ART Therapy vs EMDR: Which is Right for You?

Trauma and post-traumatic stress disorder (PTSD) can have a profound impact on your mental health and well-being. Finding the right therapeutic approach to deal with the aftermath of past trauma is vital for recovery. Though you have many options to choose from, accelerated resolution therapy (ART) and eye movement desensitization and reprocessing therapy (EMDR) stand out as powerful techniques that can help you heal from a traumatic event.

ART and EMDR both reduce distress by reprocessing the traumatic memories you’ve experienced, although they use unique methods and have varying benefits. Choosing the right type of post-traumatic stress therapy is essential since efficacy and outcome largely depend on how well a therapeutic style aligns with your needs and circumstances.

Keep reading to learn more about the techniques and benefits offered by ART therapy vs EMDR. When you’re educated, you can choose the one that will help the most.

What is ART Therapy?

Accelerated resolution therapy (ART) is relatively new on the psychotherapy scene. Developed in the early 200s, ACT uses a combination of relaxation and visualization techniques to help you process and come to terms with trauma. 

Research shows that ART can help reduce symptoms of PTSD and depression by altering where distressing memories are stored in the brain. It’s a structured and quick option — many people see improvement in as little as 1 to 5 sessions.

ART guides you through a series of eye movements while you visualize and reframe your traumatic memory. A therapist helps you replace negative images, sensations, or memories with more positive ones, effectively transforming the emotional response you associate with a given traumatic experience. ART can lead to a significant reduction in trauma-related symptoms of anxiety, depression, and intrusive thoughts.

ART can be a promising therapy option for anyone who’s healing from trauma or post-traumatic stress, including veterans, survivors of abuse, accident victims, or those struggling with PTSD. It can treat anxiety, depression, phobias, and other mental health conditions related to unresolved trauma.

Techniques used

ART uses several techniques to help you reprocess and re-compartmentalize your traumatic memories:

• Voluntary image replacement: You’ll visualize your traumatic memory and then replace it with a more positive or neutral image.
• Rapid eye movement: Like EMDR, ART also uses eye movements to help reprocess trauma.
• Sensitization: Repeating, visualizing, and using guided eye movements, you’ll gradually become desensitized to the distressing emotion you associate with your trauma.
• Scripting: Your therapist will guide you as you change the narrative of your traumatic event to alter the emotional distress it has caused you.

Benefits

ART offers several benefits for people dealing with trauma and PTSD, including:

• Rapid results: Many people experience marked relief from symptoms of trauma-related conditions in just a few sessions.
• Noninvasive: ART doesn’t require you to relive your trauma in great detail, so it’s a less distressing option than some other types of trauma therapy.

• Empowerment: Actively participating in reprocessing helps you gain control over your memories and emotions.
• Broad applicability: ART is effective for many issues beyond trauma. It’s also used to treat anxiety, depression, and some phobias.
• Minimal side effects: ART is structured and focused, minimizing the risk of re-traumatization or other adverse effects you might be concerned about.

What is EMDR Therapy?

Eye movement desensitization and reprocessing therapy (EMDR) is a well-established and well-studied form of psychotherapy that was developed in the late 1980s. EMDR helps alleviate distress that’s associated with trauma and has been widely touted for its efficacy in treating PTSD. 

EMDR treatment helps you process traumatic memories using bilateral stimulation — like guided eye movements and sound — to help you reframe and integrate memories in a less painful or distressing way.

During a session, you’ll recall past traumatic events while simultaneously focusing on external stimuli (usually eye movement or sound) that an EMDR therapist directs. It’s believed that bilateral stimulation helps the brain reprocess trauma in a way that can alleviate some of the emotional impact you experience. 

EMDR is made up of 8 phases or stages, including:

• History taking
• Preparation
• Assessment
• Desensitization
• Installation
• Body scan
• Closure
• Reevaluation

EMDR can be an effective option for anyone who is experiencing significant trauma, like combat veterans with PTSD, survivors of sexual abuse, or accident victims. It can also be used to treat anxiety, depression, panic disorders, and other conditions linked to trauma.

Techniques used

EMDR uses multiple techniques to help you reprocess your trauma and traumatic memories.

• Bilateral stimulation: This is the core of EMDR. It involves rapid eye movements, tapping, or auditory tones that stimulate both sides of your brain as you recall your trauma.
• Desensitization: While you focus on the traumatic memory, the bilateral stimulation helps reduce the intensity of your emotions associated with it.
• Cognitive restructuring: While you process your memories, you’ll also reframe negative or painful beliefs about yourself linked to your trauma into positive thoughts.
• Body scan: Your therapist will guide you and help you notice any physical sensations as you recall the memory. You’ll continue processing until all sensations are neutralized.

Benefits

EMDR offers multiple benefits for someone navigating life after trauma.

• Efficacy in treating PTSD: EMDR is recognized as one of the most — if not the most — effective treatments for PTSD. Some research even suggests it can relieve symptoms more effectively than medication. 
• Comprehensive approach: The 8-phase approach ensures you process your traumatic memories thoroughly and appropriately address emotional and physical symptoms.
• Short treatment: Many people experience a significant improvement in symptoms in a relatively short period. Some even find relief after just a few sessions.
• Broad applicability: EMDR can treat conditions beyond PTSD. For example, it can also effectively treat anxiety, depression, and phobias.

