EMDR vs. Somatic Experiencing: Which Trauma Therapy Fits Your Story? ~

Healing from trauma is not a one-size-fits-all journey. While some people find comfort in talking through their experiences, others need therapies that go deeper — reaching the body’s memories and physical responses to stress. Two approaches that have gained significant recognition for trauma recovery are Eye Movement Desensitization and Reprocessing (EMDR) and Somatic Experiencing (SE).

Both focus on helping people process trauma safely and effectively, but they do so in very different ways. Understanding how each therapy works can help you decide which might fit your story best.

Understanding How Trauma Affects the Brain and Body

Trauma isn’t just an emotional wound — it’s also a physiological imprint on the body. When something frightening or overwhelming happens, the nervous system can get stuck in “survival mode.”

The fight, flight, or freeze response activates to protect us, flooding the body with stress hormones like cortisol and adrenaline. In most cases, these hormones settle once the danger passes. But for trauma survivors, that cycle may not complete, leaving the body trapped in hyperarousal or numbness.

Research shows that trauma can alter brain structures such as the amygdala (responsible for fear), hippocampus (memory), and prefrontal cortex (decision-making). A 2018 review in Frontiers in Psychology found that trauma-related changes can make it harder to regulate emotions and feel safe even in non-threatening environments【Frontiers in Psychology, 2018】.

That’s where therapies like EMDR and Somatic Experiencing come in — helping the brain and body complete their unfinished survival responses.

What Is EMDR Therapy?

Eye Movement Desensitization and Reprocessing (EMDR) was developed in the late 1980s by psychologist Dr. Francine Shapiro. It’s an evidence-based approach that helps people process traumatic memories so they no longer feel overwhelming.

During EMDR sessions, a therapist guides you through recalling distressing experiences while engaging in bilateral stimulation — such as side-to-side eye movements, tapping, or sounds. This process helps the brain reprocess traumatic memories and store them in a less distressing way.

How EMDR Works

EMDR doesn’t erase memories. Instead, it changes how the memory is stored and experienced. When the brain processes trauma properly, emotional triggers lose their power.

In simple terms, EMDR helps the brain say, “This happened, but I am safe now.”

What the Research Says

EMDR is widely recognized as one of the most effective treatments for Post-Traumatic Stress Disorder (PTSD).

*A meta-analysis in the Journal of Anxiety Disorders found EMDR as effective as trauma-focused cognitive behavioral therapy (CBT), with faster symptom reduction in many cases【Journal of Anxiety Disorders, 2017】.

*The World Health Organization (WHO) and American Psychological Association (APA) both list EMDR as a recommended treatment for trauma and PTSD.

What It Feels Like

Many clients describe EMDR sessions as intense but freeing. You stay conscious throughout, but the bilateral stimulation helps your brain process distressing memories without becoming overwhelmed. Over time, flashbacks, nightmares, and emotional reactivity often decrease significantly.

What Is Somatic Experiencing?

Somatic Experiencing (SE) was developed by Dr. Peter Levine, based on his observation that animals naturally recover from trauma by shaking, trembling, or completing movements that release stored energy. Humans, however, often suppress these physical responses, leading to chronic tension and dysregulation.

Somatic Experiencing focuses on the body’s sensations rather than detailed storytelling. The therapist helps you notice physical cues like tightness, heat, or numbness and guides you to gently release this stored energy.

How SE Works

SE helps the nervous system complete the defensive responses that were interrupted during trauma. Instead of reliving the trauma, the client learns to titrate — or slowly touch into sensations — without becoming overwhelmed.

Over time, this process teaches the body that it’s safe again, expanding what’s known as the window of tolerance — the range within which you can handle stress without shutting down or becoming hyperaroused.

What the Research Says

While SE has less large-scale research than EMDR, emerging studies show promising results:

A 2017 randomized controlled trial published in European Journal of Psychotraumatology found that Somatic Experiencing significantly reduced PTSD symptoms in survivors of motor vehicle accidents【EuropeanJournal of Psychotraumatology, 2017】.

Another study in Frontiers in Psychology (2020) noted improvements in body awareness and emotional regulation in SE participants【Frontiers in Psychology, 2020】.

What It Feels Like

SE is typically slower and more body-focused than EMDR. Sessions may include grounding exercises, mindful observation of physical sensations, and gentle movement. Clients often report feeling calmer, more embodied, and more aware of how their bodies respond to stress.

EMDR vs. Somatic Experiencing: Key Differences

Aspect	EMDR	Somatic Experiencing (SE)
Focus	Memory reprocessing	Body regulation and sensory awareness
Approach	Uses bilateral stimulation to desensitize traumatic memories	Works through physical sensations to release stored energy
Structure	Follows an 8-phase protocol	Flexible and non-linear
Speed of Results	Often quicker for trauma linked to specific events	Gradual, deeper regulation over time
Best For	PTSD, single-event trauma, anxiety, phobias	Complex trauma, chronic stress, body-based symptoms
Experience	May feel emotionally intense	Usually calm and grounding

Both therapies share a core goal — helping the body and brain reconnect safely — but they use different languages to get there: EMDR speaks through memories, SE through the body.

How to Choose the Right Therapy for You

There’s no universal answer to which approach is “better.” The best therapy is the one that aligns with your needs, comfort level, and readiness. Here’s how to decide:

1. If You Struggle With Flashbacks or Intrusive Memories

EMDR may be more effective. It directly targets specific traumatic memories and helps your brain file them properly.

2. If You Feel Disconnected From Your Body

Somatic Experiencing can help restore a sense of safety in your physical self. It’s especially helpful for people who feel numb, detached, or easily overwhelmed.

3. If You Have Complex or Developmental Trauma

Many therapists combine EMDR and SE techniques for deeper, more holistic healing. The structured approach of EMDR pairs well with the grounding methods of SE.

4. If You’re New to Trauma Work

Starting with body-based approaches (like SE, mindfulness, or gentle breathwork) can make later EMDR sessions easier and safer.

The Role of the Therapist

No matter which therapy you choose, the therapeutic relationship matters most. Research consistently shows that a strong sense of safety and trust between therapist and client is one of the best predictors of healing outcomes【APA, 2022】.

A trauma-informed therapist will move at your pace, help you regulate during difficult moments, and teach grounding tools you can use outside of sessions.

Final Thoughts

Trauma can fragment your sense of self — leaving your mind and body out of sync. Whether you choose EMDR to reprocess painful memories or Somatic Experiencing to reconnect with your body, both offer hope for healing.

Recovery doesn’t mean forgetting the past. It means reclaiming safety in the present — knowing your story no longer controls you.

Whichever path you take, remember this: healing is not about speed; it’s about gentleness, consistency, and learning that your body and mind can finally exhale again.

References

*Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures. Guilford Press.

*Frontiers in Psychology (2018). “Neurobiological Effects of Trauma and PTSD.”

*Journal of Anxiety Disorders (2017). “Meta-analysis of EMDR in PTSD Treatment.”

*European Journal of Psychotraumatology (2017). “Somatic Experiencing in PTSD Treatment: A Randomized Trial.”

*Frontiers in Psychology (2020). “Body Awareness and Emotional Regulation in Somatic Therapy.”

*American Psychological Association (2022). “Therapeutic Alliance and Treatment Outcomes.”