EMDR Trauma Healing Workbook

EMDR Cognitions NEGATIVE VS POSITIVE

SELF DEFECTIVENESS

POSITIVE COGNITION

NEGATIVE COGNITION

Recognizing personal strengths and abilities Accepting mistakes and learning from them Being open to feedback and constructive criticism Practicing self-compassion and self-forgiveness Seeing failures as opportunities for growth and learning Setting realistic goals and celebrating small successes Focusing on the present moment and not dwelling on past failures Challenging negative self-talk and replacing it with positive affirmations Recognizing that perfection is not attainable, and it's okay to make mistakes. Recognizing that self-perception is subjective, and others may perceive you differently Recognizing and accepting personal accountability for one's actions and decisions. Setting and upholding personal boundaries. Distinguish between what is/isn't within one's control. Being able to ask for help and support when needed. Taking care of oneself physically/emotionally/ mentally. Being able to say "no" when it's necessary. Being able to apologize and make amends. Being able to set realistic and achievable goals. Being able to take on appropriate level of responsibility for one's own life. Being able to let go of things that are not one's responsibility and focus on what is within one's control POSITIVE COGNITION

Automatic thoughts such as "I can't trust anyone" Overgeneralizing "people always let me down" Mind reading "they must be thinking bad of me" Should statements "I should have known better" Personalization "it's my fault" Blaming "It's his fault" Catastrophizing "This is going to be a disaster" Discounting the positive "It doesn't count, it was just luck" Global labeling "I'm a failure" Emotional reasoning "I feel guilty, so I must be guilty"

RESPONSIBILITY

NEGATIVE COGNITION

Automatic thoughts such as "It's all my fault" Blaming oneself for others mistakes or problems. Feeling guilty for things that are not under one's control. Shouldering the blame for things that are not one's responsibility. Feeling responsible for the happiness of others Apologizing excessively even when it's not one's fault. Taking on others problems as one's own Not setting boundaries and taking care of oneself Ignoring one's own needs in order to meet the needs of others Over-functioning and taking on too much responsibility.