The Difference Between CBT and EMDR

There are many, many treatment options available for anyone experience a mental health issue or crisis. So, how do you know what’s right for you? That’s a complex and sometimes evolving question but a strong first step is self-education. Doing your due diligence is a proven path gaining a basic understanding of your options.

To give you an idea what this entails, let’s explore the differences between two particular psychotherapy variations: cognitive behavioral therapy (CBT) and eye movement desensitization and reprocessing (EMDR). While EMDR technically grew out of CBT, the two approaches are very different — and very effective. Let’s take a closer look.

CBT: The Basics 

therapy session

CBT presents as classic talk therapy. However, its focus is very much on your actions and behaviors. In a nutshell, CBT can help you shine a light on distorted thinking patterns that are directly and indirectly shaping your choices. When such patterns are exposed, you are a much better position to understand the interplay between thoughts and behaviors. From there, you can are often resist the urge toward impulsive behaviors. 

CBT is an effective choice for many different mental health conditions and problems. Generally speaking, a CBT therapist can help you:

  • Identify how cognitive distortions are the source of unhealthy behavioral choices.

  • Recognize that counterproductive behaviors can result in a negative self-image

  • Learn how to reframe your thoughts in a healthy manner

  • Add these skills to your daily life so that they carryover outside the therapy room

EMDR: The Basics

Eye movement desensitization and reprocessing is most definitely not classical talk therapy. The odds are it’s unlike anything you’ve tried before! Here are the basic steps of the modality:

  • Your EMDR therapist will work with you to select a negative belief or memory

  • As you focus intently on that image, the therapist will execute particular finger and hand movement at your eye level

  • Your part of the process involves following the therapist’s hand movements while you remain focused on the negative belief

  • A state like R.E.M. sleep will be induced, thus allowing you to access distressing memories without being triggered

  • All of the above positions you to effectively process and resolve the negative thoughts and replace them with a positive image

EMDR is a short-term approach with minimal, temporary side effects. 

The Difference Between CBT and EMDR

Based solely on the brief overviews above, you can already see that CBT and EMDR can approach the same issue with very different methods. Let’s recap these differences:

  • CBT sessions will have you talking one-on-one with your therapist about your concerns. Together, you’ll do the work necessary to parse out the underlying cognitive distortions.

  • EMDR, in the other hand, is a somatic therapy. It involves talking, of course, but the physical component is the foundation of the process.

  • CBT is an ongoing process and it’s not immediately known how many sessions it will require.

  • EMDR, by definition, is performed over a preset number of sessions — usually 8 to 20. 

  • In between CBT sessions, you will be given homework to assure carry-over.

  • Between your EMDR sessions, you will remain aware of the treatment but there is no specific homework assigned.

CBT and EMDR: Is Either Modality a Good Option For You?

There’s no simple way to answer this question without an assessment. Each person’s circumstances, needs, and personal factors are unique. Thus, the ideal first step is to contact a therapist who is experienced in both treatment options. The more they know about you, the quicker they can get you started on the ideal path.

Whether you end up choosing EMDR therapy or CBT, either choice is backed with an abidance of research. I’d love to connect and tell you more. 

Previous
Previous

What is the Cause of Anxiety Attacks?

Next
Next

You Can Heal From Betrayal: Here's How