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How to choose a target memory
Guidelines to help you choose what to focus on in your EMDR-PEP session, tailored for athletes aiming to overcome performance barriers.
Understanding Target Memories in EMDR-PEP
- What is a target memory? — A specific moment or experience tied to performance stress or mental blocks that still affects you.
- Why choosing the right memory matters — Starting with something manageable helps build your confidence and momentum.
- The goal of targeting a memory — To reduce mental blocks or negative feelings, shifting how you respond to challenges in training or competition.
Types of Memories You Can Work On
- Big, obvious moments — Clear, impactful events like a mistake in a key game or a missed opportunity.
- Small but meaningful experiences — Subtle incidents that stuck with you, such as a coach’s comment or a moment of self-doubt.
- Patterns of performance challenges — Recurring situations that trigger frustration, anxiety, or hesitation.
- Recent vs. past memories — Often easier to start with older or less charged experiences.
How to Pick the Right Memory to Start With
- Choose a memory that feels challenging but not overwhelming — avoid the most intense moments initially.
- Rate the emotional impact on a 0-10 scale — aim for something around 5-7 to work with.
- Focus on a specific moment or snapshot — rather than an extended period or vague feelings.
- Look for what feels “stuck” — a memory that triggers the same mental or physical reaction every time.
- Notice your body’s signals — tension, butterflies, or tightness often highlight a good target.
When to Reconsider a Target
- If it feels too intense to handle alone — consider using grounding or getting professional support first.
- If you feel numb or disconnected — it might help to try a different memory or technique.
- If there’s little or no emotional reaction — that memory may not need processing right now.
What If You’re Unsure Where to Start?
- Notice what triggers you in training or competition — those moments often link to past memories.
- Follow the feelings — ask yourself, “When have I felt this pressure or doubt before?”
- Trust your mind — sometimes the right memory surfaces naturally when you focus.
- Try prompts like, “What’s the earliest moment I remember feeling this way?”