Comparing ART Therapy and EMDR

Both ART and EMDR are considered highly effective treatments for trauma and PTSD. Because they use different methods and techniques, though, one style might be more comfortable and practical for you than the other. Understanding the overlaps and differences between these therapies will help ensure you use the one best suited for your needs.

Overlaps

Each of these therapy modalities has unique benefits and can be a powerful tool in your journey toward healing and recovery. Some of the similarities between ART and EMDR therapy include:

• Focus on trauma: ART and EMDR were developed to address traumatic memories and experiences and reduce symptoms of PTSD.
• Eye movement: Both therapy types use movement as a core component to help the brain reprocess traumatic memories.
• Fast results: These therapies are known for quickly producing significant improvements in a relatively short time.  
• Noninvasive: ART and EMDR don’t require you to relieve your trauma in great detail. This means the experience can be less distressing compared to some other types of trauma therapies.
• Broad applicability: Each of these can treat a wide range of mental health concerns beyond trauma, including anxiety, depression, and phobias.
• Empowerment: The approaches empower you to participate actively in the reprocessing experience, helping you regain control over your emotions.

“Art therapy and EDMR are similar in that both are trying to access and integrate experiences and feelings, but the way they do it is different. Both therapies can be used and can complement each other for a creative therapeutic experience.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Key differences

While these therapies have some apparent similarities, there are also some key differences to note.

• Technique focus: ART relies on voluntary image replacement, where you visualize and transform your traumatic memories into positive images. EMDR uses bilateral stimulation — eye movements, taps, or tones — to reprocess memories.
• Structure of the sessions: ART can be completed in fewer sessions, usually 1 to 5, whereas EMDR uses an 8-phase protocol that might require more time, depending on how complex your trauma is.
• Memory processing: When using ART, the focus is on changing the visual and sensory aspects of your trauma memory. EMDR, on the other hand, emphasizes cognitive restructuring to help you reframe your negative beliefs or thoughts.
• Body awareness: Unlike ART, EMDR uses a body scan phase to address physical sensations that might be linked to traumatic memories.
• Origin: ART is a newer therapy developed in the last 2 decades. EMDR has been used for over 4 decades and thus has a much more extensive body of research to support its efficacy.
• Therapist role: During ART, your therapist will have a directive role and guide you in the visualization process. EMDR differs in that a therapist facilitates your processing and insights during bilateral stimulation.

Which is Right for You?

Choosing the right type of therapy can be daunting. It probably feels like there’s a lot at stake, but knowing as much as possible about each kind of therapy you’re considering will help. Your therapist can help you figure this out in your consultation, too.

Various factors can influence your decision, including the nature and type of trauma, your personal preferences, and goals for therapy. While both therapies are effective, understanding when each might be more appropriate can help you make an informed decision.

When to choose ART Therapy

• You prefer visual techniques: If you prefer therapy that focuses on visualization, and the idea of transforming your traumatic memory into a positive image is appealing, ART might be a better fit.
• You want shorter treatment duration: ART can be completed in fewer sessions, so it’s ideal if you’re looking for rapid results in less time.
• You prefer less focus on physical sensations: ART doesn’t use body scans like EMDR. This can be beneficial if you prefer to focus on the visual and cognitive aspects of your trauma as opposed to the physical symptoms.
• You do better with structured and directive approaches. If you feel more comfortable in a therapy setting where the therapist actively guides the process, ART’s structured and directed approach might suit you better.

When to choose EMDR

• You like the idea of comprehensive trauma processing: EMDR’s 8-phase protocol lets you address both the emotional and physical symptoms of your trauma.
• Cognitive restructuring: If you have negative beliefs about yourself or trauma, reframing those thoughts is possible with EMDR’s focus on cognitive restructuring.
• Body awareness: The body scan phase of EMDR lets you address physical sensations that are associated with your trauma. If you’re experiencing physical symptoms, EMDR might be more beneficial.
• Established efficacy: Because EMDR has existed for much longer, a more extensive body of research supports its effectiveness.  
• You prefer a less directive approach: If you like having more control over the therapy process, EMDR is more client-centered than ART so that the strategy might align with your needs.

Start Online Therapy Tailored to You

Finding the right trauma therapy is essential for effective healing and recovery. Whether you decide to go with ART vs. EMDR, either can help you reprocess a traumatic memory, even though they have different techniques. Choosing between these types of trauma therapy depends on your needs, preferences, and goals for treatment. ART might be ideal if you seek rapid results and want a visual and structured approach. EMDR can be better if you like the idea of comprehensive trauma processing and cognitive restructuring.

Talkspace therapists are experienced in a variety of therapeutic approaches, including ART and EMDR. They understand that every person’s road to recovery is unique, which is why they’re committed to providing personalized, effective online therapy and professional support.

Start your journey toward healing and recovering from your trauma today. Talkspace therapists will guide you through the process and help you understand more about your options for therapy so you can choose the treatment that best fits your path to mental wellness. 

Learn how to deal with trauma through Talkspace.