CBT vs EMDR vs DBT: Which Therapy is Right for You?
Compare the most effective therapy methods side-by-side. Find the best approach for anxiety, depression, trauma, and more.
Quick Guide: Which Therapy Should You Choose?
- For Anxiety & Depression: CBT (Cognitive Behavioral Therapy) - 12-20 sessions, 80-90% effectiveness
- For Trauma & PTSD: EMDR - 6-12 sessions, processes memories without detailed retelling
- For Emotional Regulation: DBT - 6-12 months, teaches coping skills for intense emotions
- For Life Transitions: ACT - 8-16 sessions, focuses on values and acceptance
- For Deep Self-Understanding: Psychodynamic - 6+ months, explores patterns and past
Complete Therapy Comparison Table
| Method | Best For | Duration | Cost/Session | Effectiveness | Time to Results |
|---|---|---|---|---|---|
CBT Cognitive Behavioral Therapy | AnxietyDepressionPhobias | 12-20 sessions | $150-250 | 80-90% | 6-12 weeks |
EMDR Eye Movement Desensitization and Reprocessing | PTSDTraumaAnxiety | 6-12 sessions | $200-300 | 77-90% | 3-6 weeks |
DBT Dialectical Behavior Therapy | BPDSelf-harmEmotional dysregulation | 6-12 months | $175-275 | 70-80% | 3-6 months |
ACT Acceptance and Commitment Therapy | Chronic painAnxietyDepression | 8-16 sessions | $150-250 | 70-85% | 8-16 weeks |
Psychodynamic Psychodynamic Therapy | Recurring patternsRelationship issuesSelf-understanding | 6 months - 2+ years | $150-300 | 60-75% | 6-12 months |
Detailed Method Breakdowns
CBT
Cognitive Behavioral Therapy
Identifies and changes negative thought patterns and behaviors
Best For:
Not Ideal For:
EMDR
Eye Movement Desensitization and Reprocessing
Processes traumatic memories using bilateral stimulation
Best For:
Not Ideal For:
DBT
Dialectical Behavior Therapy
Teaches mindfulness, distress tolerance, emotion regulation, interpersonal skills
Best For:
Not Ideal For:
ACT
Acceptance and Commitment Therapy
Accepts thoughts while committing to value-based actions
Best For:
Not Ideal For:
Psychodynamic
Psychodynamic Therapy
Explores unconscious patterns and past experiences
Best For:
Not Ideal For:
Frequently Asked Questions
Which therapy is best for anxiety?
CBT (Cognitive Behavioral Therapy) is considered the gold standard for anxiety disorders with 80-90% effectiveness rates. It typically requires 12-20 sessions and focuses on identifying and changing negative thought patterns. EMDR can also be effective if anxiety is trauma-related.
What's the difference between CBT and EMDR?
CBT focuses on changing thought patterns and behaviors through talk therapy and homework exercises, requiring 12-20 sessions. EMDR uses bilateral stimulation (like eye movements) to process traumatic memories, typically requiring only 6-12 sessions. EMDR is best for trauma/PTSD while CBT is better for general anxiety and depression.
How long does each therapy type take to work?
EMDR shows results fastest (3-6 weeks), followed by CBT (6-12 weeks), ACT (8-16 weeks), DBT (3-6 months), and Psychodynamic therapy (6-12 months). Duration varies based on condition severity and individual factors.
Which therapy is best for trauma?
EMDR (Eye Movement Desensitization and Reprocessing) is specifically designed for trauma and PTSD, with 77-90% effectiveness rates. It requires fewer sessions (6-12) than other methods and doesn't require detailed discussion of traumatic events.
Find a Therapist Who Uses These Methods
Our Pasadena directory features 374+ therapists trained in CBT, EMDR, DBT, and other evidence-based approaches. Filter by therapy type to find your perfect match.