Using a TICES log can be particularly helpful in EMDR therapy. A TICES log can help us:
(1) Step back from a situation, allowing us to break down the elements of what we are experiencing in a distressing moment,
(2) Identify experiences in our present, day-to-day lives that may be worth processing, and
(3) Identify what experiences/memories in our past are in need of processing.
TICES stands for “Trigger”, “Image”, “Cognition” (Thoughts), “Emotions”, and “Sensations”.
Many of us think of memories as distinct “movie moments” that play out in our mind. However, when we stop to think about it we realize that there are several components to our memory of which images are just one piece.
Consider how a song or smell can transport us back to a moment in our life. Consider also how those sounds or smells may also bring up thoughts and feelings reminiscent of the past. Many clients are surprised to learn that sensations, body reactions, and posture are all connected to experiences in our past. Our jaw tightens up as we think of a tense moment with a particular person. The thought of an embarrassing moment in school brings back the butterflies in our stomach and we feel a wave of hot shame. Indeed, understanding these components of our memories are an important part of understanding ourselves and understanding how we can move forward.
So, next time you experience distressing symptoms take a minute to jot down “TICES” and record what you are experiencing.
Trigger/Target:
What experience/memory/feeling would you like to resolve/process?
Image:
What picture represents the worst part of the experience as you think of it now? OR, As you think of the experience, what is the worst part of it?
Cognition (Thoughts):
What words go best with that picture that express your negative belief about yourself as you think of it now? When you bring up the picture, what would you prefer to believe about yourself instead?
Emotions (Feelings):
When you bring up that picture and those words about yourself, what emotions do you feel now?
Sensations:
Where do you feel it in your body?
Additional questions that are helpful to consider:
Have there been other memories that felt like this?
When did you first experience this [kind of response, emotional reaction, belief about yourself]?
When did you first learn this belief about yourself? Who taught it to you?
If you'd like to watch a video I made that uses imagery from Christopher Nolan's Batman movies to illustrate how we can work to change our responses and reactions to certain stimuli, click here:
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