Exploring Cognitions in EMDR

Sometimes, past experiences can shape the way we see ourselves in ways we don’t always notice.
These beliefs can be encouraging and supportive, or they can be heavy and self-critical.

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In EMDR therapy, we sometimes explore these patterns by looking at positive (supportive) and negative (unhelpful) cognitions — short statements that capture how we might feel about ourselves deep down.

Supportive Beliefs About the Self

(examples)

I am worthy.
I can learn and grow.
I am in control now.
I am good enough.

Unhelpful Beliefs About the Self

(examples)

I am powerless.
I am not good enough.
I am unsafe.
I cannot trust myself.

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Explore More

View the EMDR Cognitions List (PDF)

A simple list of common unhelpful (negative) and supportive (positive) beliefs used in EMDR therapy. You can use it to notice which beliefs may feel familiar for you and which might feel possible to grow toward over time.

Explore More EMDR Resources

Including practical tools, reflective exercises, and strategies to support your therapy process.

Disclaimer

The information on this page is for general education only and is not a substitute for professional care. EMDR should always be undertaken with a trained therapist who can guide the process in a way that is safe and appropriate for your needs.