CBT vs. EMDR: Understanding the Key Differences
Do you ever feel like you’re stuck in a loop of anxious thoughts? Do you struggle with a past traumatic experience? Are there times when you wish you understood yourself on a deeper level?
Therapy is something that can touch on each of these matters. But with so many approaches, it can be hard to know where to even start. Two of the more common yet effective methods are cognitive behavioral therapy (CBT) and eye movement desensitization and reprocessing (EMDR).
Once you dive into learning about these methods, they may seem similar. Once you dig a little deeper, however, you will find that they follow different courses of treatment. Let's take a closer look at CBT, EMDR, and where they differ.
What Is CBT?
CBT is a structured method that focuses on how your thoughts, feelings, and behavior are all connected. It may appear simple, but it is highly effective in identifying and challenging negative thought patterns, allowing you to make appropriate changes.
The typical flow of CBT sessions involves:
Recognizing distorted thinking
Reframing negative beliefs
Practicing new behaviors
Completing real-life applications of new skills learned
CBT has been highly effective with depression, anxiety, PTSD, and panic disorders. If you prefer a more structured approach and are comfortable discussing your experiences, this may be a good fit.
What Is EMDR?
EMDR, on the other hand, takes a less traditional approach. This method was originally developed for PTSD treatment, but is effective with an array of mental and physical health conditions, including complex trauma, panic disorders, phobias, addiction, and chronic pain.
EMDR focuses on the use of bilateral stimulation to help you reprocess traumatic memories that are causing you distress. While you focus on a target memory, you will be guided through bilateral stimulation in the form of side-to-side eye movements, tapping, or auditory tones. This process simulates your REM sleep state and offers relief in a manner that doesn’t revolve around talking.
Key Differences
Session style: CBT heavily relies on talk-based sessions. EMDR focuses on more experiential sessions rather than verbal.
Homework: For CBT to be most effective, you will be assigned frequent assignments to complete outside of your therapy sessions. With EMDR, minimal homework is involved.
Trauma processing: During CBT sessions, in order to process through trauma, you will need to be vulnerable and open up about your experience. In EMDR, you can fully process your trauma without reliving the finer details of your past experiences.
Tools used: CBT can involve elements of journaling, various worksheets, and exposure therapy. EMDR’s main driver is the stimulation via eye movements, tapping, or auditory cues.
Time of treatment: CBT typically ranges from three to four months, with the possibility of extending the duration. EMDR often yields faster results, with an average of six to 12 sessions, depending on the individual.
Determining Which One Is Right for You
When it comes to mental health and therapy options, there isn’t a one-size-fits-all method. It’s worth exploring what best fits your needs and what approach makes you feel the most comfortable.
If you tend to approach things with logic and practicality, CBT may be a good area to start your journey. If you have deeply rooted trauma that you’re not quite ready to dive headfirst into, a more intuitive approach with EMDR could be a better fit.
In some instances, your course of treatment can involve more than one approach and be tailored to meet your unique needs. CBT could help reduce your daily stress and anxiety, while EMDR can be used to work on more complex trauma.
Ready to Take the Next Step?
Whether you’re dealing with anxiety, trauma, or just like you’re in a rut, therapy can help. Reach out to explore CBT or EMDR therapy further.