EMDR or Brainspotting: Which One is Right for You
In this post, we’ll break down what EMDR and Brainspotting are, how they’re similar and different, and who might benefit from each.
What Is EMDR?
Eye Movement Desensitization and Reprocessing is an evidence-based therapy that is effective in addressing PTSD and trauma. This brain-based approach helps the brain move through stuck places, thoughts, memories, and body sensations by using eye movements (or tapping, pulsars, and other alternating stimuli). The EMDR International Association puts its this way, “the goal of EMDR therapy is to completely process the experiences that are causing problems, and to include new ones that are needed for full health.”
A brief overview on the EMDR process
There are eight phases to EMDR therapy. The first three phases will be gathering history and making sure you have the resources to move to the next phase. Phases four-seven are typically done in one session. They are about activating the brain, then calming it down and rewiring the body. Phase eight is re-evaluation which usually happens the session after a reprocessing session to check what changed between sessions, if something is still upsetting and then we move onto the next target (pain point, memory or lies).
In a typical EMDR session, the therapist asks the person to think about a traumatic event or memory while following the therapist’s hand moving from side to side with their eyes. This process is meant to help the brain "reprocess" the trauma and transform it into something less emotionally charged or overwhelming.
EMDR is a body-mind-and spirit approach
This brain and body based approach helps the brain move through stuck places, thoughts, memories and body sensations. It important to feel trauma to release and heal it (which is different than just talking about the pain or reliving it!)
Speaking of spiritual connection. EMDR can use a client’s faith and spiritual beliefs as a strength and resource. This would be determined and discussed in the beginning stages of EMDR preparation and only incorporated IF a client identifies their faith as a positive resource.
What Is Brainspotting?
Brainspotting, developed by Dr. David Grand in 2003, is another therapy aimed at helping people heal from trauma. Like EMDR, Brainspotting also involves the use of eye positions to access and process trauma, but the approach is a little different.
In Brainspotting, the therapist helps the person find specific “brainspots”—which are particular eye positions linked to where trauma is stored in the brain. These eye positions are believed to be connected to deep emotional or physical sensations that are related to unresolved trauma. Once the brainspot is found, the therapist guides the person to focus on it while they experience the emotions tied to the trauma.
What makes Brainspotting unique is that it’s a more intuitive and organic process. The therapist doesn't guide the person through a set structure like EMDR. Instead, the client leads the session by noticing which eye positions bring up strong emotions or sensations, while the therapist provides support and helps deepen the experience.
While it’s less structured than EMDR, Brainspotting still aims to help people process deeply stored trauma by accessing and releasing emotional pain trapped in the body and mind.
Similarities Between EMDR and Brainspotting
Trauma-Focused: Both therapies are designed to help people process past trauma, especially trauma related to PTSD, anxiety, or emotional pain. Both are often used for individuals who have experienced significant, distressing events that have left emotional scars.
Involvement of the Eye: While EMDR traditionally uses back-and-forth eye movements, Brainspotting also involves eye positions. The idea is that specific eye positions can access parts of the brain where trauma is held. In both cases, the brain is believed to be able to process these traumatic memories in a way that leads to healing.
Mind-Body Connection: Both therapies recognize that trauma isn’t just in our minds; it’s often held in the body as well. They incorporate the body’s reactions (such as tension, anxiety, or physical pain) as part of the healing process. By focusing on the body and emotions, both therapies help release trauma from the nervous system.
Subconscious Healing: Both methods work at a subconscious level, helping people access memories and emotions they may not be fully aware of or able to express. This is particularly useful when someone has difficulty verbalizing their trauma or if the trauma is difficult to access.
Key Differences Between EMDR and Brainspotting
1. Structure of the Process
- EMDR is a structured therapy with specific phases that guide the person through memory processing. It involves clear steps, such as identifying negative beliefs, desensitizing memories, and installing positive beliefs. This structure can be reassuring for those who prefer a more organized, step-by-step approach to therapy.
- Brainspotting, on the other hand, is less structured. The therapist is more of a guide, helping the person identify eye positions that bring up strong emotional responses, but it’s largely an intuitive process. The client’s experience is at the center, and the focus is more on what’s felt in the moment, rather than following a set formula.
2.Focus on Eye Movements
- EMDR involves back-and-forth eye movements (or sometimes tapping or sounds) to stimulate both sides of the brain. The theory is that this bilateral stimulation helps the brain reprocess traumatic memories and emotions.
- Brainspotting also uses eye movements but focuses on fixed eye positions to identify specific spots in the visual field that correspond with deep, unresolved emotional issues. This means the therapist helps the person notice eye positions that bring up emotional responses, and the healing takes place through focusing on those spots.
3. Therapist’s Role
- In EMDR, the therapist takes on a more active and directive role, guiding the person through each phase of the process. The therapist helps the individual identify the trauma, work through negative beliefs, and monitor the emotional experience during the session.
- In Brainspotting, the therapist plays a more passive, observational role, helping the person find their own emotional experiences based on where they direct their gaze. It’s more client-led, with the therapist offering support and creating a safe environment for the client to process their trauma.
4. Duration of Treatment
- EMDR generally requires multiple sessions over a period of weeks or months (or during an intensive EMDR session. It’s a detailed process that works through several stages to help reframe traumatic memories and emotions.
- Brainspotting can be more flexible. Some people experience significant shifts in just a few sessions, while others may need more time. The focus is on deep, intense moments of emotional processing rather than following a set schedule.
Who Can Benefit from EMDR and Brainspotting?
Both EMDR and Brainspotting can be beneficial for anyone dealing with trauma, but each therapy may be more suitable for different individuals based on their needs and preferences.
Who Might Benefit from EMDR?
- People dealing with specific traumatic memories that are causing distress, like accidents, assaults, or major life events.
- Those with complex trauma, or long-standing PTSD, who may need a structured approach to process memories.
- Individuals who prefer a step-by-step process and clear goals to track their progress.
- People who are comfortable with structured therapy and may feel more at ease with a methodical approach.
Who Might Benefit from Brainspotting?
- Individuals who have deep-seated trauma, early childhood (often before you have access to words) that is hard to access through traditional talk therapy.
- People who have experienced dissociation or feel disconnected from their emotions or bodies. Brainspotting may help people reconnect with and process difficult feelings.
- Those who want a gentler, less structured approach to therapy, where they can explore their emotional experiences in real time.
- Individuals who are looking for a more somatic (body-centered) approach that focuses on physical sensations tied to trauma.
It’s a win-win
EMDR and Brainspotting are both highly effective therapies for processing trauma, but they have different approaches. EMDR offers a more structured, phase-based method, while Brainspotting focuses on intuition and specific eye positions to access trauma. The best approach depends on the person and their needs—whether they prefer a methodical, step-by-step process or a more organic, client-led experience.
Both therapies offer significant healing potential, especially for those dealing with past trauma that’s affecting their mental health. If you're struggling with emotional pain from past events, working with a trained therapist in either of these modalities can help you release the trauma and move forward with your life.
Curious about whether EMDR or Brainspotting might be a good fit for you? Reach out for your free consultation and let’s chat!
