EMDR vs. CBT – Which one is better suited for you?

What is EMDR?

EMDR, Eye Movement Desensitization and Reprocessing, is a psychotherapy technique used to relieve distress associated with traumatic memories or experiences.

It targets traumatic memories through techniques like:

• Eye Movement
• Auditory Tones
• Hand Tapping
• Installation of positive beliefs and closure

What is CBT?

Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that focuses on identifying and changing negative thought patterns and behaviors to promote healthier ways of cognition and habits. 

It focuses on cognitive restructuring through:

• Thoughts: Identifying and changing distorted thoughts that contribute to emotional distress.
• Feelings: It recognizes that our thoughts influence our emotions, and by changing our thoughts, we can better manage our feelings and moods.
• Behavior: Changing behaviors linked to negative thought patterns promotes healthier actions and coping strategies, such as imagining positive outcomes.

CBT vs EMDR

Which approach suits you better? CBT or EMDR? Read below to find out:

Principles of EMDR:

1. Recognition of Traumatic Memories: 

EMDR focuses on identifying specific memories or events contributing to your distress. These targets may include early childhood memories, recent triggering events, or imaginal events representing future behaviors.

2. Eye Desensitization:

Eye Movement Desensitization and Reprocessing (EMDR) involves using bilateral stimulation to process distressing memories and alleviate psychological symptoms associated with trauma through eye movement.

3. Focus:

The traumatic event is recalled and focused on one specific image representing either the entire incident or its most distressing part. The clarity of the image is less important than establishing a connection between consciousness and stored information in the brain.

How EMDR Works:

After identification, the following steps are taken to target the traumatic event:

1. Clearly Define Each Target: Write down the key aspects of the memory or event, including the emotions, thoughts, and physical sensations.
2. Fully Process Each Target: Work on fully processing each target by addressing the associated emotions and beliefs through journaling, guided imagery, or cognitive restructuring.
3. Stay Focused: Focused on one target at a time to ensure thorough attention and processing. Avoid jumping between targets or getting overwhelmed by trying to address multiple aspects simultaneously.

Principles of CBT:

In Cognitive Behavioral Therapy (CBT), thoughts, feelings, and behaviors are interconnected:

1. Thoughts: These are the ideas and beliefs we have about ourselves, others, and the world around us. 
2. Feelings: Emotions arise in response to our thoughts and perceptions. 
3. Behavior: Our actions and behaviors are influenced by our thoughts and feelings.

How CBT Works:

Here are some principles of CBT explained in simpler terms:

1. Thoughts Influence Feelings: CBT teaches that our thoughts affect how we feel. If we think negatively, we tend to feel bad, but if we think positively, we feel better. 
2. Behavioral Changes: CBT also focuses on changing behaviors that contribute to negative thoughts or feelings. By adopting healthier behaviors, we can improve our mood and overall well-being.
3. Understanding Patterns: CBT helps us understand the connections between our thoughts, feelings, and behaviors. By recognizing patterns, we can break negative cycles and make positive changes in our lives.
4. Focus on the Present: CBT emphasizes living in the present moment rather than dwelling on the past or worrying about the future. By focusing on what we can control now, we can better manage our emotions and actions.

Applications of CBT and EMDR:

Applications of CBT	Applications of EMDR
Effective for Issues, like Substance Use	Effective for PTSD
Anxiety	Phobias
Unwanted behaviors	Helps in emotional and psychological healing

3 Similarities between EMDR and CBT:

• Both CBT and EMDR are evidence-based therapies, and shown to be effective in treating conditions such as PTSD, anxiety disorders, depression, and more.
• Aim to help people understand and change their thoughts, emotions, and behaviors.
• Addressing dysfunctional thought patterns and beliefs, contributing to emotional distress and maladaptive behaviors.

