Combining EMDR Therapy with Cognitive Behavioral Therapy (CBT): What You Should Know
When it comes to trauma treatment and emotional healing, many therapy approaches can be helpful. Two popular methods are EMDR therapy (Eye Movement Desensitization and Reprocessing) and Cognitive Behavioral Therapy (CBT). While these therapies have distinct methods and techniques, combining them can be a powerful approach for many individuals looking to heal from trauma, anxiety, depression, and other emotional challenges.
In this blog, we’ll discuss how combining EMDR and CBT works, why it can be effective, and what you should know before considering this approach. As always, please remember that this blog provides educational information, and for personalized advice or treatment, you should consult a licensed therapist.
What is EMDR Therapy?
EMDR therapy is a structured, evidence-based treatment designed to help people process traumatic memories. It uses bilateral stimulation (such as eye movements, tapping, or sounds) to engage both sides of the brain, which aids in processing distressing memories and reducing their emotional intensity.
The core idea behind EMDR is the adaptive information processing (AIP) model, which suggests that trauma can "freeze" memories in the brain, causing them to remain vivid and emotionally charged. EMDR helps to unlock the brain’s natural ability to process these memories, leading to reduced emotional distress and a more balanced emotional response.
What is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is another evidence-based approach that focuses on identifying and changing negative thought patterns, beliefs, and behaviors. CBT helps individuals recognize how their thoughts influence their feelings and actions, and it teaches practical strategies to change unhelpful thinking and behavior.
For example, someone struggling with anxiety might have the thought, "I can’t handle this situation," which leads to avoidance behaviors. CBT would work to challenge this thought (e.g., "I have handled difficult situations before") and encourage healthier responses.
CBT has been shown to be effective for a range of mental health concerns, including:
Anxiety disorders
Depression
PTSD
Phobias
Stress management
How Combining EMDR and CBT Can Enhance Trauma Healing
While both EMDR and CBT are effective on their own, combining these two therapies can offer a more comprehensive approach to healing. Here’s why this combination can be beneficial:
EMDR Helps Process the Trauma; CBT Helps Change the Beliefs
EMDR targets the emotional and physical response to traumatic memories, helping to reduce the distress associated with them.
CBT focuses on changing the negative thought patterns and beliefs that may have developed as a result of the trauma (e.g., "I am unsafe," "I am not in control").
By addressing both the emotional impact and the cognitive beliefs, clients may experience faster and more lasting relief from trauma-related symptoms.
EMDR Can Facilitate the Cognitive Shifts of CBT
One of the challenges in traditional CBT is that it requires clients to engage with their distressing thoughts and beliefs directly. For some individuals, this can be difficult, especially if those thoughts are deeply tied to trauma.
EMDR can help process the emotional intensity of those traumatic memories, making it easier for clients to challenge and change their beliefs through CBT. This can lead to more effective and lasting cognitive shifts.
CBT Provides Structure and Coping Skills for EMDR
CBT is known for its structured approach, teaching clients skills such as mindfulness, relaxation techniques, and strategies for managing negative thoughts. These tools can help clients cope with emotional distress that may arise during EMDR therapy.
The coping skills learned in CBT can also help clients feel more grounded and safe as they engage in the sometimes intense emotional work involved in EMDR.
Combining Therapies Can Address a Range of Symptoms
Trauma can affect a person in many ways—emotionally, physically, and behaviorally. Combining EMDR and CBT allows therapists to address a broader range of symptoms, from emotional flashbacks and intrusive memories to negative thought patterns and avoidance behaviors.
For example, CBT can help reduce anxious thoughts, while EMDR can target the underlying traumatic memory that triggers those thoughts, helping to reduce their frequency and intensity.
What to Expect When Combining EMDR and CBT
If you and your therapist decide to combine EMDR and CBT, you can expect a thoughtful, individualized approach to your treatment. Here’s what that might look like:
Initial Assessment: Your therapist will begin by learning about your history, symptoms, and treatment goals. This is the time to discuss whether combining EMDR and CBT is the right approach for you.
EMDR Sessions: During EMDR sessions, you’ll focus on processing traumatic memories through bilateral stimulation. This can help you reduce emotional distress related to those memories.
CBT Sessions: In CBT sessions, your therapist will help you identify and challenge unhelpful thoughts and behaviors, replacing them with more realistic and empowering ones.
Integration: As you work through both therapies, your therapist will help integrate the skills learned in CBT with the emotional processing of EMDR, allowing you to heal more fully.
Ongoing Support: Both EMDR and CBT are collaborative therapies. Your therapist will provide guidance and support throughout the process, checking in regularly to assess your progress and adjust the treatment plan as needed.
Is Combining EMDR and CBT Right for You?
Combining EMDR and CBT can be a helpful option for many people, particularly those dealing with trauma, anxiety, depression, and PTSD. However, therapy should always be personalized to your specific needs and circumstances.
It’s important to work with a licensed therapist who is trained in both EMDR and CBT. They will guide you through the process, ensuring that the combination of therapies is appropriate for you and your goals.
If you’re considering this approach, take time to discuss it with your therapist and explore whether combining EMDR and CBT feels like the best fit for your healing journey.
Conclusion
Combining EMDR therapy and Cognitive Behavioral Therapy (CBT) can be an incredibly effective way to address trauma and emotional distress. By working together, these therapies help process traumatic memories, challenge negative thought patterns, and provide clients with the tools they need to heal and thrive.
At Positive Change Psychological Services, we are committed to offering personalized care and treatment options, including EMDR and CBT, to help you on your path to healing. If you’d like to learn more about how combining these therapies might benefit you, we encourage you to reach out for a consultation with one of our licensed therapists.
Disclaimer: The information provided in this blog post is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a licensed therapist or healthcare provider for personalized guidance and support.
