When it comes to healing trauma, finding the right therapy can make all the difference. Brainspotting and EMDR (Eye Movement Desensitization and Reprocessing) are two powerful approaches designed to help people process unresolved trauma.
While these treatments do share some similarities, they take very different paths to get there. In this guide, we’ll break down how each works, what they’re used for, and how to figure out which might be the better fit for you
What Is EMDR Therapy?
EMDR is a structured, evidence-based therapy that helps people process traumatic experiences by using rhythmic, side-to-side eye movements or other types of bilateral stimulation. It’s well-known as a successful treatment for post-traumatic stress disorder (PTSD), backed by decades of research.
How EMDR Works
During an EMDR session, your therapist will ask you to focus on a painful memory. At the same time, you’ll also be engaging in rapid eye movement or another form of bilateral stimulation (like tapping or sound tones). This kind of stimulation helps take the emotional edge off the memory, making it easier for your brain to sort through and store it in a calmer, more manageable way.
Most EMDR programs follow an eight-phase model that includes preparation, memory recall, desensitization, and future planning. Sessions are structured and goal-oriented, and typically last 60–90 minutes.
Conditions EMDR Can Help Treat
Although EMDR was originally developed for PTSD, it’s now used to treat a wide range of mental health conditions, including:
- Anxiety and panic disorders
- Phobias
- Depression
- Grief and loss
- Dissociation
- Addictions
- Chronic pain
It’s especially helpful for people who’ve experienced a single traumatic event or who struggle with recurring emotional flashbacks.
What Is Brainspotting?
Brainspotting is a newer type of therapy that also uses eye position. Instead of guiding your eyes back and forth, your therapist helps you find a single fixed gaze, called a “brain spot,” that connects to an emotional or physical experience. From there, you stay focused on that point while your brain and body begin to process what’s been stored beneath the surface.
What Happens in a Brainspotting Session
Each session starts by identifying the issue or symptom you want to work on. As you talk about the problem, the therapist helps you notice how it shows up in your body; maybe as tightness in the chest, a lump in the throat, or a knot in the stomach. You’ll then find a brain spot (an eye position that seems to intensify or soothe the sensation) and use that gaze to anchor the session.
Unlike EMDR, Brainspotting is more open-ended. You don’t need to talk through the trauma directly. Instead, the brain begins to self-scan and self-heal as you remain in that eye position. It’s a quiet, deeply internal process that often continues to unfold long after the session ends.
What Brainspotting Is Used For
Brainspotting can be used for many of the same issues as EMDR, including:
- PTSD and complex trauma
- Anxiety and performance blocks
- Chronic pain and somatic symptoms
- Grief and loss
- Creative or emotional blocks
- Attachment trauma
Key Differences Between Brainspotting and EMDR
While Brainspotting and EMDR both use eye position to access the brain’s emotional centers, they differ in structure, focus, and how the therapy is delivered. Here’s a side-by-side breakdown:
| Feature | Brainspotting | EMDR |
| Eye Movement | Fixed gaze (“brain spot”) | Rapid left-right (or up-down) movement |
| Session Style | Open, client-led | Structured, protocol-driven |
| Talk Requirement | Minimal: internal processing | Moderate: guided recall and reflection |
| Speed of Results | Can be rapid (4–6 sessions) | Usually takes longer (8–12+ sessions) |
| Best For | Somatic trauma, emotional blocks | PTSD, anxiety, single-incident trauma |
| Tools Used | Pointer or therapist’s finger | Light bar, tapping devices, headphones |
Which Therapy Is More Effective for Trauma?
Both Brainspotting and EMDR are highly effective trauma treatments backed by clinical results, but they work in different ways.
EMDR is ideal for individuals who want a structured, research-backed path to reprocessing trauma. It’s especially effective for PTSD, anxiety, and phobias tied to specific events.
Brainspotting, on the other hand, allows for a more flexible and intuitive approach. It may work better for complex trauma, body-based symptoms, or for people who struggle with traditional talk therapy.
Effectiveness can also depend on personal preference, emotional tolerance, and how you respond to the structure (or lack thereof) in therapy.
How to Choose the Right Treatment
If you’re deciding between Brainspotting and EMDR, start by asking yourself:
- Do I prefer a structured approach or something more flexible?
- Am I comfortable talking through trauma, or would I rather process internally?
- Have I tried other therapies in the past, and how did I respond?
Your therapist can also help guide you toward the best fit based on your symptoms, goals, and past experiences in treatment. At Arcara, we offer both EMDR and trauma-informed care that meets you where you are, whether you’re just starting out or returning to therapy after a difficult chapter.