Differences between CBT and EMDR:

CBT	EMDR
Primarily focuses on changing cognitive distortions and behavioral patterns through structured sessions and homework assignments.	Focuses on processing traumatic memories and reducing their emotional impact through bilateral stimulation.
Therapist takes an active role in guiding the client through cognitive restructuring exercises.	Therapist facilitates the processing of traumatic memories using eye movements, tapping, or auditory cues.
Sessions are typically structured and goal-oriented, focusing on specific problems and solutions.	Sessions may involve free association and exploring emotions related to traumatic memories.
Widely used for various mental health conditions, including depression, anxiety, and OCD.	Primarily used for treating trauma-related disorders such as PTSD.
Does not incorporate sensory techniques like bilateral stimulation.	Involves the use of bilateral stimulation (eye movements or tapping) to facilitate memory processing.

Conclusion:

Eye Movement Desensitization and Reprocessing (EMDR) and Cognitive Behavioral Therapy (CBT) are valuable psychotherapeutic approaches that aim to alleviate distress and promote mental well-being through different methods.

EMDR targets traumatic memories and experiences through techniques such as eye movement, auditory tones, and hand tapping. It focuses on processing distressing memories and alleviating psychological symptoms associated with trauma by desensitizing and reprocessing these memories.

On the other hand, CBT focuses on identifying and changing negative thought patterns and behaviors to promote healthier ways of thinking and coping with life’s challenges. It recognizes the interconnectedness of thoughts, feelings, and behaviors and help individuals to challenge and replace negative thoughts, adopt healthier behaviors, and better manage their emotions.

While EMDR is particularly effective for addressing trauma-related conditions like PTSD, CBT is a versatile therapy applicable to a wide range of mental health issues including depression, anxiety, and eating disorders.

References:

• https://smartlib.umri.ac.id/assets/uploads/files/6cfb4-eye_movement_desensitization_and_reprocessing__emdr___basic_principles__protocols__and_procedures__2nd_edition.pdf
• Shapiro, F. (2001). Eye movement desensitization and reprocessing (EMDR): Basic principles, protocols, and procedures (2nd ed.). Guilford Press.
• Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.
• Lee, C. W., & Cuijpers, P. (2013). A meta-analysis of the contribution of eye move
• Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.ments in processing emotional memories. Journal of Behavior Therapy and Experimental Psychiatry, 44(2), 231-239.
• De Jongh, A., Resick, P. A., Zoellner, L. A., Van Minnen, A., Lee, C. W., Monson, C. M., & Bicanic, I. A. (2016). Critical analysis of the current treatment guidelines for complex PTSD in adults. Depression and Anxiety, 33(5), 359-369.
• Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.

Related Content:

CBT and Overthinking: Simple Guide

CBT for Health Anxiety

How is CBT And Stoicism Related?

Mental Health Help:

National Helplines:

• National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
• Crisis Text Line: Text HOME to 741741
• SAMHSA’s National Helpline: 1-800-662-HELP (4357)

Online Resources:

• NAMI (National Alliance on Mental Illness): https://www.nami.org
• MentalHealth.gov: https://www.mentalhealth.gov

Local Resources

When looking for mental health support, it’s often best to start locally. Many communities have mental health clinics, hospitals, and community centres that offer counselling and therapy services. You can find these services by searching online directories, like Psychology Today’s Therapist Finder, which allows you to filter results by location, specialty, and insurance coverage. Additionally, your primary care doctor can be a valuable resource, as they can refer you to local mental health professionals or services that meet your needs.

How to Find Help

Finding the right mental health help can be overwhelming, but there are several ways to simplify the process:

1. Online Directories: Websites like Psychology Today, GoodTherapy, and Therapist Finder offer comprehensive directories of mental health professionals. These platforms let you search by location, issues treated, and insurance acceptance.
2. Health Insurance Providers: Your health insurance provider can give you a list of covered mental health services and providers, ensuring you receive care within your network.
3. Healthcare Providers: Don’t hesitate to speak with your primary care physician or a general practitioner. They can provide referrals to trusted mental health professionals or guide you on how to access the services you need.