If you’ve spent any time looking into trauma therapy, you’ve probably discovered there are a lot of options: EMDR. Brainspotting. TF-CBT. IFS. Enough acronyms and therapy terms to make choosing a therapist feel like a research project.
EMDR and brainspotting are two popular types of trauma treatment that go beyond talk therapy alone. In this post, I’ll walk you through the similarities and differences between EMDR vs. brainspotting and offer some things to think about when deciding which feels like the best fit for you.
What Is EMDR?
EMDR stands for “Eye Movement Desensitization and Reprocessing” therapy. It was developed by psychologist Dr. Francine Shapiro in the late 1980s and is now an established treatment for post-traumatic stress disorder (PTSD) and trauma-related difficulties.
It's also used to help people with a number of different issues. According to the Eye Movement Desensitization and Reprocessing International Association (EMDRIA), it can improve symptoms of anxiety, depression, obsessive-compulsive disorder (OCD), and more.
What Is Brainspotting?
Brainspotting is a form of therapy that was developed by Dr. David Grand in 2003. It works from the idea that where you look may be connected with how you access and experience difficult emotions, memories, and sensations.
When comparing EMDR vs. brainspotting, it’s often useful to look at how each approach works.
How EMDR Works in the Brain
You may be wondering: What part of the brain does EMDR work on? Research suggests EMDR may affect the way traumatic memories are processed and how different brain networks involved in memory, emotion, and threat responses communicate.
EMDR works by using bilateral stimulation to change the way your brain reacts to traumatic memories. Bilateral stimulation involves activating both sides of your brain and body, with common methods including back-and-forth eye movements, tapping, and holding buzzers.
Through this process, you may find that traumatic memories become less distressing and less connected to the intense emotional or physical responses that they may have triggered before.
What Happens in a Brainspotting Session?
During brainspotting, your therapist helps you find a particular point in your field of vision that appears to be connected with an emotion, memory, or sensation in your body. You’ll then stay with that point while noticing what comes up.
Your therapist will likely encourage you to simply observe the sensations that arise without forcing you to fight against or change them. This can give you the space to notice how certain experiences can affect you both physically and mentally.
EMDR vs. Brainspotting: Similarities and Differences
Now that we've reviewed the basics of what both EMDR and brainspotting therapy consist of, let's discuss how they overlap and where they differ.
Similarities Between Brainspotting and EMDR
As you may have already noticed, EMDR and brainspotting have a few key similarities. Here, we'll review those in more detail.
Both Are Used to Process Trauma
Brainspotting and EMDR are both methods commonly used for processing trauma, though they may also be used for other emotional and mental health concerns.
Both Are Different From Traditional Talk Therapy
EMDR and brainspotting are both unique in the sense that they differ from traditional talk therapy. In other forms of therapy like cognitive behavioral therapy (CBT), psychodynamic therapy, or narrative therapy, talking is the main tool used to identify and process trauma. However, both EMDR and brainspotting use eye positions as the main treatment technique.
Both May Offer Fast Results
Some people notice meaningful changes with EMDR or brainspotting over a relatively short period of time compared to traditional talk therapy alone. How long therapy takes depends on your experiences, what you’re working through, and what feels manageable for you.
Differences Between EMDR and Brainspotting
While there is quite a bit of overlap between these two approaches, there are also clear differences. Here, I'll break down a few of the main areas where EMDR therapy and brainspotting diverge.
Brainspotting and EMDR Use Slightly Different Techniques
One of the clearest differences when comparing EMDR vs. brainspotting is what you’ll actually be doing during a session.
As we discussed earlier, EMDR uses a method called “bilateral stimulation” to treat PTSD and other mental health issues. This often involves moving the eyes from side to side, but it can also include other ways of stimulating the brain and body.
With brainspotting, you’ll find a particular point to focus your gaze on and notice the thoughts, emotions, or physical sensations that arise.
EMDR Is More Structured Than Brainspotting
EMDR typically follows a set structure that consists of eight phases. Brainspotting, on the other hand, tends to be more flexible and less protocol-driven, allowing the therapist to follow what emerges during the session.
