EMDR vs. CBT: Which One Is Right For You?
Takeaway: When it comes to mental health treatment, it’s important to find the approach that works best for you. However, this can be difficult if you’re new to therapy or are unfamiliar with the many options available. While there are several different types of therapy, EMDR and CBT are two of the most popular. In this post, I'll explain the difference between CBT and EMDR so you can choose which one is right for you.
Understanding EMDR therapy
EMDR stands for eye movement desensitization and reprocessing therapy. It was created over four decades ago by researcher and psychologist Dr. Francine Shapiro. Initially, it was studied and used as a treatment for post-traumatic stress disorder (PTSD).
While EMDR therapy is still commonly used for treating PTSD, research shows that it can also be helpful in treating other mental health conditions. According to the Eye Movement Desensitization and Reprocessing International Association (EMDRIA), it is an effective treatment for anxiety disorders, depression symptoms, obsessive-compulsive disorder (OCD), bipolar disorder, and more. It can even be used to treat chronic pain.
How EMDR therapy works
EMDR is different from traditional talk therapy approaches. Instead of discussing your experiences in detail, your EMDR therapy will guide you through bilateral stimulation exercises. These techniques typically involve back-and-forth eye movements or tapping alternating sides of the body.
The goal of bilateral stimulation is to change how traumatic memories are stored in your brain. With EMDR treatment, your brain will learn how to react calmly to a traumatic memory so you no longer experience emotional distress associated with the memory.
Understanding CBT
CBT stands for cognitive behavioral therapy. As the name suggests, it's focused on the relationship between thoughts (cognitions) and actions (behaviors), as well as our emotions.
While its origin story is less specific than that of EMDR, it evolved from the work of researchers and psychologists like Albert Ellis and Aaron Beck.
CBT therapy is one of the most widely practiced forms of therapy. Research shows that it can be used to treat a wide range of different mental health conditions, including anxiety, panic disorder, depression, eating disorders, and more. According to the American Psychiatric Association (APA), it can also be used to treat posttraumatic stress disorder.
How CBT works
In CBT therapy, your therapist will help you identify negative thought patterns. Some common negative thought patterns include overgeneralization (difficulty seeing nuance) and catastrophizing (thinking of the worst-case scenario).
Once you identify these patterns, you can actively shift your thoughts in a more helpful, positive direction.
Your therapist will also help you change your actions to support your mental health. For example, if you avoid certain situations out of anxiety, your therapist might help you start to confront these situations head-on.
The goal of CBT is to improve your quality of life through shifting thought and behavior patterns.
What’s the difference between CBT and EMDR?
EMDR and CBT are both widely used forms of therapy that can help people reach their mental health goals. However, there are several key differences to be aware of. Here are some of the main components that distinguish EMDR vs. CBT.
They're based on different underlying theories.
As we've discussed, CBT was founded on the idea that our thoughts, behaviors, and emotions all influence each other. EMDR, on the other hand, is based on the concept that the way traumatic memories are stored in our brains can influence how we feel.
While both theories can be true, these two forms of therapy are born from different concepts.
They were created for different purposes.
Dr. Francine Shapiro created EMDR specifically to treat PTSD symptoms. Even though it's since been used to treat other mental health conditions, trauma is still the main reason why people engage in EMDR.
CBT wasn't invented to treat any one condition in particular. It's used to treat a wide range of different mental illnesses (and even some physical health problems), so it's less specialized than EMDR.
They use different techniques.
CBT is a traditional form of talk therapy in which people discuss their thoughts, feelings, and behaviors. It's important to go into detail in these conversations so your therapist can have an intimate understanding of your patterns and how to help you shift them.
This is different from EMDR, which mainly relies on bilateral stimulation techniques to help people heal. In EMDR therapy, people don't need to discuss their traumatic memories in-depth in order to find profound healing.
The role of the therapist is different in both approaches.
CBT therapists often focus on developing a strong therapeutic relationship with their clients. Having this trusting relationship may help people feel more comfortable opening up, and sharing more information about their inner world can help the therapist identify their patterns with them.
EMDR doesn't require this sort of connection between therapist and client since there is much less discussion of the client's thoughts and memories. While some EMDR therapists will take special care to build this kind of relationship, you can benefit from EMDR therapy without it.
They require different levels of effort outside of session.
The bulk of EMDR therapy work is done in session. An EMDR therapist will likely encourage you to notice how you're feeling between sessions, but you won't have any formal "homework" for these sessions.
CBT, however, often involves practicing skills outside of session. Some CBT therapists may provide worksheets for you to do on your own to recognize how your patterns present themselves in your daily life.
CBT vs. EMDR: How do I know which one is right for me?
Choosing which form of therapy you want is a highly personal decision. Before picking one, it's important to remember that there's no right or wrong option. Both EMDR and CBT are well-researched, highly effective treatments. And if you've never been to therapy before, you might not know what you prefer until you try it.
Many people choose EMDR therapy if they've experienced trauma. EMDR can be appealing because you can get fast results without having to explicitly share details about the traumatic event you went through.
On the other hand, people might choose CBT if they prefer to talk about things with a trusted confidant. It can be therapeutic to share your internal experience and feel validated and understood.
Some people choose one type of therapy over another based on personal preferences, values, goals, and convenience. There are many factors that go into this choice, and whatever decision you make is valid. Plus, you can always try one approach and change your mind if it doesn't work for you.
EMDR therapy can help you find freedom from past wounds.
If your trauma symptoms are interfering with your relationships, mental health, and day-to-day life, I recommend trying EMDR therapy. As an EMDR therapist myself, I've seen firsthand how transformative this approach can be. Trauma can make you feel stuck in the past, but EMDR shows you that it's possible to imagine a different future.
I encourage you to reach out for your free consultation to learn more about how I can help. I offer online therapy to people living across Texas and California, and I'd be honored to support you on your path forward.
