EMDR and Brainspotting: Key Differences Explained

Eye movement desensitization and reprocessing (EMDR) and brainspotting are two powerful trauma-focused therapies that have been gaining attention for their ability to help people process painful experiences, reduce emotional triggers, and heal from trauma in deep, lasting ways. Because they share similarities, people often wonder: What is the difference? Which one works best?

Both therapies work with the brain-body connection and help clients access trauma that is stored beneath conscious thought, but they use different methods and feel very different in practice.

Understanding EMDR

EMDR is a structured, evidence-based therapy that utilizes bilateral stimulation like eye movements, tapping, or alternating tones to help the brain process trauma. It was developed by Dr. Francine Shapiro and is now one of the most widely researched trauma treatments in the world.

During EMDR, you identify a traumatic memory, belief, or emotional pattern. Your therapist guides you through bilateral stimulation while you recall the memory. Your brain reprocesses the memory, gradually reducing emotional intensity and shifting negative beliefs. EMDR is systematic and focuses on goals and a high-structure process. Many people experience significant relief in a relatively short number of sessions.

Understanding Brainspotting

Brainspotting is a newer therapy. It was developed by Dr. David Grand. It is based on the idea that where you look affects how you feel, meaning certain eye positions can access deeper layers of emotional and somatic memory.

Your therapist helps you find a brainspot, an eye position linked to the emotional or physical activation you are working on. You maintain focus on that spot while noticing sensations, emotions, and thoughts that arise. Your brain naturally processes and releases trauma at its own pace. Brainspotting feels more intuitive, slower, and less structured than EMDR. Clients often describe it as deeply calming, meditative, and profoundly somatic.

Similarities Between the Two

Both therapies work with the brain's natural healing processes, access trauma stored outside of conscious awareness, and help release emotional and physical tension. They bypass the thinking brain to work with deeper neural pathways and are effective for PTSD, trauma, anxiety, grief, and more. Both often lead to breakthroughs when talk therapy alone is not enough. However, the experience of each therapy is quite different.

Key Differences in Practice

EMDR follows an 8-phase protocol where progress is measured and guided in a therapist-directed way. Brainspotting is flexible with no strict sequence or script, allowing a slower pace where the client leads the process. EMDR involves revisiting specific memories and noticing thoughts and beliefs, maintaining a cognitive element even though it works somatically. Brainspotting is deeply somatic, where you may not talk about the trauma much at all, with emphasis on internal sensations and your nervous system's natural rhythm.

EMDR uses side-to-side eye movements, tapping, or tones, while Brainspotting uses stillness. Once the brainspot is identified, you remain focused on it, allowing the brain to do the rest. EMDR can feel more intense and faster-moving, with some clients experiencing emotional shifts quickly. Brainspotting is generally slower and more regulated, ideal for people who benefit from gentle, deep processing without rapid emotional activation.

Choosing What Works for You

EMDR is highly effective for single-incident trauma or memories that are clear and specific, such as car accidents, assaults, or medical trauma. Brainspotting is often more effective for developmental or attachment trauma, complex PTSD, preverbal or hard-to-access trauma, grief, anxiety, chronic stress, and highly sensitive people who process deeply.

Neither therapy is better than the other. They offer different paths to the same goal: helping your brain and body process trauma so you can feel calmer, safer, and more grounded in your life. The important part is choosing the approach that feels right for you and working with a trauma-informed therapist you trust.

If you are ready to explore EMDR, brainspotting, or other trauma-focused therapies, Catalyst Counseling is here to help. Contact us today to schedule a consultation and begin your healing journey.