Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR) are two well-known therapies used to treat trauma, anxiety, and other mental health issues. For that, many people wonder what is the difference between CBT and EMDR.

Both therapies have proven effective, but they work in different ways.

At Grigore Counselling we integrate techniques from both approaches to give you the best possible care in Surrey. So let’s examine them in detail!

How does CBT work?

CBT is one of the most common forms of talk therapy.

Its main focus is on changing negative thought patterns that affect emotions and behavior.

In CBT, our therapist works with you to identify these unhelpful thoughts and challenge them. For example, if you believe, “I’m not good enough,” CBT will help you examine that belief, understand why it’s not accurate, and replace it with a more balanced thought, such as “I have strengths and weaknesses like everyone else.”

CBT is structured and goal-oriented. You’ll usually focus on the present rather than the past, and homework assignments are often part of the therapy. This might involve journaling, practicing new behaviors, or monitoring your thoughts between sessions.

How does EMDR work?

EMDR, on the other hand, is a different kind of evidence-based therapy. While CBT focuses on changing thoughts, EMDR helps the brain process and heal from past traumatic experiences.

EMDR uses bilateral stimulation, such as eye movements, to help the brain reprocess distressing memories. It doesn’t involve as much talking as CBT, and you don’t need to go into detail about your trauma if you’re not comfortable doing so.

During an EMDR session, our therapist will ask you to focus on a traumatic memory while guiding your eye movements or tapping. This helps your brain reprocess the memory, reducing its emotional charge. Many patients report feeling a significant reduction in their symptoms after just a few sessions!

So what are the key differences between CBT and EMDR?

 

1. 1. Focus on Thoughts vs. Trauma Processing
      

       

      • • CBT focuses on changing negative thought patterns from a psychological perspective. It’s especially helpful for those who want to understand and shift their thinking around issues like anxiety and depression.
      • • EMDR focuses on changing negative thought, emotional, and behavioural patterns from a neurological perspective through reprocessing traumatic memories. It’s particularly effective for those dealing with anxiety, panic attacks, PTSD or trauma-related issues, addiction, and depression.

1. 1. Active vs. More Passive Participation
      

       

      • • In CBT, you actively work on challenging and changing your thoughts. You’ll discuss your issues, set goals, and often complete tasks between sessions.
      • • EMDR is less focused on conscious thought work and more about the brain’s and body’s natural healing process. You won’t have homework, and you do not need to verbally express your trauma.

1. 1. Duration and Time
      

       

      • • CBT typically requires weekly sessions over several months or even years to see lasting change.
      • • EMDR, on the other hand, often provides faster results. Many people notice significant improvement after just a few sessions, though the number of sessions depends on the complexity of your trauma and history.

Which therapy is right for you?

Choosing between CBT and EMDR depends on your needs and the issues you’re facing. If you’re looking to eliminate anxiety, depression, addiction, trauma, or the feeling of being “stuck,” EMDR may be the better option. However, if your main concern is simply to understand yourself more by analyzing and potentially changing your negative thoughts or patterns of behavior, and you enjoy homework, CBT might be beneficial. Both EMDR and CBT have been proven highly effective for anxiety, depression, and other mood disorders.

At our psychology clinic in Surrey and offices throughout Canada, we believe that each patient is unique, and no single therapy works for everyone. That’s why we focus on creating a personalized treatment plan based on your individual needs. We’ll try to get you feeling better, faster, using the most effective therapeutic tools available. Ready to start your healing journey? Contact us today.