EMDR Cognition
Card Sort

Find the belief that fits

How it works

You’ll see one card at a time. Drag it right if it fits you, left if it doesn’t.
After sorting all cards, you’ll review the ones that fit and narrow down to 1 or 2.
Your therapist will use your final selection to guide the EMDR process.

55 cards to sort

View full cognition list

Negative Cognitions 0 of 50 0 kept

0

Doesn’t fit me

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50 remaining

Fits me

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Prefer using physical cards in session? Get the EMDR Cognition Cards →

Narrow It Down

You had 0 cards that fit. Which feel most true?

Select the 1 or 2 that feel most true for you right now.

Sort Complete

Your Core Cognitions

These are the beliefs identified for today’s EMDR session. Each card shows the negative cognition and its paired positive cognition.

Want the physical card deck? Get the EMDR Cognition Cards →

EMDR Cognition List

All 50 negative and positive cognition pairs

Negative cognition Positive cognition

Responsibility / Defectiveness

I am a bad person.

I am a good person.

I am terrible.

I am fine as I am.

I am worthless.

I am worthy. I am worthwhile.

I am shameful.

I am honorable. I am worthy.

I am not lovable.

I am lovable.

I am not good enough.

I am good enough.

I deserve only bad things.

I deserve good things.

I am permanently damaged.

I am healthy. I can be healthy.

I am ugly.

I am fine. I am attractive. I am lovable.

My body is hateful.

My body is worthy of love, care, and acceptance.

I do not deserve ________.

I deserve ________.

I am stupid. I am not smart enough.

I am intelligent. I am able to learn.

I am insignificant. I am unimportant.

I am significant. I am important.

I am a disappointment.

I am okay just the way I am.

I deserve to die.

I deserve to live.

I deserve to be miserable.

I deserve to be happy.

I am different.

I am okay as I am.

I don’t belong.

I do belong.

I have to be perfect. (out of inadequacy)

I am fine the way I am.

I don’t matter.

I do matter.

I am incompetent.

I am competent.

I am invisible.

I am seen and valued.

Responsibility / Action

I should have done something.

I did the best I could.

I did something wrong.

I learned from it. I can learn from it.

I should have known better.

I do the best I can. I can learn.

I am inadequate.

I am adequate.

It’s my fault.

I did the best I could.

Safety / Vulnerability

I cannot be trusted.

I can be trusted.

I cannot trust myself.

I can trust myself. I can learn to trust myself.

I cannot trust my judgment.

I can trust my judgment.

I cannot trust anyone.

I can choose whom to trust.

I cannot protect myself.

I can (learn to) take care of myself.

I am in danger.

It’s over. I am safe now.

It’s not okay to feel my emotions.

It’s okay to feel my emotions.

It’s not safe to show my emotions.

I can safely show my emotions.

I cannot stand up for myself.

I can advocate for myself. I can make my needs known.

I cannot let it out.

I can choose to let it out.

I am not safe.

I am safe.

I am going to die.

I am safe now.

I am unprotected.

I am safe and protected.

I am too much.

I am just right as I am.

Power / Control / Choice

I am not in control.

I am now in control.

I am powerless.

I now have choices.

I am helpless.

I am capable.

I am weak.

I am strong.

I cannot get what I want.

I can get what I want.

I am a failure. I will fail.

I can succeed.

I have to be perfect. (to please everyone)

I can be myself. I can make mistakes.

I can’t handle it.

I can handle it.

I can’t change anything.

I have the power to change.

EMDR CognitionCard Sort

How it works

Narrow It Down

Your Core Cognitions

EMDR Cognition List

EMDR Cognition
Card Sort