When you’re struggling with a mental health condition, it can be overwhelming to try to figure out how to start your recovery journey. Finding a therapist can be stressful. Understanding therapy approaches can be difficult.
Two common therapy approaches are CBT and EMDR. Both share some overlap but also have significant differences to understand.
Cognitive Behavioral Therapy
Cognitive behavioral therapy, or CBT, is a type of therapy that focuses on how patterns of thoughts influence behavior. It focuses on turning negative thought patterns around to change the status of your mental health and take back some control.
CBT is highly structured and uses talk and behavioral components to help you understand your own thoughts, feelings, and responses. A wide variety of mental health conditions can be addressed with CBT.
Eye Movement Desensitization and Reprocessing
Eye movement desensitization and reprocessing, or EMDR, is another type of therapy that targets traumatic memories, helps to reprocess them, and changes your association with them. The goal is to reduce the intensity of any emotions tied to those negative memories.
EMDR has eight phases. The first phase involves history-taking. Phases two and three prepare and assess the target memory. Phases four through seven process the memory and incorporate bilateral stimulation. The last phase evaluates the treatment.
Originally used to treat PTSD, EMDR has seen expanded use in multiple other mental health conditions and disorders.
The Difference Between the Two
Both therapy options involve talk portions and aim to challenge negative beliefs. There are, however, a number of key differences between the two.
Length of Treatment
The number of sessions for CBT will likely be a minimum of six sessions on the lower end. Treatment will vary from person to person, so some may benefit from six to 10, while others will need 12 to 20. Sessions may be spread out over the course of several weeks to multiple months.
For EMDR, the average number of sessions is six to 12. Similar to CBT, EMDR can vary for each person. On average, treatment should last up to a few months with sessions scheduled weekly or biweekly. If the trauma is severe enough, treatment may last closer to a year.
What it Addresses
Conditions like anxiety, depression, panic disorders, PTSD, and insomnia are some of the issues CBT is effective with.
EMDR has been shown to be effective for PTSD, anxiety, depression, phobias, addictions, panic disorders, OCD, eating disorders, and chronic pain. As more research is completed, more items are being added to the list. EMDR is also more often used to treat conditions that stem from a singular event.
The Experience
CBT sessions revolve around the talk component. Discussion of the memories or situations is vital to successful treatment. If you can become easily re-traumatized by reliving or discussing those details, CBT might not be the first option.
Comparatively, with EMDR, the discussion isn’t necessary for treatment to be effective. The use of bilateral stimulation and tactile cueing helps simulate REM sleep and reprocess the memory of choice.
In Session Vs Out
For each therapy to be the most effective, you’ll need to complete homework outside of your therapy sessions. CBT has a tendency to come with more work. It would help if you practiced what you’re learning in therapy out in the real world, in real situations. Homework is assigned based on the progression of your session.
EMDR will also come with homework, but the work will likely be practicing calming skills and coping strategies.
Do you want to learn more about CBT or EMDR? Contact us today for a free consultation to start the discussion.
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