What's The Difference Between EMDR and Brainspotting: Which One is Right For Me?

If you’ve been to therapy or know someone who has, you might have heard about EMDR or Brainspotting therapy. Maybe your friend mentioned it, or you saw someone on social media talking about how one or the other changed their life. You might have heard that both EMDR and Brainspotting can help with trauma, but beyond that, you’re not sure what they are or how they work.

If you’re struggling with symptoms of depression, anxiety, or experiencing painful memories, you might feel stuck. You may find yourself caught in cycles of perfectionism, people pleasing, emotional eating, or doom scrolling on your phone to cope and don’t know how to stop. Maybe you’ve tried traditional talk therapy, but it only helped so much. You might still feel like your past is controlling you—like no matter how much you try to understand what happened, your body still reacts as if you’re in danger. That’s because trauma isn’t just in your mind; it’s stored in your body, too.

Both EMDR and Brainspotting therapy are designed to help you process trauma in a way that finally allows your nervous system to let go. Both modalities work to get at the root of your suffering and help you find peace in your present.  But if you're considering trauma therapy, you might be wondering: Which modality is right for me? Let’s break them down so you can decide which might best fit your healing journey.

What Is EMDR Therapy?

EMDR stands for Eye Movement Desensitization and Reprocessing. Dr. Francine Shapiro developed EMDR in the late 1980s, and it is one of the most well-researched trauma therapies available. EMDR therapy helps you reprocess traumatic memories so that they no longer feel overwhelming or “stuck.”

During an EMDR session, you will be guided to recall distressing events or memories while engaging in bilateral stimulation through eye movements, pulsating tappers, and/or sounds. This process helps your brain reprocess traumatic experiences, reducing the emotional intensity of the memories and allowing you to integrate them more healthily.

What Does an EMDR Session Look Like?

• Your therapist helps you identify a traumatic memory or negative belief.

• You recall the memory while focusing on the bilateral movements and/or sounds. 

• As your brain processes the memory, emotions, and sensations may arise, and you are prompted to notice with curiosity and without judgment.

• Over time, the distress tied to the memory decreases, and your brain integrates it in a way that no longer triggers you.

EMDR can be structured, meaning it involves a step-by-step process. If you like clear guidance and a goal-oriented approach, EMDR therapy might be a great fit.

What Is Brainspotting Therapy?

Brainspotting therapy was developed by Dr. David Grand in 2003 and is based on the idea that where you look affects how you feel. This approach helps you access deep parts of the brain where trauma is stored by focusing on a specific visual “brainspot.”

Unlike EMDR, which uses fast eye movements, Brainspotting therapy is slower and more focused. Your therapist will help you find a brainspot—an eye position that connects to unresolved trauma—and hold it while you mindfully notice what thoughts, feelings, and sensations arise.

What Does a Brainspotting Session Look Like?

• Your therapist will guide your gaze to find a “brainspot” connected to a traumatic memory.

• You hold that eye position by focusing on a pointer while you notice what thoughts, emotions, and sensations arise.

• Your therapist provides deep attunement, creating a comfortable space for you to process emotions.

• There’s no rush—your body and brain lead the healing process at their own pace.

Brainspotting therapy is highly intuitive and focuses on deep, somatic healing. If you prefer a slower, body-centered approach that allows space for you to notice the shifts in your body mindfully, Brainspotting might be a good fit.

How Are EMDR and Brainspotting Therapy Similar?

Both therapies:

• Help process trauma and stored emotional pain.

• Tap into the body’s natural healing abilities.

• Allow the brain to reprocess distressing experiences.

• Don’t require extensive talking about trauma.

• It works well for PTSD, anxiety, and emotional distress.

How Are Brainspotting and EMDR Therapy Different?

Processing Speed

• EMDR Therapy: Faster processing with bilateral movements.

• Brainspotting Therapy: Slower, deep processing through focused gaze.

Structure

• EMDR Therapy: Follows an 8-phase protocol with guided steps.

• Brainspotting Therapy: More open-ended and intuitive.

Thought Process

• EMDR Therapy: Uses positive and negative cognitions to reframe beliefs.

• Brainspotting Therapy: Encourages mindfulness and curiosity rather than structured thoughts.

Therapist Role

• EMDR Therapy: Guides the client through structured phases.

• Brainspotting Therapy: Provides deep attunement and presence.

Body Awareness

• EMDR Therapy: Uses body sensations, but the focus is on memory reprocessing.

• Brainspotting Therapy: Strong emphasis on somatic (body-based) awareness.

How Do I Know Which One Is Right for Me?

Choosing between EMDR and Brainspotting therapy depends on what feels best for you:

• If you like structure and a step-by-step approach, EMDR therapy might be the best choice.

• If you prefer a more open, body-centered approach, Brainspotting therapy could be a better fit.

• If you struggle with overanalyzing your trauma and want a method that gets you “out of your head,” Brainspotting therapy might be ideal.

• If you like having a clear target to work on and seeing measurable progress, EMDR therapy might be better.

• If you struggle with feeling easily overwhelmed and rushed, Brainspotting therapy, with its slower processing speed, could be a better fit.  

I have personally experienced both, and each has its own strengths. EMDR helped me work through specific memories quickly, while Brainspotting allowed me to tap into deeper, body-stored emotions I wasn’t even aware were still affecting me.

Tips for Making the Most of Your EMDR or Brainspotting Therapy

• Let go of expectations. Trust your brain’s healing process.

• Stay curious. Notice thoughts and sensations without judgment.

• Be patient. Trauma healing takes time, and both methods work differently for everyone.

• Do self-care after sessions. Processing can be emotionally intense, so plan for rest afterward.

Both Can Help You Heal

Both EMDR and Brainspotting therapy are powerful tools for healing trauma. They don’t require you to relive your trauma in detail but instead, help your brain and body process it in a way that brings relief and peace.

If you're interested in learning more or exploring which approach is right for you, I’d love to help. Contact me for a free consultation, and together, we can determine the best path for your trauma healing.

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Jarae Swanstrom is a Licensed Clinical Professional Counselor practicing online throughout Idaho. She believes in a holistic approach to therapy, focusing on healing the whole body. Jarae helps women heal trauma, disordered eating, and negative body image. Learn more about Jarae or schedule a free consultation at mountainrivertherapy.com.