Whats the difference between EMDR and Brainspotting? And what’s right for me…

This is such a wonderful question. And one I get asked regularly during consultation calls. Specifically, whats the difference between EMDR and Brainspotting? In the journey of healing from trauma, anxiety, or emotional overwhelm, it’s empowering to know that there are multiple therapeutic approaches available. Among the most transformative are EMDR (Eye Movement Desensitization and Reprocessing) and Brainspotting. Both are powerful, body-based therapies that help clients process unresolved trauma, yet they differ in structure, experience, and the way healing unfolds.

Let’s explore the heart of each approach and how to choose what fits best for your unique path.

What is EMDR?

EMDR is a structured, research-backed therapy that helps people reprocess traumatic memories using bilateral stimulation, often in the form of guided eye movements. Developed in the late 1980s by Francine Shapiro, the process follows a standardized eight-phase protocol. After identifying a target memory, the therapist guides the client through a series of eye movements or taps while they focus on the distressing event. Over time, the emotional intensity of the memory tends to decrease, and clients often report a new, more adaptive perspective on what happened.

EMDR is a great fit for people who:

• Looking for structured and step-by-step processes

• Want to target specific memories or events

What is Brainspotting?

Brainspotting, developed by Dr. David Grand in 2003, is a newer modality that builds on elements of EMDR but takes a more organic and experiential approach. The foundational idea is that “where you look affects how you feel.” In Brainspotting, a therapist helps the client locate a “brainspot”—a specific eye position linked to a held trauma or emotion in the body.

What makes Brainspotting unique is its gentle, intuitive nature. It doesn’t follow a rigid protocol. Instead, it invites the client to slow down, listen inward, and allow the body and brain to lead. There’s often less talking and more sensing—allowing deep, somatic processing to unfold in a spacious, non-directive way. You also do not need a specific memory or traumatic experience to process in Brainspotting. We can process from whatever you are feeling that day; you’ll be amazing to see how this unfolds and the many layers that may be connected to your present day feelings.

Brainspotting is ideal for people who:

• Feel drawn to mindfulness, body-based, or experiential work

• Prefer a less structured, more intuitive experience

• May not recall specific events but still carry emotional residue

• Are seeking a gentler alternative to more directive trauma therapies

  So, How Do You Choose?

  There’s no one-size-fits-all answer—and that’s okay. Both EMDR and Brainspotting can be life-changing and supportive.

  Here are a few questions to consider:

• Do you want to work on a specific memory or event? Both Brainspotting and EMDR are supportive of this.

• Do you feel overwhelmed by too much talking or analysis? Brainspotting might offer the spaciousness you need.

• Are you seeking a highly structured process, or something more flexible? EMDR is protocol-driven, while Brainspotting is more open-ended.

• Do you sense that your body holds onto trauma even if you can’t name it? Brainspotting’s somatic focus can help release what words can’t touch.

  A Gentle Invitation

  If you're feeling unsure, know this: you don’t have to decide alone. The right therapist will partner with you, offer education, and help you explore what resonates. And the good news? You don’t have to pick one forever. Many people find that different approaches are helpful at different stages of their healing journey.

  Brainspotting, in particular, can be a wonderful starting place for those who want a softer entry into trauma work, or for those who’ve “talked it all out” but still feel stuck. Its non-verbal, body-accessing approach makes it widely beneficial—even if you’re not sure what exactly you’re trying to heal.

  Healing isn’t linear, and the best path is the one that honors your pace, your story, and your nervous system

Feeling Ready to work together and try Brainspotting? Contact me!