything is wonderful.”

would not necessarily be useful if it has little connection to the issue.

A statement such as:

“I have choices now.”

may be much more meaningful if the experience left you feeling powerless.

The goal is not to pretend that something difficult did not happen. It is to identify a belief about yourself that feels more helpful and appropriate now.

Conclusion

A positive cognition in EMDR is a more helpful belief about yourself that you would prefer to connect with the memory or experience you are working on.

It may be something like “I am good enough,” “I have choices now,” “I did the best I could,” or “I can trust myself.”

The positive cognition does not need to feel completely true when you first choose it, and you do not need to find the perfect wording. It gives you a simple way to identify how you would rather see yourself and to notice whether that belief becomes more believable as your response to the experience changes.