EMDR vs. Brainspotting: What's the Difference and Which Is for You?

Trauma-focused therapies have evolved considerably over the past few decades, offering individuals multiple pathways toward healing. Two approaches that have gained significant attention are Eye Movement Desensitization and Reprocessing (EMDR) and Brainspotting. While both therapies aim to help you process traumatic experiences and reduce distressing symptoms, they differ in their methods, theoretical foundations, and treatment structure. Understanding these differences can help you make informed decisions about your mental health care.

What Is EMDR and How Does It Work?

EMDR is a structured psychotherapy developed by Francine Shapiro in the late 1980s. It is designed to help process traumatic memories that have become “stuck” in the nervous system. During EMDR sessions, you recall disturbing experiences while simultaneously engaging in bilateral stimulation, such as guided eye movements, tapping, or auditory tones (Shapiro, 2018).

The therapy follows an eight-phase protocol that includes:

·       History-Taking and Treatment Planning

·       Preparation

·       Target Memory Assessment

·       Desensitization of a Memory

·       Installation of a Positive Belief

·       Body Scan

·       Closure

·       Reevaluation

Research has consistently demonstrated EMDR’s effectiveness for post-traumatic stress disorder (PTSD), with numerous clinical guidelines recommending it as a first-line treatment (Wilson et al., 2018; World Health Organization, 2013). Meta-analyses have found EMDR to be effective in reducing trauma symptoms, often with outcomes comparable to trauma-focused cognitive behavioral therapies (Cusack et al., 2016).

What Is Brainspotting and How Does It Work?

Brainspotting was developed by David Grand in 2003 and emerged from observations made while conducting EMDR sessions. The approach is based on the premise that eye positions can correspond with unresolved emotional experiences stored in the brain and body. A therapist helps you identify a specific eye position, known as a “brainspot,” that appears connected to emotional activation or trauma-related material (Grand, 2013).

Unlike EMDR, Brainspotting is generally less structured and places greater emphasis on mindfulness, body awareness, and your internal processing. Once a brainspot is identified, you maintain your gaze while noticing thoughts, emotions, and bodily sensations that arise. Proponents suggest this process facilitates access to deeper neurological and emotional processing pathways (Grand, 2013).

Although the research base for Brainspotting is growing, it remains smaller than that of EMDR. Preliminary studies suggest that Brainspotting may reduce symptoms of trauma, anxiety, and emotional distress, but more large-scale randomized controlled trials are needed to establish its efficacy conclusively (Hildebrand et al., 2017).

How Are EMDR and Brainspotting Similar?

Both approaches share several important characteristics. First, they are trauma-informed therapies that seek to access and process unresolved experiences rather than relying solely on verbal discussion. Second, both incorporate eye position or eye movement as part of the therapeutic process. Third, each recognizes the role of the nervous system and the body in storing and expressing traumatic experiences.

Additionally, both therapies can be effective for conditions beyond PTSD, including anxiety, grief, performance issues, and adverse life experiences. They also emphasize the importance of a strong therapeutic relationship and your capacity for self-healing (Grand, 2013; Shapiro, 2018).

What Are the Key Differences Between EMDR and Brainspotting?

The most notable difference lies in structure. EMDR follows a clearly defined protocol supported by extensive research and standardized training. Brainspotting, by contrast, tends to be more flexible and client-led.

Another distinction is the focus of attention. EMDR often involves active engagement with specific memories and cognitive restructuring processes. Brainspotting places greater emphasis on sustained attention to bodily sensations and emotional experiences that emerge naturally during treatment.

Research support also differs significantly. EMDR has been studied extensively and is recognized by major organizations, including the World Health Organization and other professional treatment guidelines (World Health Organization, 2013). Brainspotting shows promise, but its evidence base is still developing.

Which Therapy Might Be the Better Fit?

There is no universal answer. If you prefer a highly structured, evidence-based approach, you may gravitate toward EMDR. If you value a more intuitive, body-focused process, you may find Brainspotting appealing.

Ultimately, treatment effectiveness depends on multiple factors, including the therapist’s training, your preferences, and the nature of the presenting concerns. Consulting with a qualified mental health professional can help determine which approach aligns best with a person’s goals and needs.

Key Takeaways

• EMDR and Brainspotting are both trauma-focused therapies designed to help process unresolved emotional experiences.

• EMDR follows a structured, eight-phase protocol and has a substantial body of scientific research supporting its effectiveness.

• Brainspotting uses fixed eye positions and body awareness to facilitate emotional processing and may feel more flexible and client-directed.

• Both approaches can be beneficial, but choosing between them depends on individual preferences, treatment goals, and therapist expertise.

Contact me to learn more about both methods and if they are a fit for you.

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References

Cusack, K., Jonas, D. E., Forneris, C. A., Wines, C., Sonis, J., Middleton, J. C., Feltner, C., Brownley, K. A., Olmsted, K. R., Greenblatt, A., Weil, A., & Gaynes, B. N. (2016). Psychological treatments for adults with posttraumatic stress disorder: A systematic review and meta-analysis. Clinical Psychology Review, 43, 128–141. https://doi.org/10.1016/j.cpr.2015.10.003

Grand, D. (2013). Brainspotting: The revolutionary new therapy for rapid and effective change. Sounds True.

Hildebrand, A., Grand, D., & Stemmler, M. (2017). Brainspotting—The efficacy of a new therapy approach for the treatment of posttraumatic stress disorder in comparison to eye movement desensitization and reprocessing. Mediterranean Journal of Clinical Psychology, 5(2), 1–16.

Shapiro, F. (2018). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures (3rd ed.). Guilford Press.

Wilson, G., Farrell, D., Barron, I., Hutchins, J., Whybrow, D., Kiernan, M. D., & Doran, J. M. (2018). The use of eye-movement desensitization reprocessing (EMDR) therapy in treating post-traumatic stress disorder—A systematic narrative review. Frontiers in Psychology, 9, 923. https://doi.org/10.3389/fpsyg.2018.00923

World Health Organization. (2013). Guidelines for the management of conditions specifically related to stress. World Health Organization.