A Phase to be Repeated
Phase 3, as with all the following phases, is repeated throughout EMDR. Specifically, Phase 3 is done to begin processing a memory for the first time. The purpose of Phase 3 is to make a negative and positive cognition, establish a baseline for the memory, and get the mind ready for processing.
Positive and Negative Cognition
Early in Phase 3, you will identify a negative and positive cognition to go with the memory. This is a negative or positive belief about yourself regarding the memory. A good negative cognition is:
- About you (I am…)
- Present tense
- A belief, not a circumstance
For example, “I am worthless” meets these criteria while “Everyone ignored me” is not because it is in the past, focused on others, and describes a circumstance, not a belief. We will discuss how to identify a good positive cognition in Phase 5.
Establishing a Baseline
Before processing, it is essential to assess how the memory is affecting you. This allows you to see whether progress was made during memory processing. There are two measurements taken. First is how disturbing the memory feels to you. This is done on a scale of 0-10, with 10 being the highest level of disturbance. Second is a measurement of how true the positive cognition you created feels to you when you think of the memory. This is done on a scale from 1-7, where 1 feels completely false, and 7 feels completely true.
Priming the Engine
To start a lawnmower, you are required to press in this squishy bulb a few times before pulling the starter. This puts gas into the engine to prepare it for starting. Phase 3 operates as the primer, preparing the way for the beginning of processing in Phase 4. It does this through having you identify the worst part of the memory, bodily sensations around the memory, a negative cognition, and emotions about the memory. All of these help your mind connect to the memory for smoother processing. Finally, at the very end of this phase, you put all of these things together and begin Phase 4.
What to Expect
Here is the order of Phase 3:
- Identify the Worst Image
- Identify Negative and Positive Cognition
- Measure Positive Cognition
- Name Emotion
- Measure Memory Disturbance
- Identify Body Sensations
- Transition to Phase 4
The Positive Cognition is measured on a scale of 1-7, where 7 means feeling completely true. The Memory disturbance is measured on a scale of 1-10, where 10 means the highest level of disturbance. To transition to Phase 4, your therapist will say, “Bring up the picture and the words [negative cognition] and notice where you feel it in your body. Now follow my fingers with your eyes.” After this, you are in Phase 4 and have begun processing the memory.