Summary: Brainspotting and EMDR are both trauma-focused therapies that use eye positioning to help process distressing memories. EMDR follows a structured, eight-phase protocol with guided eye movements, while Brainspotting takes a more flexible, body-centered approach. Both are effective—but they suit different people and trauma types.
Brainspotting and EMDR have both emerged as powerful, non-talk-based alternatives to traditional psychotherapy—and people frequently compare them when researching their options. But when it comes to understanding Brainspotting vs EMDR, it can be hard to know the difference.
Both therapies involve eye positioning, both target trauma stored in the nervous system, and both have moved well beyond niche clinical circles into mainstream mental health care. But their methods, philosophies, and clinical applications differ in meaningful ways.
Here’s a clear breakdown of what each therapy involves—and how to figure out which one might be the better fit for you. At Absolute Recovery Therapeutic Solutions (ARTS) IOP, we are proud to offer both trauma therapy and EMDR as part of our comprehensive treatment options to help you grow from your past.
What is Brainspotting?
Brainspotting was developed in 2003 by Dr. David Grand, a licensed clinical social worker and psychotherapist. It is a relatively new therapy that has gained popularity in recent years due to its effectiveness in treating trauma, anxiety, depression, and other mental health concerns, mainly distressing memories.1
The main premise of Brainspotting is that the brain stores traumatic memories and experiences in specific locations. By focusing on these “brainspots” through eye positioning and bilateral stimulation techniques, individuals can process and release these traumatic memories from their nervous system.2
What Is EMDR?
Eye Movement Desensitization and Reprocessing, or EMDR, was developed by psychologist Dr. Francine Shapiro in the late 1980s. The therapy grew from her observation that certain lateral eye movements appeared to reduce the emotional intensity of distressing thoughts. What began as an informal discovery became one of the most researched trauma therapies for different communities, including veterans and first responders.
EMDR works through a structured eight-phase protocol. During treatment, a therapist guides a client to recall a traumatic memory while simultaneously following a visual stimulus—typically the therapist’s moving finger or a light bar—with their eyes. This bilateral stimulation is thought to mimic the brain’s natural memory consolidation process that occurs during REM sleep, allowing traumatic memories to be reprocessed and stored less disruptively.3
The evidence base for EMDR is robust. The World Health Organization (WHO), the American Psychological Association (APA), and the U.S. Department of Veterans Affairs all recognize EMDR as an effective treatment for post-traumatic stress disorder (PTSD). Research also supports its use for anxiety, depression, phobias, grief, and childhood trauma.
Brainspotting vs EMDR: Which Therapy Is Right for You?
When it comes to knowing how to choose between Brainspotting vs EMDR, there’s no universal answer, which might sound frustrating. However, like all therapies, a period of trial and error and getting help from a clinical care team can help you learn which type of treatment is more effective for you. The right choice depends on your history, preferences, and what you’re hoping to address.
You might want to consider EMDR if:
- You have a specific traumatic incident (accident, assault, natural disaster) you want to process
- You prefer a clear, structured approach with well-established clinical protocols
- Your therapist or insurance plan already supports EMDR
- You respond well to guided, directive therapeutic styles
You might want to consider Brainspotting vs EMDR if:
- Your trauma feels hard to access verbally or happened early in life
- You’ve tried EMDR (or other structured therapies) without full resolution
- You’re drawn to a more somatic, body-centered approach
- You’re dealing with performance anxiety, creative blocks, or chronic pain alongside trauma
Before your first session, it’s worth asking potential therapists a few direct questions: How many clients have you treated with this method? What does a typical session look like? How will we know it’s working? A qualified practitioner will welcome these questions and help you set realistic expectations.
The most important factor isn’t which therapy you choose—it’s who you choose to do it with. Both approaches require a trained, licensed mental health professional. The therapeutic relationship matters enormously, regardless of the technique.
