How to Choose the Right Therapy Approach: CBT vs EMDR vs Mindfulness

Finding the Right Fit for Your Healing Journey

Choosing to begin therapy is a powerful first step toward healing—but knowing which type of therapy to pursue can feel overwhelming. With so many options out there, how do you know which approach is right for you?

At Full Circle Counseling & Wellness in Frankfort, Illinois, we believe that therapy isn’t “one-size-fits-all.” That’s why our experienced clinicians offer a variety of approaches tailored to each client’s unique needs. In this post, we’ll explore three of the most widely used and effective therapy modalities: Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and Mindfulness-Based Therapy.

Whether you’re managing anxiety, processing trauma, or simply seeking more balance, this guide will help you feel more informed and confident in your next step.

Cognitive Behavioral Therapy (CBT): Rewiring Thoughts for Better Outcomes

Best For: Anxiety, depression, stress, phobias, low self-esteem

CBT is one of the most widely researched and practiced forms of psychotherapy. It focuses on the idea that our thoughts, feelings, and behaviors are interconnected. When we change the way we think, we can often change how we feel and act.

In CBT, a therapist works collaboratively with you to identify unhelpful thought patterns (e.g., “I’m not good enough,” or “Something bad will happen if I make a mistake”) and replace them with more balanced, realistic alternatives. You’ll also learn coping skills, like thought tracking, exposure exercises, and behavior activation.

How It Works:

• Structured sessions with worksheets or homework

• Short- to mid-term treatment (often 8–20 sessions)

• Focused on present-day challenges

• Teaches lifelong skills for managing stress and mood

Why Choose CBT:

• You prefer a practical, goal-oriented style

• You’re dealing with anxiety, panic, or depression

• You enjoy structure and homework

• You want to understand how your thoughts influence your mood

At Full Circle, many of our therapists are trained in CBT and integrate it into treatment plans for both teens and adults, especially those navigating life transitions, high-stress roles, or perfectionism.

EMDR (Eye Movement Desensitization and Reprocessing): Healing Trauma at the Source

Best For: PTSD, complex trauma, panic attacks, grief, chronic anxiety

EMDR is a therapy developed specifically to help people process traumatic memories. Unlike traditional talk therapy, EMDR uses bilateral stimulation—such as guided eye movements or tapping—while the client recalls distressing events in a safe and structured way.

This process allows the brain to reprocess the traumatic memory, so it becomes less emotionally charged. Over time, clients often find that their trauma no longer feels so “raw” or overwhelming. EMDR is evidence-based and recommended by organizations like the American Psychological Association for treating PTSD.

How It Works:

• Eight-phase protocol including preparation, assessment, desensitization, and installation

• Sessions may include eye movements, tapping, or audio tones

• Focus on past traumatic events, present triggers, and future goals

• Often mid- to long-term depending on trauma complexity

Why Choose EMDR:

• You have unresolved trauma or disturbing memories

• Talk therapy alone hasn’t worked for you

• You experience flashbacks or somatic symptoms

• You’re ready to dig deeper with support

At Full Circle, our trauma-informed therapists are trained in EMDR and work with adults who’ve experienced everything from childhood neglect to single-incident trauma like car accidents or loss.

Mindfulness-Based Therapy: Finding Calm in the Present Moment

Best For: Anxiety, stress, chronic pain, emotional regulation

Mindfulness-based therapy integrates meditative practices with therapeutic techniques to help clients become more present, aware, and nonjudgmental of their thoughts and emotions. Rather than challenging thoughts (as in CBT), mindfulness encourages clients to observe and accept thoughts without reacting to them.

Mindfulness can be incorporated into many modalities or practiced through specific programs like Mindfulness-Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy (MBCT).

How It Works:

• Techniques include deep breathing, body scans, mindful movement

• Focus on here and now experiences

• Encourages self-compassion and emotional regulation

• Often integrated into a broader therapy approach

Why Choose Mindfulness:

• You feel overwhelmed by constant thoughts

• You struggle with emotional reactivity

• You’re open to breathing, meditation, or body-based techniques

• You want to cultivate inner peace and presence

At Full Circle, we often incorporate mindfulness into therapy for clients dealing with stress, burnout, and anxiety. It’s also a wonderful approach for caregivers, professionals, and anyone needing space to slow down.

Comparing the Approaches: What’s Right for You?

Therapy Type	Best For	Key Focus	Duration	Style
CBT	Anxiety, depression	Thought patterns & behavior	Short to mid-term	Structured, skills-based
EMDR	Trauma, PTSD	Memory processing	Mid to long-term	Deep trauma work
Mindfulness	Stress, reactivity	Present moment awareness	Ongoing or integrated	Gentle, experiential

A Full Circle Approach: Integrative and Personalized Care

At Full Circle Counseling & Wellness, we know that each client’s needs are unique. That’s why we don’t limit ourselves to one modality. Our therapists often combine elements of CBT, EMDR, and mindfulness to tailor sessions to your goals, symptoms, and preferences.

Whether you're looking for relief from anxiety, working through trauma, or trying to reconnect with yourself, we're here to help you find the approach—or blend—that works best for you.

Not Sure Where to Start? Let’s Talk.

You don’t have to know all the answers. Our team is here to listen, guide, and support you in making the right choice for your mental health journey.

Schedule a consultation with Full Circle Counseling & Wellness in Frankfort or via telehealth across Illinois. We’ll help you find the approach that feels right for your mind, your goals, and your pace.