When you’re in the middle of a heavy session and your client says, “I know this memory isn’t happening right now, but my body doesn’t believe that,” you know you’re working with more than just cognitive patterns.
Talk therapy can do a lot, but it doesn’t always get us into the tighter spaces where trauma lives. That’s why techniques like EMDR and EFT have found a place in so many therapists’ toolkits. They are believed to engage the nervous system directly, facilitating emotional processing. They help clients move what’s been stuck. But while they may seem similar on the surface, they take very different routes to get there.
This article walks through how they differ, where they overlap, and how to decide which one fits your clients or your practice best.
What Is EMDR Therapy?
EMDR, or Eye Movement Desensitization and Reprocessing, is a structured therapy that helps the brain reprocess trauma. It was developed in 1987 by psychologist Francine Shapiro and has been researched ever since.
What sets EMDR apart is bilateral stimulation. During sessions, clients recall distressing memories while following side-to-side eye movements, tapping, or alternating tones. Over time, the traumatic memory loses its emotional intensity. Clients still remember what happened, but it no longer feels like it’s happening.
EMDR is backed by over 30 years of research and is recommended by the APA, the VA, and the World Health Organization for PTSD. A 2017 meta-analysis even found EMDR to be as effective, and in some cases faster, than trauma-focused CBT for PTSD treatment.
Therapists who use EMDR often describe it as doing “deep cleaning” for the nervous system. It’s particularly useful when clients can’t just “talk their way through it” anymore.
What Is EFT Therapy?
EFT stands for Emotional Freedom Techniques, but most people call it “tapping.” It combines light tapping on acupuncture points with short, spoken phrases about the issue a person wants to work on.
Tapping focuses on specific points on the body, usually on the face, chest, or hands. It’s based on principles of traditional Chinese medicine but used in a modern, simplified format. Clients name the emotion they’re feeling (“I feel anxious when…”), tap through specified pressure points, and usually feel some positive somatic shift once the EFT session is completed.
EFT was created by Gary Craig in the 1990s and is used by therapists, coaches, and even clients themselves. One study found cortisol levels dropped by 24% after just one EFT session.
While EFT isn’t officially recognized by the APA for PTSD, it’s become a favorite among clients looking for a gentle, easy-to-learn way to manage stress.
EMDR Therapy vs EFT: Main Differences & Similarities
On the surface, both techniques use some form of physical input and focus on emotional regulation. But their approaches and the level of structure are pretty different.
Differences
- Structure: EMDR is an eight-phase protocol. It’s formal and sequential. EFT is flexible and can be done in a few minutes.
- Stimulation Type: EMDR uses bilateral stimulation. EFT involves tapping on specific acupressure points, often bilaterally or sequentially, on the face, chest, and hands.
- Recognition: EMDR is endorsed by major medical and psychological associations for PTSD. EFT has growing peer-reviewed research, though it’s not formally endorsed by major clinical associations like the APA.
- Clinical Scope: EMDR is used primarily by licensed therapists. EFT is often used outside clinical settings as well.
Similarities
- Body-based: Both therapies target distress that lives in the body, not just the mind.
- Low Verbal Load: Neither method requires full trauma narration.
- Memory Reconsolidation: Both techniques aim to change the emotional charge of painful memories.
- Ease of Use: Clients often feel relief after just a few sessions or even the first one.
EMDR vs EFT for Trauma Recovery
When it comes to working with trauma, one size never fits all. But here’s where things usually land:
- EMDR is better suited for deeper trauma, especially when symptoms meet criteria for PTSD. It’s ideal for clients who’ve been stuck in cycles of hyperarousal, flashbacks, or long-term emotional dysregulation.
- EFT works well for surface-level stress, phobias, and emotion regulation. It’s gentle, which makes it great for clients who feel easily flooded.
Neurologically, EMDR engages the amygdala, hippocampus, and prefrontal cortex in ways that promote reprocessing and integration. EFT also affects the nervous system, especially through vagus nerve activation, but it’s less direct.
They both help. But if a client is ready to do trauma work with structure and containment, EMDR has more clinical muscle.
Which Is Right for Your Clients?
Here’s how to think it through:
- Is the trauma deep and developmental?
EMDR tends to be more effective for long-term or complex trauma. - Does the client need a gentler starting point?
EFT might help with emotional regulation while building up to deeper work. - How much structure do you (or your client) prefer?
EMDR is more formal. EFT is self-directed and simple to use outside of sessions. - What’s your training timeline?
EMDR certification takes time, but it gives you a clinically recognized skill set. EFT can be picked up quickly, even by clients. - Can they work together?
Absolutely. Some therapists use EFT for grounding and affect regulation between EMDR sessions.
Ultimately, it’s not about one being better. It’s about fit, and what you and your client need most right now.
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