EMDR vs. CBT: Which Therapy is Right for You?
Choosing a type of therapy can feel confusing. There are many types of therapists and modalities out there. EMDR (Eye Movement Desensitization and Reprocessing) and CBT (Cognitive Behavioral Therapy) are two popular but very different therapeutic approaches. We have many people reach out to our online therapy practice to ask about these two types of therapy, and want to offer an overview here.
We will give a quick answer outlinining the differences, dive into each a little bit more deeply, and cover whether EMDR or CBT may be right for you and your needs.
EMDR vs. CBT: The Quick Answer
When considering EMDR vs. CBT, there are a few major differences. Below you can compare the two, and we go into more detail in a bit.
| EMDR | CBT | |
|---|---|---|
| Primary Focus | Processing traumatic and distressing experiences and memories | Changing unhelpful thoughts and behaviors |
| Often Used For | Trauma, PTSD, distressing memories | Anxiety, depression, OCD, and many other concerns |
| What Sessions Involve | Bilateral stimulation while discussing memories | Identifying thoughts, beliefs, and behavioral patterns |
| Homework | Generally less structured or without homework | Skills-building and exercises to use between sessions |
| Main Goal | Reducing the emotional impact of distressing memories | Developing healthier patterns of thought and behavior |
What is CBT
CBT, or cognitive behavioral therapy, is a therapy that focuses on the relationship between thoughts, emotions, physical sensations, and behaviors. It first came about in the 1960’s when American psychiatrist Dr. Aaron T. Beck developed cognitive therapy.
How CBT Works
CBT involves identifying common patterns that contribute to distressing symptoms. This may include identifying thoughts, emotions, or behaviors. These different aspects of experience influence each other. By working on them together, we can develop new perspectives, better coping strategies, and less harmful behavior.
What Happens in a CBT Session
During a CBT session, you will likely discuss whatever you are dealing with. Your therapist will help you identify thoughts and assumptions, explore their usefulness and accuracy, and offer ways you can approach it with a new perspective. A CBT session may include homework or skills-building; your therapist may give you new techniques to try during the time between sessions.
What Can CBT Help With?
CBT is a versatile therapy that has proven effective with many concerns, including:
Anxiety
Depression
Panic disorders
OCD
Stress
Insomnia
Some behavioral problems
What is EMDR?
EMDR is a newer therapy, with roots in the late 1980’s and Dr. Francine Shapiro. The history of EMDR is interesting, as it was perhaps stumbled-upon accidentally. In recent years, it has grown in popularity as the research shows its efficacy with certain conditions.
How EMDR Works
EMDR utilizes bilateral stimulation to help you process painful or traumatic memories. Difficult experiences may impact how we think, feel, and perceive the world. EMDR works to change our relationship to the difficult memory or experience, and process the experience differently.
What Happens During an EMDR Session?
EMDR aims to help people process distressing experiences through bilateral stimulation. This often involves tracking movement with your eyes or bilateral tapping. During this time, you will recount the traumatic or painful memory with a set structure. You can learn more in our post How Does EMDR Work? The Neuroscience Behind EMDR.
What Can EMDR Help With?
These days, EMDR is used for a whole bunch of things that aren’t necessarily supported by the research. We only offer EMDR for specific cases that the research supports, including:
PTSD
Trauma
Distressing memories
Anxiety, addiction, or depression where trauma play a role
Differences Between EMDR and CBT
Although EMDR and CBT are both types of therapy, they are quite different. From their focus to the methodology, these are two completely different approaches.
Focus: Past Experiences and Present Patterns
The first way EMDR and CBT differ is in their focus. EMDR generally spends more energy on the past, focusing on memories that are distressing and impacting the present. CBT, on the other hand, focuses on the current thoughts, behaviors, and patterns. The past won’t be ignored, but CBT is more focused on the present and moving forward.
Processing Experiences vs. Working with Thoughts
As such, CBT centers on current thoughts and patterns and how they may or may not be serving us. In CBT, we process what is currently happening as far as thoughts, feelings, and behaviors go. EMDR processes past experiences, and isn’t about challenging thoughts or patterns. Instead, we focus on the traumatic memory and how we can create new associations and perspectives.
Homework and Skills Between Sessions
The work of EMDR is largely done in session. There’s a strict protocol, the 8 phases of EMDR. You may be offered grounding or stabilization skills to utilize in daily life. CBT is much more skills-based. Your therapist may give you “homework” to utilize during daily life between sessions to practice what you’ve learned.
EMDR vs. CBT for Trauma
The most common use of EMDR is in treating trauma. One therapy isn’t necessarily better than the other here, but EMDR is more effective in treating trauma than any other disorder as far as we know. While EMDR can help you process past memories and see them in a new light, CBT may help you with your current experience and patterns.
EMDR vs. CBT for Anxiety
When it comes to anxiety therapy, CBT is the clear winner. EMDR is really only effective for anxiety if the anxiety is trauma-related. Otherwise, CBT is useful in identifying anxious thought patterns, reducing avoidance, and learning coping skills.
Can EDMR and CBT Work Together?
Of course, the two therapies may be used together to treat both past traumas and current patterns. A therapist may recommend CBT to help with coping skills, emotional regulation, and managing of symptoms. EMDR may be used to process specific distressing memories and experiences. Some clients benefit from this integrative approach, working with both the past and the future.
How to Choose Between the Two
When it comes to choosing between the two, I think there is one major question: Do you want to work with past traumas or current thought patterns? Of course past traumas can impact current thought and behavioral patterns. But knowing where you want to focus can help you make the decision. You can also reach out to us for a free consultation, where we can discuss what modality may be most useful for you.