Debating between ART or EMDR? Take this quiz to find out more!
Tired of feeling stuck with the lingering effects of difficult experiences? Looking for more than talk-therapy? Interested in trying a new way to process fears, thoughts, memories, body sensations, etc? There are two powerful research-backed techniques that could help: ART and EMDR. Try this quiz to see which might be a good fit for you!
There are many ways to process the things we struggle with; ART and EMDR are two of them. This fun quiz can help you explore which method might be a good fit for you. If you have questions or would like to discuss the differences in more depth, please reach out via the contact form.
How comfortable are you sitting with your emotions?
A. I feel comfortable sitting with emotions, but prefer to keep it contained or brief.
B. I feel comfortable sitting with emotions, even if sometimes intense.
C. I’m not sure.
2. How easily can you visualize images in your mind?
A. Very easily.
B. Not at all.
C. Somewhat easily.
3. How easily can you connect with your body’s sensations?
A. Very easily.
B. Not at all.
C. Somewhat easily.
4. Are you looking for a highly-structured session or follow where your brain leads?
A. Highly-structured.
B. Brain leads the way.
C. Either.
5. What are you struggling with most?
A. Intrusive images.
B. Self-critical thoughts.
C. Body sensations.
6. Are you ready to dive right in or would you prefer a slower approach to addressing your most challenging concerns?
A. Dive right in.
B. Slower approach.
C. No preference.
7. How comfortable are you with sharing details about your experience?
A. Not very comfortable.
B. Very comfortable.
C. Somewhat comfortable.
Scoring: Add the number of A, B, and C responses you chose.
Number of A responses: _____
Number of B responses: _____
Number of C responses: _____
If you chose:
Mostly A’s: You may prefer ART.
ART is a guided therapeutic method that processes difficult emotions, images, and body sensations. One of the great things about ART is that you don’t have to sit in discomfort for long, you don’t even have to share upsetting details of your challenging experience with the therapist if you don’t want to! We use bilateral stimulation, such as side-to-side eye movements or tapping, to decrease discomfort quickly. It also allows us to be creative, using guided imagery to create more pleasant images and sensations. ART is a structured process where the therapist guides you through specific steps. Some research has shown that ART can produce meaningful changes in a relatively short number of sessions, though each person’s process is different. Learn more about ART.
Mostly B’s: You may prefer EMDR.
Similar to ART, EMDR is a semi-guided therapeutic method, which also processes difficult emotions, images, and body sensations. However, EMDR utilizes less therapist direction than ART and follows where your brain leads. EMDR may rely less on visualization than ART and allows the brain’s natural associations to lead the process. EMDR can be an especially effective way to shift self-critical thoughts and beliefs. EMDR may include sharing more details about your past experiences with the therapist. If you’re nervous about diving right in, EMDR includes practicing resources to increase coping and resilience before we start processing any challenging concerns. Learn more about EMDR.
Mostly C’s: You may be a good candidate for either.
Both techniques can process unwanted images, uncomfortable emotions, and body sensations, use bilateral stimulation, and are backed by research. If you’d like to discuss the differences in more detail, please feel free to reach out.
If you’re excited to experience one of these powerful techniques contact me today!
This quiz is for informational purposes only and is not a replacement for therapy, clinical assessment, or medical advice. Completing this quiz does not establish a therapeutic relationship. If you are struggling and need immediate assistance, contact crisis support HERE.
This quiz was created in collaboration with Meghan Jerry, LMFT, CST
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