Understanding EMDR and Negative Cognitions

Understanding our thoughts can be tough, especially when negative ones take over. We all experience negative thoughts about ourselves. These thoughts, known as negative cognitions, are the deeply rooted beliefs we have about ourselves—beliefs like “I’m not good enough” or “I’m powerless.” They can feel immovable, weighing us down and limiting our ability to thrive. They usually originate from negative experiences in childhood.

Fortunately, Eye Movement Desensitization and Reprocessing (EMDR) therapy offers a gentle and transformative path toward shifting those negative beliefs. Through EMDR, negative cognitions are not just addressed but replaced with empowering, adaptive beliefs that nurture emotional well-being and resilience.

In this guide, we’ll explore the role of EMDR therapy in addressing these challenging thoughts. Together, we’ll dive into what negative cognitions are, how they develop, and the incredible ways EMDR helps individuals shift from self-doubt to self-compassion. Whether you’re considering EMDR for yourself or just seeking to understand it better, this article is here to guide and support you.

What Is EMDR Therapy?

Eye Movement Desensitization and Reprocessing (EMDR) is a unique and evidence-based therapy developed to help individuals process and heal from traumatic experiences. Unlike traditional talk therapy, EMDR uses bilateral stimulation—such as guided eye movements, tapping, or sounds—to engage the brain’s natural healing process to desensitize distressing memories. Think of it as a way to help your brain “unstick” from the pain of past memories and move into the present.

The therapy follows eight structured phases, each designed to gradually reduce the emotional charge of traumatic memories while installing positive beliefs about self. Originally developed for treating PTSD, EMDR has since proven effective for a wide range of mental health conditions, including anxiety, depression, and phobias. At its core, EMDR is about empowerment—helping individuals reclaim control over their emotions, thoughts, and lives.

What Are Negative Cognitions in EMDR?

EMDR negative cognitions are the harmful, self-limiting beliefs that often arise from unresolved trauma. These are not fleeting thoughts but deeply ingrained perceptions that can influence how we view ourselves and the world.

Common examples include:

• “I’m not good enough.”
• “I’m powerless.”
• “I cannot trust anyone.”
• “I deserve to feel this way.”

These beliefs are often connected to cognitive distortions—patterns of unhelpful thinking, such as catastrophizing, overgeneralizing, or blaming oneself for events outside one’s control. Left unaddressed, negative cognitions can fuel cycles of low self-esteem, anxiety, depression, and emotional distress.

In EMDR therapy, identifying and addressing these beliefs is a cornerstone of the healing process. By targeting the root causes of these thoughts, EMDR helps clients replace the existing negative beliefs with positive cognitions, fostering healthier perspectives and greater emotional balance.

A List of Negative Cognitions EMDR

Negative cognitions in EMDR therapy are often grouped into categories. This allows therapists and clients to explore patterns and pinpoint areas for growth.

Common Categories of Negative Cognitions:

• Responsibility:
  • “I should have done something.”
  • “I did something wrong.”
• Safety and Vulnerability:
  • “I am in danger.”
  • “I cannot protect myself.”
• Control and Choice:
  • “I am powerless.”
  • “I cannot succeed.”
• Defectiveness and Self-Worth:
  • “I am not good enough.”
  • “I am unlovable.”

Identifying these cognitions is one of the first steps in EMDR therapy, as we must identify and acknowledge our negative experiences and beliefs in order to move to more present and adaptive views of ourselves, others, and the world around us.

How EMDR Therapy Dismantles Negative Cognitions

The heart of EMDR therapy lies in its ability to reprocess memories and shift harmful beliefs into adaptive, positive ones. This process unfolds over eight phases, each tailored to the client’s unique needs:

1. History-Taking and Treatment Planning: The therapist gathers information about your history, identifying key memories and negative cognitions to address.
2. Preparation: You’ll build trust with your therapist and learn coping skills to manage emotions that may arise during sessions.
3. Assessment: Together, you’ll identify specific memories, negative beliefs, and the emotions tied to them.
4. Desensitization: Through bilateral stimulation, the emotional intensity of the targeted memory is reduced.
5. Installation: Positive cognitions—like “I can have some control” or “I am worthy of love”—are installed and reinforced.
6. Body Scan: This phase ensures your body aligns with the positive belief, promoting a sense of physical and emotional peace.
7. Closure: Each session ends with grounding techniques to ensure you feel safe and stable.
8. Reevaluation: Progress is reviewed in the following session, ensuring changes are lasting and meaningful.

Cognitive Distortions and Their Role in EMDR

Cognitive distortions are unhelpful thinking patterns that amplify negative cognitions. Examples include:

• “Everything is my fault” (personalization).
• “Nothing ever works out for me” (overgeneralization).
• “If I’m not perfect, I’m a failure” (all-or-nothing thinking).

In EMDR, recognizing these distortions is key. The therapy gently challenges and reprocesses these patterns, helping individuals adopt more balanced and compassionate perspectives.

The Power of Adaptive Cognitions

EMDR therapy doesn’t just reduce the hold of negative beliefs—it replaces them with positive cognitions that empower and uplift the client. These affirming thoughts are often the exact opposite of their negative counterparts.

Examples of Positive Cognitions:

• “I can have some control.”
• “I can protect myself now and can find safety with the support of loved ones.”
• “I did the best I could.”
• “I deserve love and happiness.”

These beliefs act as a foundation for resilience, enabling clients to move forward with greater confidence and self-compassion.

Real-Life Transformations Through EMDR

One client, for example, who was burdened by years of guilt and self-doubt, found freedom while in the EMDR process. By confronting her negative cognition of “I should have done more,” she was able to replace it with “I did my best.” This shift helped her rebuild self-trust and embrace healing in relationships.

Another individual, deeply affected by interpersonal trauma, replaced the belief “I am powerless” with “I am capable and strong.” This transformation sparked profound personal growth, allowing them to thrive in ways they couldn’t have imagined prior to EMDR.

Embracing Healing Through EMDR

Negative cognitions can feel like insurmountable barriers, but EMDR therapy proves that healing is possible. By addressing the root causes of these beliefs, EMDR fosters resilience, emotional balance, and a renewed sense of self.

If you’re ready to explore this transformative therapy, consider reaching out to an EMDR-trained therapist in Chicago or Denver. Healing is not just possible—it’s within reach. Let this be the beginning of your journey toward empowerment and well-being.