What Is The Relationship Between EMDR and CBT?
One of the most common questions among clients and other mental health professionals is: What is the difference between EMDR and CBT, and how do they relate to each other? This is a very important and thoughtful question.
In this blog post, we will explore the relationship between EMDR and CBT. We will define their similarities and differences. So, if you are interested in finding out more about EMDR and CBT, or if you are looking to decide which therapeutic path is better for you, read on.
The Basics of EMDR and CBT
Both CBT and EMDR are evidence-based therapies widely used to treat a variety of mental health concerns. They are known to be especially useful in working with trauma, anxiety, and depression. Both approaches aim to reduce psychological distress and improve functioning, but they go about this in very different ways.
Cognitive Behavioral Therapy (CBT) is a structured, goal-oriented talk therapy that helps individuals recognize and change unhelpful patterns of thinking and behaving. It is based on the idea that our thoughts, feelings, and behaviors are interconnected to form our everyday life. If we can change distorted thinking, we can change how we feel and act. If you want to learn more about CBT in particular, head over to our practical overview on CBT.
EMDR Therapy (Eye Movement Desensitization and Reprocessing), on the other hand, is a more somatic, experiential approach. It is best known for its use in treating trauma and post-traumatic stress disorder (PTSD), though its application has expanded to include anxiety, depression, phobias, and much more. EMDR works by helping the brain reprocess disturbing memories and experiences that are “stuck” in our brain, incorrectly stored. By using bilateral stimulation (such as eye movements, taps, or sounds), EMDR activates the brain’s natural healing processes, allowing it to process the traumatic experience and store it in long-term memory. If you want to learn more about EMDR, head over to our blog post on EMDR.
EMDR and CBT Approach Healing Differently
The core difference between CBT and EMDR lies in how each therapy engages with painful experiences and how it lowers symptoms and distress.
In CBT, the process involves identifying negative or distorted thoughts and then challenging them to check for accuracy. Then, these negative, often distorted thoughts, are replaced with more balanced and rational beliefs, rooted in objective truth, and not in personal perspective. For example, the sentence ”the world is unsafe” is only partially true. CBT may promote a more balanced perspective, like “the world is unsafe, and that is why I protect myself and have close people who protect me.”
In CB therapy, the therapist may often give you homework assignments, journaling, and behavioral experiments, helping you become more aware of your existing inner dialogue and practice changing it.
In EMDR, we don’t directly challenge thoughts or assign homework. Instead, the therapy works with the memory networks in the brain where trauma or distress is incorrectly stored. By focusing on a memory while receiving bilateral stimulation, the client’s brain begins to process the experience in a new, adaptive way. This process results in emotional release, cognitive shifts, and physical relief. What once felt disturbing often loses its emotional charge after successful EMDR reprocessing.
EMDR and CBT are Complementary Methods
It’s important to underline that EMDR and CBT are not in competition with each other. In fact, they can complement each other beautifully and provide holistic help for clients who have the need to work both on traumatic memories and on unconstructive thoughts and behaviors.
Some clients start therapy with CBT, learning basic coping strategies and gaining insight into their thoughts and behaviors. Once they feel more stable and have tools to manage anxiety or depression, they may move into EMDR therapy to work through deeper trauma that isn’t resolving through talk therapy alone.
Other times, EMDR comes first, especially if someone has a known traumatic incident (like a car accident, assault, or early childhood abuse) that’s still affecting them. EMDR can help reduce the emotional intensity of that trauma, and once that emotional weight is lifted, CBT can be used to rebuild healthier thinking patterns and life skills.
In my own practice, I often integrate the two approaches. For example:
I might use CBT techniques to help a client understand how their thinking patterns are reinforcing their anxiety or low self-esteem.
Then, I may use EMDR to target the root memories that gave rise to those patterns, like being bullied in school or feeling rejected by a parent.
After the EMDR reprocessing, we might return to CBT to reinforce new, healthier beliefs and set goals for behavior change.
Research on CBT and EMDR
Both CBT and EMDR have strong empirical support. CBT has long been considered the “gold standard” in treating anxiety and depression, while EMDR has been especially effective in treating trauma-related conditions. Studies show that EMDR can often work more quickly than CBT in reducing trauma symptoms. For example, EMDR may require fewer sessions than traditional talk therapy to achieve lasting results for PTSD.
That said, each person responds differently. Some people thrive with a CBT structure—they love the rational analysis, the worksheets, the sense of control. Others feel stuck in talk therapy and are looking for something deeper, more experiential. For many trauma survivors, EMDR provides access to healing in a way that words alone can’t always reach.
When to Choose EMDR, CBT, or Both
If you’re unsure which approach might be best for you, here are a few things to consider:
CBT can be helpful if you want to learn practical strategies to manage anxiety, depression, or negative thinking. CBT is also a good option if you like structured, skill-based approaches and are working through current life stressors rather than past trauma.
EMDR can be the right fit if you’ve experienced trauma (recent or past) that still feels unresolved or triggers intense emotional or physical reactions. EMDR may also be useful if you’ve tried talk therapy before and felt like you understood your problems intellectually, but still felt stuck.
Choose a blend of both if you’re open to combining insight with deeper emotional processing. Many therapists, including me, offer an integrative approach that draws on the strengths of both therapies, depending on what’s most helpful in the moment. So, at EMDR Therapy Nashville, you can receive an integrative treatment that combines EMDR and CBT.
The Therapist’s Role in EMDR and CBT
Research has shown that the client-therapist relationship is fundamental for the success of psychotherapy, including EMDR and CBT. Trust, safety, and collaboration are the basis on which the therapeutic process is conducted and healing is achieved. And, although the techniques of EMDR and CBT are different, they both strive to foster wholeness, empowerment, and connection of the client with themselves and with others.
As a person who has training in both of these modalities, I see myself as a guide and a safety net for my clients. Not here to “fix you”, but to help you access your own innate capacity for healing and growth. With CBT, we can work on your distorted thoughts, and with EMDR, we can process some of the painful memories that have led you to a negative mindset.
Final Thoughts
The relationship between EMDR and CBT is not about one being better than the other—it’s about finding the right fit for yourself. Different tools may serve our different needs at different times. And we are all unique people, having unique needs and healing paths.
Whether you resonate more with EMDR’s mind-body approach or CBT’s structured framework (or both), know that healing is possible. The most important thing is to work with a professional who has a versatile approach and can help you in a structured, yet personalized way. If you are curious about how EMDR or CBT can help you and your difficulties, feel free to reach out for a consultation. In our Journal, you’ll find more information about the different modalities we utilize at EMDR Therapy Nashville, how each works, and what to expect in your first session. Together, we can find the right path forward for you.
Resources
Khan, A. M., Dar, S., Ahmed, R., Bachu, R., Adnan, M., & Kotapati, V. P. (2018). Cognitive Behavioral Therapy versus Eye Movement Desensitization and Reprocessing in Patients with Post-traumatic Stress Disorder: Systematic Review and Meta-analysis of Randomized Clinical Trials. Cureus. https://doi.org/10.7759/cureus.3250
Nakao, M., Shirotsuki, K., & Sugaya, N. (2021). Cognitive–behavioral therapy for management of mental health and stress-related disorders: Recent advances in techniques and technologies. BioPsychoSocial Medicine, 15(1). https://doi.org/10.1186/s13030-021-00219-w