EMDR vs. Brainspotting: Understanding the Key Differences

Navigating trauma recovery often brings up two powerful, neuro-focused therapies: Eye Movement Desensitization and Reprocessing (EMDR) and Brainspotting. While both therapies aim to help the brain reprocess traumatic memories, they employ distinct mechanisms to achieve healing. However, when deciding on the most effective treatment, it is essential to understand the core differences between EMDR and Brainspotting.

What Is EMDR? The Structured Approach

Francine Shapiro developed EMDR in the late 1980s. It is a highly researched, structured, eight-phase therapeutic approach, primarily known for its use of bilateral stimulation (often side-to-side eye movements, auditory tones, or taps).

The core theory is that traumatic memories are stored incorrectly in the brain's network, preventing adaptive resolution. The eight phases—history-taking, preparation, assessment, desensitization, installation, body scan, closure, and re-evaluation—guide the client's treatment. Specifically, focusing on a target memory, the client engages in bilateral stimulation during the sessions. The stimulation activates the brain's processing system to unlock and adaptively store the traumatic memory, which results in the memory losing its emotional charge.

EMDR follows a rigorous, prescribed protocol. This structure is a key difference in the EMDR vs. Brainspotting debate, offering predictability and a clear path for both client and therapist.

What Is Brainspotting? The Relational Approach

David Grand, a former EMDR trainer, developed Brainspotting in 2003. It’s a more flexible, open-ended modality that focuses on the connection between eye position and emotional activation.

The fundamental principle is that "where you look affects how you feel." The "brainspot" is a fixed eye position that connects to where a trauma is stored in your brain. Focusing on this spot allows the brain to quickly get to and process the trauma. These brainspots hold trauma that is physically and neurologically frozen.

In a typical Brainspotting session, the client identifies an emotional or physical distress signal, and then maintains their gaze at the fixed point—the brainspot. Meanwhile, the therapist acts as an attuned, non-judgmental witness. In contrast, unlike the rhythmic nature of EMDR's bilateral movements, Brainspotting involves sustained, focused attention on a single spot. Guided by the client's cues, the therapist creates a safe space where the brain can heal and release the trauma. This makes the process highly relational and individualized.

Key Differences: How They Work

When you compare Brainspotting and EMDR, you notice the most important distinctions in how therapists apply the techniques.

Stimulation: Rhythmic vs. Still

EMDR uses rhythmic, repetitive movements across its many steps to help your brain process memories. Brainspotting uses a fixed, sustained eye position (the "brain spot") to reach and process the trauma that feels "stuck" in your system.

Protocol: Structure vs. Flow

EMDR follows a strict, eight-step process with clear rules for every stage. This provides a very predictable treatment plan. Brainspotting is generally less structured. It relies more on the therapist being deeply attuned to you, letting your brain lead the healing process.

Focus: Story vs. Body

The core mechanism for EMDR vs. Brainspotting is different. EMDR focuses on changing the story or narrative of the memory. Brainspotting focuses on accessing the body-based (somatic) location that physically holds the unprocessed trauma.

Choosing Your Path

Both therapies offer profound healing and can be highly effective in treating trauma. No single therapy definitively offers superior results. The choice often comes down to the individual’s preference for structure versus flexibility, and whether they prefer rhythmic movement or sustained focus.

Some people thrive under the predictability of the EMDR protocol, while others prefer the flexibility and relational focus of Brainspotting. Ultimately, you should explore Brainspotting therapy with a qualified therapist trained in both methods. At Reset, the lead therapist in certified in EMDR and trained in Brainspotting. Give the office a call by clicking the contact us button below so we can discuss which option is best for you.

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