🎙️ Episode 5: CBT, EMDR, or Polyvagal? Decoding the Alphabet Soup of Therapy

Published: 4.10.25
Duration: 7 Minutes
Category: Mental Health, Therapy Modalities, Education

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📝 Episode Summary

The world of therapy is packed with acronyms, buzzwords, and jargon that can make your head spin—CBT, EMDR, DBT, IFS, and more. In this episode, we cut through the confusion and explain some of the most common therapy approaches in plain English. You’ll leave with a better sense of what each one actually does—and how to choose what might work best for your brain.

✨ You’ll Learn:

• What CBT, EMDR, Polyvagal Theory, and other major modalities focus on

• The difference between “top-down” and “bottom-up” therapy

• How to identify what approach might feel right for you

🧠 Try This After You Listen:

Look up a few local therapists or clinics and see which modalities they list. Write down 1–2 that spark your curiosity and explore them further on your own time.

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• Transcript

  today we’re tackling the confusing world of therapy acronyms and modalities.

  If you’ve ever searched for a therapist and thought, “Should I know what all this means?”—don’t worry. You’re not alone, and no, you’re not supposed to just know. There’s a lot of jargon in the mental health world, and it can feel gatekeep-y, overwhelming, or just straight-up exhausting to try and decode it. That’s what we’re doing together today.

  Let’s start with CBT—Cognitive Behavioral Therapy. This is one of the most common types of therapy and focuses on the link between your thoughts, feelings, and behaviors. If you’ve ever tried to challenge an anxious thought or reframe a negative belief, that’s CBT in action. It’s practical, structured, and tends to focus on the here-and-now. It’s great for things like anxiety, depression, and perfectionism. It’s also the one that’s most commonly covered by insurance, so you’ll see it listed a lot.

  Now let’s move to EMDR—Eye Movement Desensitization and Reprocessing. I know, it sounds like sci-fi. But EMDR is used to help your brain reprocess traumatic memories in a way that’s less emotionally intense. You don’t have to tell your whole trauma story in detail—EMDR is more about what’s happening in your nervous system as you recall distressing experiences. A lot of people with PTSD or complex trauma find EMDR incredibly helpful, especially when talking alone hasn’t been enough.

  Then we’ve got somatic therapy. This one’s all about the body. “Soma” means body, so we’re looking at how emotions, stress, and trauma live in your physical experience—not just your thoughts. You might do grounding exercises, breathwork, movement, or tracking body sensations. If traditional talk therapy hasn’t helped you feel in your body, somatic work can be a powerful path.

  Let’s throw in IFS—Internal Family Systems. This one sounds a little out there at first, but bear with me. IFS is based on the idea that we all have different “parts” inside us—like the inner critic, the protector, the scared child, the overachiever. IFS helps you understand and relate to those parts with compassion, rather than trying to get rid of them. It’s super helpful for folks who feel torn, stuck, or like different parts of them are constantly in conflict.

  And of course, we can’t leave out Polyvagal Theory. This is less a therapy model and more a lens for understanding your nervous system. Developed by Stephen Porges, Polyvagal Theory explains how your body responds to safety and danger through different states—ventral vagal (calm, connected), sympathetic (fight/flight), and dorsal vagal (shut down/freeze). Therapists who use this lens are paying attention not just to what you say, but to how your nervous system is experiencing the moment. It’s huge for anxiety, trauma, and emotional regulation.

  So, which one’s the best? Honestly, it depends on you. Some people like a structured, skills-based approach like CBT. Others need to go deeper into emotional or body-based work with EMDR or somatics. Some therapists blend multiple approaches—and that’s okay too.

  What matters most is the relationship. The fancy letters don’t mean much if you don’t feel safe, seen, or understood. So if you’re searching for a therapist, use this info to get curious—but not to box yourself in.