EMDR vs. Somatic Therapy

If you've been researching trauma therapy, you've probably come across both EMDR and somatic therapy. They share a lot: both recognize that trauma affects more than thoughts, both value pacing and safety, and both aim to help your nervous system feel less stuck in the past. But they approach the work differently.

This guide explains the differences in plain language. In my practice, I use both, sometimes in the same course of therapy, and we decide together what fits your history, your goals, and what your system can take in.

EMDR

A structured way to reprocess memories.

EMDR, or Eye Movement Desensitization and Reprocessing, follows a clear protocol. After preparation, we identify a specific memory or theme and use bilateral stimulation, such as eye movements, taps, or tones, while you briefly hold it in mind. The aim is for the memory to lose some of its emotional charge and be stored as something that happened, not something still happening.

EMDR's defined structure can feel reassuring. It's often considered when specific memories or images still feel vivid and distressing.

Somatic therapy

Following the body's lead.

Somatic therapy works more directly with sensation, movement, posture, and breath. Instead of starting with a memory, we might start with what you notice in your body right now: a tightness, a heaviness, an urge to move or pull away. We follow those signals slowly and with consent.

Somatic work can be especially helpful when trauma is hard to put into words, when memories are fragmented, or when the body feels stuck in patterns like bracing or shutting down. My Level 1 training in Sensorimotor Psychotherapy informs much of this work.

Side by side

How the two compare.

• Starting point: EMDR often begins with a memory or belief, while somatic work often begins with sensation in the present.
• Structure: EMDR follows a set protocol, while somatic work is more fluid and exploratory.
• Pace: both are carefully paced, and both build resources before approaching difficult material.
• Words: EMDR uses brief verbal check-ins, and somatic work can happen with very few words.
• Telehealth: both can happen by secure video, and bilateral stimulation adapts well to video sessions.

Seen side by side, the two approaches look less like rivals and more like different doors into the same room.

Better together

You don't have to pick one.

These approaches are often combined, and my own EMDR training reflects that. I completed S.A.F.E. EMDR training, a somatic and attachment-focused approach, so the body is part of EMDR from preparation through reprocessing. You can read more about somatic and attachment-focused EMDR.

Choosing between them isn't something you need to figure out before you start. Early sessions help us learn how your system responds to different kinds of work, from noticing sensation to working with a specific memory, and the plan stays flexible from there.

In practice, we might use somatic work to build safety and resources, move into EMDR when a specific memory is ready, and return to the body whenever things feel like too much. If you're exploring therapy for complex trauma and PTSD, we can talk through these options together in a free consultation.

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