Brainspotting Has Less Research Than EMDR
EMDR has been used and studied for over three decades, so it has a significant evidence base behind it. Since brainspotting is a newer technique, there are fewer studies to demonstrate its effectiveness, though early research is promising.
| Feature | EMDR | Brainspotting |
|---|---|---|
| Eye actions | Eyes move back and forth rapidly | Gaze remains fixed on a single point |
| Structure | Set structure with eight phases | No set structure |
| Evidence base | Decades of research, studies, and trials | Newer approach with fewer studies currently |
Is Brainspotting as Effective as EMDR?
Before choosing between the two therapeutic approaches, you may find it helpful to understand brainspotting vs. EMDR effectiveness.
EMDR has a stronger and larger research base than brainspotting and is recommended by the APA and the WHO for PTSD treatment because of this. Some studies suggest that brainspotting can be an effective treatment; however, it has less evidence behind it since it's a newer form of therapy.
So, where does that leave us? We can’t simply say that one approach is “better” than the other. But what we can say is that EMDR currently has a much larger, more established evidence base than brainspotting.
When weighing up EMDR vs. brainspotting, the amount of research behind each approach is therefore one difference worth considering.
Brainspotting vs. EMDR: How Do I Know Which One Is Right for Me?
So, how do you actually choose which approach is right for you? There’s no single “right” choice. Your history, preferences, goals, and even how you like to work in therapy can all matter.
At the same time, there are some key factors to take into consideration when weighing your options. Here are some points that I recommend reflecting on before you decide which method you'd like to try:
EMDR therapists may be easier to find: EMDR has been around for longer than brainspotting, so more clinicians are trained in this approach. This may make it easier to find an EMDR-trained therapist than one who's trained in brainspotting.
EMDR is more structured: This structure could be positive or negative for you depending on your personal preferences. Some people take comfort in knowing what to expect from each session (and for the entire course of treatment), while others might prefer the flexibility that comes with brainspotting.
EMDR has been researched for a wider range of concerns: Both approaches are often associated with trauma treatment, but EMDR has a wider evidence base, including research into its use beyond PTSD.
Brainspotting may involve more talking: Brainspotting is usually woven into traditional talk therapy. Once you identify a brainspot, you'll talk about your thoughts, feelings, and memories. EMDR typically requires less disclosure about your trauma.
Hopefully, these factors can help you weigh up which treatment method is right for you.
Interested in Trying EMDR Therapy? I’m Here to Help
As an EMDR therapist in Austin, I've seen what can happen when we move beyond simply understanding a pattern and begin working with what’s underneath it. That’s one of the reasons why EMDR has become such an important part of the work I do.
In my practice, I often work with high achievers and highly sensitive people (HSP), including clients working through anxiety, family-of-origin patterns, cultural expectations, racial identity, or the persistent feeling of somehow not being quite “good enough” despite evidence to the contrary.
My practice is virtual, which means you can do this work from your own space, rather than adding another drive through Texas traffic to your day. For some people, being somewhere familiar also makes difficult work feel a little easier.
If you've been researching EMDR vs. brainspotting and think EMDR might be worth exploring, you’re welcome to reach out for a free consultation. I look forward to connecting with you and supporting you on your journey.
FAQs About EMDR and Brainspotting
Below, you’ll find the answers to some of the most frequently asked questions I receive about EMDR and brainspotting.
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EMDR uses bilateral stimulation within a standardized eight-phase protocol to help you process trauma, while brainspotting uses a fixed gaze and is more fluid and client-led.
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Yes, brainspotting is often described as a body-based (somatic) therapy because it involves paying attention to eye position alongside the emotions and physical sensations that arise with certain memories.
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Brainspotting was originally designed to treat trauma and PTSD, but it may also be used to manage a range of other challenges, such as anxiety, pain management, stress, tension, and depression.
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Early research into brainspotting is promising, but the evidence base is still relatively small. We need more high-quality research before we can draw the same kinds of conclusions that we can for more established trauma treatments, like EMDR.
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It often depends on how your nervous system responds to structure and the eye movements. Some people find that brainspotting feels more emotionally intense during the session because you focus on a single point while sensations and emotions are brought to the surface. Other people find EMDR more demanding because of its structured processing and bilateral stimulation.
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When it comes to EMDR vs. brainspotting, neither approach is objectively “better” than the other. While EMDR has a larger evidence base, the best therapy ultimately comes down to your needs and preferences.
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A therapist who is appropriately trained in both approaches may use them together. However, how they’re combined will depend on the therapist, your needs, and the treatment plan you’ve agreed on together.
