EMDR vs Brainspotting
TL;DR: EMDR and Brainspotting are both highly effective therapies for trauma recovery, but they use different techniques to help individuals process and heal from traumatic memories. EMDR focuses on bilateral stimulation to reprocess trauma, while Brainspotting uses eye positions to access deep emotional material. Both therapies aim to help you process trauma, reduce emotional distress, and promote emotional healing. In this blog, we explore how both approaches work, when one might be preferred over the other, and why working with a therapist trained in both methods can offer a comprehensive healing experience. Keep reading to learn more about EMDR and Brainspotting.
When it comes to trauma recovery, there’s no one-size-fits-all solution. Some people find that traditional talk therapy helps them make progress, while others may need more specialized approaches to address the deep-rooted effects of trauma. That’s where therapies like EMDR (Eye Movement Desensitization and Reprocessing) and Brainspotting come in. Both of these trauma-focused therapies are designed to help individuals process and release the emotional charge of traumatic memories.
But what makes them different? And how do you know which one might be right for you? In this blog post, we’ll break down what EMDR and Brainspotting are, how they work, and when you might consider one over the other. As a therapist trained in both methods, I’ll also share why working with a therapist who is skilled in both techniques can help you find the most effective path to healing.
What Is EMDR?
EMDR, or Eye Movement Desensitization and Reprocessing, is a well-established trauma therapy developed by Francine Shapiro in the late 1980s.
It’s based on the idea that distressing memories from traumatic events get "stuck" in the brain, leading to emotional distress.
EMDR helps individuals reprocess these memories, reducing their emotional charge and allowing for healthier emotional responses.
In EMDR, the therapist uses bilateral stimulation (usually by guiding the client’s eye movements) while the client focuses on the distressing memory. This process is designed to mimic the natural eye movement that occurs during REM (Rapid Eye Movement) sleep, a time when the brain processes and consolidates memories.
What Does EMDR Look Like in Practice?
During an EMDR session, the therapist will guide you to bring up a specific traumatic memory or disturbing thought. As you focus on that memory, the therapist will ask you to follow their finger with your eyes from side to side. This bilateral stimulation encourages your brain to process the memory, reducing the emotional intensity and helping you form new, healthier associations with it.
For example, let’s say someone has unresolved trauma from a car accident. During an EMDR session, they might be asked to recall the event while following the therapist’s hand movements. Over time, the memory becomes less emotionally charged, helping the individual feel more grounded and less triggered by reminders of the incident.
What Is Brainspotting?
Brainspotting is another trauma therapy developed by David Grand in 2003. Similar to EMDR, Brainspotting targets the subcortical regions of the brain, where trauma is often stored, to help process and release emotional distress. Instead of focusing on eye movements, Brainspotting uses a specific "brainspot" to access the areas of the brain that store traumatic memories.
How it works:
Brainspotting uses focused eye positions to access areas of the brain where trauma is stored. The therapist helps you find a "brainspot"—a specific location in your visual field that corresponds to emotional pain or a traumatic experience. Once the brainspot is identified, you hold your gaze there, allowing your nervous system to process and release stored trauma.
Brainspotting is considered more body-centered than EMDR. It focuses on the body’s somatic responses to trauma and helps release those physical blockages, promoting deep healing.
Example of how Brainspotting might look:
Let’s say you have an emotional memory tied to a childhood experience of neglect. During a Brainspotting session, the therapist will guide your eye movement to a position that corresponds with that memory. You’ll hold your gaze while focusing on the emotions and sensations in your body. The process helps you release the trauma stored in your nervous system, and the memory becomes less charged over time.
Differences Between EMDR and Brainspotting
While both EMDR and Brainspotting are used to heal trauma, they differ in how they engage with the brain and body.
1. Bilateral Stimulation vs. Focused Eye Positioning:
EMDR uses bilateral stimulation, typically through eye movements, taps, or sounds, to activate both hemispheres of the brain.
Brainspotting, on the other hand, uses specific eye positions to locate and process the trauma stored in the brain and body. The therapist guides your gaze to a spot that corresponds to the emotional pain you’re experiencing.
2. Structure vs. Fluidity:
EMDR follows a structured protocol with clearly defined phases for processing trauma.
Brainspotting is more fluid and flexible, allowing for a more spontaneous and intuitive approach to healing.
3. Focus:
EMDR focuses on processing memories and the negative beliefs tied to those memories, helping individuals reframe their experiences.
Brainspotting works deeply with the body and nervous system, accessing somatic experiences and allowing the body to release stored trauma.
When to Choose EMDR vs. Brainspotting
Both therapies are powerful tools for trauma healing, but your specific needs and preferences will determine which one is more suitable for you.
→ Consider EMDR if:
You want to focus on reprocessing specific traumatic memories.
You need a structured, step-by-step approach to healing.
You’re looking for an established, research-backed method for trauma recovery.
→ Consider Brainspotting if:
You want a more intuitive, body-centered approach to trauma.
You have difficulty connecting with your emotions or expressing them verbally.
You’re dealing with deeply embedded or somatic trauma.
Why Work with a Therapist Trained in Both EMDR and Brainspotting?
As a trauma therapist trained in both EMDR and Brainspotting, I can offer you flexibility and a personalized approach. The beauty of combining these therapies is that I can adapt the treatment to suit your specific needs, drawing on the strengths of each method to guide you through your healing journey.
Some clients may start with EMDR for processing traumatic memories, and later shift to Brainspotting to address the body’s somatic responses. Others may benefit from alternating between both modalities as they work through different layers of trauma.
Working with a therapist trained in both methods allows for a more comprehensive, holistic approach to trauma healing, increasing your chances of lasting recovery.
How Both Therapies Can Improve Your Emotional Well-Being
Whether you choose EMDR, Brainspotting, or a combination of both, the ultimate goal is to reduce the emotional charge of past trauma, rebuild your sense of safety, and improve emotional regulation.
Both therapies can:
Promote emotional resilience.
Help you trust yourself and others.
Reduce the intensity of trauma-related symptoms like flashbacks and hypervigilance.
Build stronger, more connected relationships.
Spoiler alert:
When combined with couples therapy, these therapies can also help partners work through relational trauma, build trust, and enhance emotional intimacy.
Learn more about Couples Therapy here.
Takeaways
Trauma recovery is a deeply personal journey, and the right therapy can make all the difference. EMDR and Brainspotting are both powerful approaches to healing trauma, and choosing the right one for you depends on your unique needs and preferences. Working with a therapist trained in both modalities provides flexibility and ensures that you receive the best possible care for your trauma recovery.
Looking for a therapist in Seattle who offers a holistic, comprehensive approach to healing trauma?
Let’s work together to create a life of emotional safety, connection, and trust.
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About the author
Amanda Buduris is a licensed psychologist providing virtual Brainspotting sessions in Oregon and Washington. In-person services are available for therapy intensives only. She is trained in multiple modalities of trauma-focused healing to best support clients who are looking to feel better faster.
