Which is Best for You? — Talkspace

Cognitive behavioral therapy (CBT) and emotion-focused therapy (EFT) are two therapeutic approaches that can help you improve your mental well-being. Both have unique approaches to addressing mental health issues, but they operate differently and serve different purposes. While CBT focuses on identifying and changing negative thought patterns and behaviors, EFT aims to explore and process emotions to foster deeper self-awareness and healing.

Understanding how these therapies work will help you choose the one that is best for you. Read on to learn the differences between CBT and EFT. We are exploring the benefits of each so you can determine which approach might be best suited and offer the best clinical outcome for your mental health journey.

What is cognitive behavioral therapy (CBT)?

Cognitive behavioral therapy (CBT) is a form of cognitive therapy often hailed as the gold standard of therapeutic methods. It is a comprehensive treatment approach that focuses on identifying and changing unhealthy and unhelpful thought patterns and behaviors. The evidence-based approach to CBT and proven effectiveness make it one of the most widely used types of therapy and is adaptable enough to treat a wide range of mental health conditions, including anxiety, depression, and post-traumatic stress disorder.

CBT operates on the fundamental principle that what we think, feel and behave is interconnected. Therefore, by changing our negative thoughts, we can influence our emotional response and behavioral outcomes.

Key Components of CBT

CBT includes several fundamental elements that make it a very effective therapeutic approach:

• Cognitive restructuring: This involves identifying and challenging distorted thought patterns and replacing them with realistic, balanced thoughts. By addressing cognitive distortions like overgeneralization and catastrophizing, CBT helps you develop a healthier perspective.
• Behavioral activation: This CBT technique encourages participation in activities that improve mood and reduce avoidance behaviors, which is especially useful for managing depression. By promoting participation in specific activities, CBT can help counteract social withdrawal and inactivity.
• Troubleshooting: CBT focuses on developing practical strategies for dealing with life’s challenges, allowing you to find constructive solutions and deal with difficult situations more effectively.
• Exposure therapy: For those suffering from phobias or PTSD, CBT may include controlled exposure to feared situations or memories, which helps reduce anxiety over time through gradual desensitization.

Benefits of CBT

Each type of therapy has unique benefits. CBT, for example, is structured and goal-oriented, making it ideal for those who prefer a hands-on approach to treatment.

Some of the other benefits of CBT include:

• Structured sessions: CBT usually has a limited duration and a clear structure in each session. It can be a good option if you prefer a more methodical approach.
• Self-empowerment: CBT teaches skills you can apply in life outside of therapy, so it has long-term benefits as you learn to manage your thoughts and behaviors in healthier, more productive ways.
• Evidence-based: CBT is widely researched and is one of the most scientifically supported types of therapy available today. The evidence-based approach can give you confidence.
• Adaptability: Its adaptability allows different types of CBT to be tailored to a wide range of mental health conditions, including anxiety, depression, OCD, PTSD, and more.

“Cognitive behavioral therapy (CBT) may be the modality that offers hope. Sometimes we think that our thoughts are conclusive and define us, whether through failure, rejection, or even illness. CBT gives you space to reframe your thoughts and helps you think of yourself less negatively. “With the help of a therapist, it can be very comforting to think about your potential more optimistically.”

– Talking Space Therapist Elizabeth Keohan, LCSW-C

What is Emotionally Focused Therapy (EFT)?

Emotionally focused therapy (EFT) offers a different approach that provides deep support and understanding. It has been proven effective in studies and focuses on emotional awareness and connections, making it a great choice if you are looking to improve your emotional experiences and personal or professional relationships.

EFT is based on the belief that emotions are fundamental to the human experience and play a crucial role in how we perceive our world. In EFT sessions, you are encouraged to explore and develop greater emotional intelligence and resilience.

