Brainspotting Vs EMDR: What’s the Difference and Which One’s Right for You?
If you’ve been dealing with anxiety, trauma, or emotional pain that just won’t go away, you might’ve come across two therapy approaches that sound pretty similar: Brainspotting and EMDR.
Both help people heal from the past, especially painful memories or experiences that still feel raw. But even though they aim for the same goal—emotional relief—they work in very different ways.
Let’s walk through what Brainspotting and EMDR actually are, how they help, and how to figure out which one might be a better fit for you.
What Is EMDR?
EMDR stands for Eye Movement Desensitization and Reprocessing. It’s been around since the late 1980s and is one of the most widely recognized therapies for trauma.
You may have heard about it because it’s often used to treat PTSD, especially in veterans, survivors of abuse, or people who’ve been through serious accidents or grief.
In an EMDR session, you’ll be asked to focus on a specific painful memory—something that still triggers strong emotions or reactions.
While you think about that memory, your therapist will guide your eyes to move from left to right, either with their finger, a moving light, or some kind of tapping sound. It may sound odd, but these eye movements actually help your brain reprocess the memory.
The memory doesn’t go away, but the emotional sting often lessens. You might feel calmer when you think about it afterward, like your brain finally filed it in the right drawer.
People often find EMDR to be structured and efficient. Many therapists follow a specific eight-phase protocol, and some clients report feeling a noticeable shift after just a few sessions.
It’s also backed by years of research and recommended by organizations like the World Health Organization for treating trauma.
What Is Brainspotting?
Brainspotting is a newer therapy, developed in the early 2000s by Dr. David Grand, who actually used to practice EMDR.
He noticed that sometimes, when people looked in a certain direction during a session, they tapped into deeper emotions—even if they didn’t fully understand why.
Brainspotting builds on that. In a session, your therapist will help you find a “brainspot,” which is basically a spot in your visual field that seems to connect with whatever you're feeling inside.
You hold your gaze there, and instead of using eye movements or talking about the memory in detail, you’re encouraged to just sit with whatever emotions, thoughts, or body sensations come up.
It’s more about noticing and feeling than analyzing or talking. Some people describe it as tapping into something deeper than words, as if your body is processing the trauma for you.
That’s why Brainspotting is often used for people who have trouble talking about their experiences or who feel disconnected from what they’re feeling.
Brainspotting Vs EMDR: The Key Differences
Let’s look at how these two therapies compare:
1. How They Use Eye Movement
EMDR: Uses rapid eye movements or tapping while you think about the trauma. It’s very structured and follows a step-by-step process.
Brainspotting: Uses still eye positions to “find” brainspots connected to emotional pain. It’s more open-ended and less structured.
2. Level of Talking Required
EMDR: Often includes talking about the trauma in detail during the session.
Brainspotting: You don’t have to talk about the memory. You can stay silent and just notice what happens inside.
3. How the Brain Is Engaged
EMDR: Works mainly with the thinking brain and memory processing systems.
Brainspotting: Goes deeper into the midbrain, which holds emotions and body-based trauma.
4. Session Structure
EMDR: Follows specific phases (like history-taking, preparation, processing, etc.).
Brainspotting: Is more flexible and adapts to what you’re feeling moment by moment.
5. Client Experience
EMDR: May feel more active and intense. Some people feel emotionally drained after a session.
Brainspotting: Often feels slower, gentler, and more body-focused.
Which One Should You Try?
This is probably the question you’re really here for: which one is better? And the honest answer is—it depends on you.
If you want a therapy that’s well-researched, structured, and tends to work fairly quickly for trauma, EMDR might be the right place to start. It’s great for people who don’t mind revisiting specific memories and who feel okay talking about what happened.
But if talking feels too hard, or if your emotions don’t quite have words yet, Brainspotting might feel safer.
It’s also a good choice if you’ve tried other types of therapy but still feel stuck or disconnected. Many people say it helps them reach deeper layers of healing, especially when trauma is stored in the body.
And here’s something important: you don’t have to pick one forever.
Some therapists are trained in both and might use them at different times depending on where you’re at emotionally. Your needs can change, and your therapy can shift along with you.
What Does the Science Say?
There’s a lot more research on EMDR simply because it’s been around longer. It’s been studied for decades and is officially recognized by groups like the American Psychological Association and the WHO for trauma treatment.
Brainspotting is newer, so there’s less formal research, but early studies and therapist reports are promising.
What it might lack in published data right now, it makes up for in strong word-of-mouth from both clients and professionals who’ve seen powerful results.
Ultimately, both therapies help your brain reprocess trauma—but they go about it in different ways.
Getting Started with Either One
If you’re thinking about therapy and are curious about either Brainspotting or EMDR, a good first step is finding a therapist trained in one or both.
You can ask them about their experience, how sessions usually go, and what they recommend based on what you’re dealing with.
What matters most is that you feel safe, supported, and seen. Whether it’s through eye movements or stillness, through talking or simply feeling, your healing is valid, and help is out there.
Your healing doesn’t have to look like anyone else’s.
Here, we honor every part of you—your story, your struggles, and your strength. Whether you're exploring past wounds or learning to trust yourself again, this is a space for deep, compassionate healing.
Final Thoughts
Both Brainspotting and EMDR offer powerful tools to help people move through trauma, anxiety, and emotional pain.
They each have their strengths, and neither one is “better” across the board. It’s about what feels right for you, your story, and your pace.
If you’re unsure where to start, don’t be afraid to reach out to a therapist and ask questions. You deserve healing that works for you, not just what's most popular or talked about.
Whether you choose EMDR, Brainspotting, or both, the most important step is reaching out and beginning the process. The rest unfolds from there.
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