EMDR vs CBT for Trauma: Which Is Right for You?
By Bibiana Jordan, Psychologist (NIP) · · 6 min read
What both therapies have in common
Both are structured, evidence-based and usually short-term. Both start by making sure you feel safe and stable before working with difficult memories. The World Health Organization and the UK's NICE guidelines recommend both for adults with post-traumatic stress disorder.
How trauma-focused CBT works
Trauma-focused CBT helps you understand how a traumatic experience changed the way you think about yourself, others and the world, for example "I'm never safe" or "it was my fault". You talk through what happened, gradually face reminders you have been avoiding, and practise new ways of thinking and responding. There is usually work to do between sessions.
How EMDR works
EMDR (Eye Movement Desensitisation and Reprocessing) helps the brain process memories that still feel raw. While you briefly bring a memory to mind, you follow bilateral stimulation, such as eye movements or tapping. You don't need to describe every detail out loud, and there is usually no homework. Many people notice that the memory stays, but loses its emotional charge.
Side by side
| Trauma-focused CBT | EMDR | |
|---|---|---|
| How you work with the memory | Talking it through in detail | Briefly holding it in mind with bilateral stimulation |
| Focus | Thoughts, beliefs and avoidance | Processing the memory and the body's reaction |
| Homework | Usually yes | Usually little or none |
| Session length | Often 50–60 minutes | Often 60–90 minutes |
| Online possible? | Yes | Yes |
How to choose
- EMDR may suit you if talking about the details feels too much, or if you feel stuck in body reactions and images.
- Trauma-focused CBT may suit you if you like a structured, skills-based approach and practising between sessions.
- If the trauma goes back to childhood or shows up as long-standing patterns, combining EMDR with Schema Therapy can help address both the memories and the patterns they left behind.
- The relationship with your therapist matters as much as the method. A good therapist will explain the options and decide with you.
How I work
At The Expat Practice I offer EMDR in 90-minute sessions, in person in Amsterdam or online across Europe, in English or Hungarian. I often combine it with Schema Therapy and CBT skills, depending on what you need. Read more about my approach to trauma therapy.
Sources
Frequently asked questions
Is EMDR more effective than CBT?
Research generally finds both effective for post-traumatic stress, and guidelines recommend both. Which works best depends on the person.
Do I have to talk about my trauma in EMDR?
Not in detail. You bring the memory to mind, but you stay in control of how much you say.
Can EMDR be done online?
Yes. Bilateral stimulation can be adapted for video sessions, and I offer online EMDR to clients across Europe.