What Are The Differences Between CBT And EMDR?
At first glance, Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR) Therapy seem similar. If you think of healing as a journey, CBT might be considered the scenic route—in contrast, EMDR therapy is a highway that the therapist and client build together.
Let's take a closer look at the differences between these two forms of therapy.
CBT: A Tool to Manage Emotions
While CBT and EMDR are both forms of talk therapy, the philosophies and methods behind them are different. CBT typically lasts between 5 and 20 sessions and emphasizes teaching techniques and skills to challenge negative thoughts when they arise. CBT treats our thoughts, feelings, and behaviors as interconnected. The focus is on helping people explore and process these emotions to allow them to respond with clarity when challenges arise.
During a CBT session, the therapist and client work together to identify issues and distress in day-to-day life. Within the framework of CBT, we’re taught how emotions such as anger, sorrow, grief, disappointment, or jealousy can all contribute to our behaviors without our realizing it.
Skills-Focused
Because CBT emphasizes skill building, it often incorporates homework in the form of journals and worksheets. Clients may be asked to track negative thoughts, write them down, and practice trying to challenge them with positive beliefs instead. Self-soothing techniques, problem-solving skills, and a variety of mindfulness and relaxation techniques may be covered as well. Many CBT therapists have a specialized toolbox they draw from to connect clients with skills that will serve them best.
CBT as a Treatment
CBT is most often used to treat addiction, anxiety, depression, emotional dysregulation (anger management), grief, obsessive-compulsive disorder, and eating disorders.
EMDR: A Method for Healing Trauma
In contrast, EMDR is rooted in research that shows the connection with how traumatic memories are formed and stored in our brains. Traumatic memories are stored as emotional memories, which closely relate to our fight-or-flight instinct. When something triggers those memories, we may not even be aware of it—it could be a smell, a tone of voice, or even the way someone touches us. Because our traumatic memories are stored differently, they’re also sometimes more difficult to access.
EMDR works by using bilateral stimulation which is rapid back-and-forth eye movements or alternating left-to-right sounds to activate the areas of the brain responsible for holding those memories. During an EMDR session, the therapist guides the client through the process of desensitization and reprocessing of those memories in a safe, controlled environment. As a result, trauma wounds—and negative beliefs, behaviors, and thoughts associated with them—can be healed.
Trauma-Focused
EMDR is a trauma-focused therapy. It works from an understanding that many of our negative thoughts, patterns, and beliefs are associated with those memories. As such, the emphasis is on understanding the relationship between current-day issues and past trauma. By guiding clients through reprocessing those events, EMDR allows for significant improvement in self-esteem and self-soothing.
EMDR as a Treatment
EMDR is often used to treat:
Attachment Issues
Depression
Disturbing Memories
Intrusive Thoughts
Panic Attacks
Post-Traumatic Stress Disorder
Early Childhood Trauma
Sexual Trauma
Issues with Self-Esteem
Schedule a Consultation
We’re all shaped by our history and our emotions—but that doesn’t mean we have to let them shape our future, or rob us of the ability to enjoy our present. Both CBT and EMDR therapy are effective, proven, and safe therapy. If you’re interested in learning more about EMDR therapy, reach out and schedule a consultation today.