Finding the Approach That Works for You
Brainspotting and EMDR both offer meaningful paths through trauma. EMDR brings decades of research, institutional support, and a structured framework that many clients find reassuring. Brainspotting offers flexibility, a body-centered philosophy, and a growing body of clinical support that resonates with clients who need something less directive.
Some therapists are trained in both approaches and can draw on whichever fits a given session or stage of healing. Others specialize in one and apply it with deep expertise. Either way, finding a skilled, trauma-informed therapist is the most important step.
If you’re ready to explore trauma therapy and Brainspotting vs EMDR programs, our admissions team is available 24/7 to help you find the right fit. Reach out today to the ARTS IOP to speak with someone who can answer your questions, explain your options, and guide you toward the approach that’s best for you. Taking that first step is often the hardest part—we’re here to make it easier.
Frequently Asked Questions
Is Brainspotting or EMDR more effective for PTSD?
Both Brainspotting and EMDR are recognized as effective treatments for PTSD. EMDR has a larger body of peer-reviewed research and is endorsed by organizations including the WHO and APA. Brainspotting shows strong clinical promise but has a smaller evidence base. Effectiveness often depends on the individual client and the skill of the therapist.
Can Brainspotting and EMDR be used together?
Yes. Some therapists trained in both modalities integrate elements of each depending on what a client needs at different stages of treatment. This is not standard practice but can be appropriate when a clinician has expertise in both approaches.
How many sessions does Brainspotting or EMDR typically take?
For single-incident trauma, EMDR may produce results in as few as three to twelve sessions. Brainspotting sessions can be shorter per target, but complex or developmental trauma typically requires more time with either therapy. Treatment length varies significantly by individual.
Is Brainspotting covered by insurance?
Coverage depends on your insurance plan and how the therapist bills services. EMDR is more commonly covered because of its longer clinical history. Brainspotting may be billed under general psychotherapy codes, but it’s worth confirming with both your therapist and insurer before beginning treatment.
Do I need to have a trauma diagnosis to try EMDR or Brainspotting?
No formal diagnosis is required for either therapy. Both are used to address anxiety, phobias, grief, chronic pain, performance issues, and emotional distress—not only clinical PTSD. A therapist will conduct an assessment to determine whether either approach is appropriate for your situation.
Are there any side effects or risks associated with these therapies?
As with any form of therapy, there are potential side effects and risks to consider. EMDR and Brainspotting may bring up intense emotions and memories, which can be distressing in the moment. However, a trained therapist will guide you through these experiences in a safe and supportive environment.
Will I need medication in addition to PTSD therapy?
This will depend on your specific situation and the recommendation of your therapist or medical provider. In some cases, medication may be recommended as part of a comprehensive treatment plan alongside therapy. However, EMDR and Brainspotting are typically used as alternative therapies or in combination with other forms of treatment.
What if I don’t feel comfortable with my therapist?
It’s important for you to feel comfortable and safe with your therapist in order for therapy to be effective. If at any point you do not feel like you have a good rapport or connection with your therapist, it is okay to discuss this with them or seek out a different therapist who may better suit your needs.
References
- D’Antoni, F., Matiz, A., Fabbro, F., & Crescentini, C. (2022). Psychotherapeutic techniques for distressing memories: A comparative study between EMDR, brainspotting, and body scan meditation. International Journal of Environmental Research and Public Health, 19(3), 1142. https://doi.org/10.3390/ijerph19031142
- Hobbs, H. (2025). Brainspotting therapy: How it works for PTSD and trauma processing. In Healthline. Healthline Media. https://www.healthline.com/health/brainspotting-therapy
- American Psychological Association. (2025, April). Eye movement desensitization and reprocessing (EMDR) therapy. American Psychological Association. https://www.apa.org/ptsd-guideline/treatments/eye-movement-reprocessing
- American Psychological Association. (2024). Exploring the 8 phases of EMDR. In Apa.org. https://www.apa.org/topics/psychotherapy/emdr-phases