EMDR vs Somatic Therapy: Which One Is Right for You?
Feeling Stuck? Here’s How to Choose Between EMDR and Somatic Therapy
Once you’ve decided to begin trauma therapy, you may find yourself asking, “What kind of therapy is right for me?” That question can feel surprisingly overwhelming. Especially when you’re already carrying the weight of anxiety, burnout, or past experiences that haven’t been fully processed.
Two of the most effective trauma therapies available today are EMDR and somatic therapy. Both are body-based. Both are used by clinicians at Tidal Trauma Centre. And both are deeply rooted in nervous system science. But they’re not interchangeable, they offer very different experiences and pacing.
In this blog, we’ll walk you through the core differences between EMDR and somatic therapy, highlight how each modality supports trauma healing, and help you explore which one might be the best fit for your nervous system right now.
What Is EMDR Therapy?
EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a structured, evidence-based approach that helps you process and integrate traumatic memories using a method called bilateral stimulation. That can include guided eye movements, tapping, or auditory tones that alternate from side to side.
EMDR doesn’t require you to talk through every detail of your trauma. Instead, it helps your brain do what it’s already wired to do, process stuck material so that it no longer feels like a threat in the present.
EMDR therapy is often helpful for people experiencing:
Flashbacks, panic attacks, or intrusive thoughts
Nightmares or sleep disturbances
Phobias or sudden spikes of fear
Single-incident trauma (e.g., accidents, injuries, assaults)
Repetitive, emotionally charged memories
Key Benefits of EMDR:
Reduces the emotional intensity of traumatic memories
Can offer relief faster than traditional talk therapy
Structured and time-bound, which feels safe for many clients
Can be used alongside IFS, somatic therapy, and other approaches
If you’ve ever felt like you know something isn’t happening anymore, but your body still reacts as if it is, EMDR might be a powerful tool to help shift that survival response.
What Is Somatic Therapy?
Somatic therapy focuses on how trauma lives in the body, not just in your thoughts or memories. Rather than trying to “talk your way out” of a trauma response, somatic therapy invites you to slow down and tune in to physical sensations, tension patterns, and nervous system states.
Many people with trauma have learned to override their body’s signals for years. Somatic therapy offers a gentle, relational space to come back into contact with yourself with care, slowness, and safety.
Somatic therapy may be especially helpful for people navigating:
Chronic anxiety or emotional overwhelm
Burnout, numbness, or dissociation
Feeling disconnected from your body or emotions
Developmental trauma or early attachment wounds
Longstanding relational or boundary ruptures
Key Benefits of Somatic Therapy:
Helps regulate the nervous system and reduce fight/flight/freeze
Builds body awareness, trust, and presence
Creates a felt sense of safety without needing to revisit trauma narratives
Strengthens capacity to stay with emotion without becoming overwhelmed
Somatic therapy might include breathwork, grounding exercises, body tracking, gentle movement, or simply learning how to notice what your body is telling you. Over time, this builds the foundation for long-term resilience, not just symptom relief.
EMDR vs Somatic Therapy: What’s the Difference?
Here’s a side-by-side breakdown of how these two approaches compare:
Which One Should You Choose?
The answer depends on your body, your history, and your readiness, not on which one is “better.” There’s no one-size-fits-all approach to trauma therapy. What matters is what your nervous system can safely access right now.
If you feel overwhelmed, dissociated, or not quite in your body, somatic therapy may be a more stabilizing starting point.
If you’re haunted by specific memories or trauma events, EMDR may bring relief more directly.
If you prefer a structured, goal-oriented process, EMDR may feel grounding.
If you value intuitive pacing and building trust in your body, somatic therapy may be more supportive.
You don’t have to make the “perfect” choice to begin. The goal isn’t to find the fastest solution, it’s to start somewhere that honours your pace, capacity, and safety.
Can They Be Combined?
Absolutely. In fact, many of our therapists at Tidal integrate EMDR and somatic therapy seamlessly, adjusting your plan session by session based on what your system needs.
Examples of how these therapies are blended include:
Using grounding or co-regulation tools before and after EMDR
Tracking physical sensations during bilateral stimulation
Applying containment or parts work techniques to deepen EMDR integration
Beginning with somatic therapy to build capacity, then layering in EMDR later
Most clients don’t even realize we’re blending modalities, because what matters most is that therapy meets you where you are, not the other way around.
You Don’t Have to Know Everything to Begin
Many people delay starting therapy because they feel like they should “know” what they need. But the truth is, it’s okay to arrive unsure, nervous, or even skeptical.
You don’t have to be ready for deep trauma work to begin. Sometimes, the first step is simply being curious about what healing could look like. And at Tidal, that’s more than enough.
Contact us or fill out a New Client Form to be matched with one of our therapists. If you’re ready, book a free consult or appointment.
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Not necessarily. They’re different tools for different needs. What matters most is what your nervous system can engage with and what feels supportive to you right now.
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Yes. Many clients begin with one approach and layer in the other as their body builds capacity. Therapy should always adapt to your readiness, not the other way around.
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That’s very common. Somatic therapy can be especially helpful for developmental trauma, nonverbal memories, or patterns that don’t have clear stories attached.
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You don’t have to figure it out alone. A trained trauma therapist can help you assess your history, symptoms, and nervous system to recommend a starting point that feels doable.
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Disclaimer: The content on this website is for informational purposes only and does not constitute medical, psychological, or mental health advice. It is not a substitute for professional care. Always consult a qualified healthcare provider for diagnosis and treatment.