Key Components of EFT

Some of the critical components of clinical EFT include:

• emotional awareness: You are encouraged to become more in tune and aware of your emotions to identify how they impact your thoughts and behaviors. Emotional awareness is crucial for emotional healing and growth.
• emotional expression: This helps you express your emotions in a healthier and more constructive way, especially when it comes to relationships. Healthy emotional expression can lead to deeper, more meaningful emotional bonds.
• Regulation of emotions: EFT helps you manage emotions so they don’t become overwhelming and you can find resolution and relief.
• Attachment theory: Clinical EFT is popular for couples therapy because it focuses on emotional bonds, attachment styles, and issues that affect relationships.

Benefits of electronic funds transfer

The benefits of EFT over CBT lie primarily in EFT’s focus on emotions and relationships. Some of the benefits of EFT include:

• Improved emotional intelligence: EFT explores and seeks to understand emotions to develop greater emotional awareness, leading to better emotional regulation and better decision making.
• Strengthened relationships: EFT improves communication and emotional connections made in personal relationships so it can benefit couples and families.
• Deep emotional healing: Instead of focusing on cognitive processes, EFT delves into the emotional roots of your problems, providing an opportunity for deep healing.
• Effective for trauma: EFT is often used to treat emotional trauma. Helps you process unresolved feelings in a safe and supportive environment.

Key Differences Between CBT and EFT

Both CBT and EFT are very effective therapeutic approaches. However, they differ significantly in technique, approach and use. Breaking down the key differences can help you understand the distinctions between types of therapy.

Treatment approach

CBT is a structured, goal-oriented therapeutic approach focused on identifying and changing unhealthy thinking patterns and behaviors. It employs CBT techniques such as cognitive restructuring, behavioral activation, and exposure therapy to create lasting change.

EFTRather, it is an emotion-driven approach that emphasizes processing and expressing emotions in a healthy way. This method helps you explore and regulate your emotional experiences as a path to healing and deeper self-understanding.

Approach and techniques

CBT emphasizes cognitive restructuring, challenging negative thought patterns to facilitate positive behavior change and improve mental health. It is a practical, structured approach that often includes homework between sessions to reinforce strategies.

EFT, On the other hand, it focuses on emotional awareness and the importance of understanding your feelings. This approach is often preferred when therapy needs to address relationship dynamics and foster emotional connection.

Duration

CBT It is generally considered a short-term therapy, often lasting between 12 and 20 sessions, depending on individual needs and progress.

EFT It tends to be more flexible in its duration, and the number of sessions varies depending on the depth of emotional work and personal goals, allowing for a more personalized approach.

The role of the practitioner

In CBTThe therapist usually takes a directive role, guiding you through structured activities and exercises to help challenge and change negative thought patterns.

In EFT, the therapist’s role is more facilitative. They help you explore emotional experiences without as much direct guidance, allowing you to lead the process of self-discovery.

Issues addressed

CBT It is commonly used for mental health conditions such as anxiety, depression, and post-traumatic stress disorder, primarily when problems arise from distorted thinking patterns and behaviors.

EFT It is particularly beneficial for people struggling with emotional regulation, relationship issues, and trauma, especially when emotional processing and expression are critical to the healing process.

“From a simplistic view, CBT might be more effective with our thoughts than EFT, which can help someone articulate and explore their emotions. Both can help address your emotions related to stress, anxiety, and mood. At the same time, EFTs can be more limited in duration and aimed at self-management; “CBT can really challenge core negative thoughts and problems and also develop better coping skills.”

– Talking Space Therapist Elizabeth Keohan, LCSW-C

What therapy is best for you?

Choosing between CBT or EFT therapy really depends on your personal mental health goals and your current condition. There is no right or wrong way to receive therapy. CBT might be a good option if you prefer a more structured and hands-on approach. EFT might be more suitable if you want to delve deeper into your emotional experiences.

Whatever treatment you choose, taking the first step is the most important. Talkspace offers affordable, convenient and effective online therapy delivered by qualified mental health professionals. Talkspace therapists are experienced in online CBT and EFT and can offer the style of treatment that best suits your needs.

Contact Talkspace today to learn more about online CBT and EFT therapy options.