| Feature | EMDR | CBT (Trauma-Focused) |
|---|---|---|
| Primary Method | Bilateral stimulation while processing memories | Cognitive restructuring and exposure |
| Talking About Trauma | Less detailed description needed | More detailed description and processing |
| Focus | Processing traumatic memories | Thoughts, feelings, behaviors related to trauma |
| Duration | Short-term (6-12 sessions) | Short-term (8-20 sessions) |
| Techniques | Eye movements, taps, or sounds during memory processing | Exposure, cognitive restructuring, skills training |
| Best For | PTSD, single incident trauma, childhood trauma | PTSD, anxiety related to trauma, phobias |
| Evidence | Strong evidence for PTSD | Extensive evidence for PTSD and trauma |
| Approach | Memory processing with bilateral stimulation | Structured cognitive and behavioral techniques |
Which Should You Choose?
Choose EMDR If:
- You have difficulty talking about trauma in detail
- You want to process traumatic memories directly
- You prefer less talking, more processing
- You have single incident trauma or PTSD
- Other therapies haven't been effective
Choose CBT If:
- You're comfortable talking about trauma
- You want to understand and change thoughts/behaviors
- You prefer structured, skill-based therapy
- You have anxiety or phobias related to trauma
- You want homework and specific techniques
Both Can Be Effective:
Both EMDR and CBT are evidence-based treatments for trauma and PTSD. Some people benefit from combining both approaches, or trying one if the other hasn't been effective.