EMDR vs. Brainspotting: What’s the Difference and Which One Is Right for You?
- Jess Hadford-Crook, MA, LPC
- 23 hours ago
- 3 min read
If you’re exploring trauma therapy, you may have come across EMDR and Brainspotting and wondered: Aren’t these basically the same thing?
They’re related, but not identical — and understanding the difference can help you feel more confident choosing a therapy that fits your needs.
Both EMDR and Brainspotting are brain-based, body-aware therapies designed to help the nervous system process trauma, anxiety, and emotional distress more effectively. They don’t rely on endless talking or retelling painful stories. Instead, they work with how the brain and body naturally heal.
Here’s a simple breakdown.
What Is EMDR?
EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a well-researched therapy originally developed to treat trauma and PTSD.
In EMDR, you and your therapist:
Identify a specific memory or experience
Notice the thoughts, emotions, and body sensations connected to it
Use bilateral stimulation (often side-to-side eye movements, tapping, or tones)
This bilateral stimulation helps the brain “reprocess” the memory so it becomes less intense and less emotionally charged over time.
EMDR tends to be more structured. Sessions often follow a clear protocol with defined steps and phases. Many people appreciate this predictability, especially if they like knowing what’s coming next.
EMDR can be especially helpful for:
Single-incident trauma (car accidents, medical trauma, assaults)
PTSD
Disturbing memories that feel “stuck”
Negative beliefs like “I’m not safe” or “It was my fault”
What Is Brainspotting?
Brainspotting is a newer therapy that grew out of EMDR, but it takes a more somatic and intuitive approach.
In Brainspotting:
Your therapist helps you find a specific eye position (a “brainspot”)
That eye position connects to where the trauma or emotion is stored in the brain and body
You mindfully notice sensations, emotions, images, or shifts that arise
Rather than directing the process step-by-step, Brainspotting allows your nervous system to lead. The therapist creates safety and attunement while your brain does the deep work it already knows how to do.
Brainspotting often feels:
Slower
Deeper
More body-focused
Less cognitive and less verbal
Many clients report accessing material they couldn’t quite reach with words alone.
Brainspotting can be especially helpful for:
Developmental or complex trauma
Chronic anxiety or stress
Emotional overwhelm without a clear “story”
Performance blocks, burnout, or nervous system dysregulation
The Key Differences
Here’s a simple way to think about it:
EMDR is more structured and directive
Brainspotting is more organic and nervous-system led
EMDR often works with specific memories and beliefs, while Brainspotting works more directly with felt sensations and deeper brain processing.
Neither is better — just different.
Which One Is Right for You?
The truth is, many people benefit from both at different times.
If you like structure, clear goals, and working through specific memories, EMDR may feel like a great fit. If you tend to feel things deeply in your body, struggle to put experiences into words, or want a gentler, more inward process, Brainspotting may resonate more.
A skilled therapist can also integrate both approaches, adapting to what your nervous system needs in each session.
You Don’t Have to Decide Alone
If you’re curious about EMDR or Brainspotting but unsure where to start, that’s completely okay. Part of therapy is exploring what feels safe, supportive, and effective for you.
At High Alpine Counseling, I work with trauma-informed, nervous-system-based approaches to help clients feel more grounded, resilient, and connected — not just in their minds, but in their bodies too.
If you’re ready to take the next step or want to learn more, I’d love to connect.