Brainspotting vs EMDR: What’s the Difference and Which Is Right for You?
By: Paula Kirsch, LMSW — Licensed Trauma-Informed Therapist (Michigan, Connecticut, New York). Over a decade of clinical experience supporting complex trauma, relational healing, and nervous system regulation.
TLDR: EMDR is a structured memory-focused therapy using bilateral stimulation. Brainspotting is a gentle, body-centered approach where healing unfolds through fixed eye focus and internal awareness.
What This Guide Covers
If you’ve been exploring trauma therapy, you’ve likely come across EMDR (Eye Movement Desensitization and Reprocessing) and Brainspotting. Both are powerful modalities designed to help people process and release trauma. But how do they differ? And more importantly, how do you know which one is the right fit for your healing journey?
As a trauma-informed therapist who specializes in Brainspotting and has supported clients across Michigan, Connecticut, and New York, I want to help you navigate this with clarity and compassion. As someone who’s walked beside clients through grief, body-based anxiety, complex PTSD, and emotional shutdowns, I know how important it is to feel seen—not scripted..
Feeling unsure which path to take? Let’s explore your options together.
Quick Answer: What Is EMDR?
EMDR (Eye Movement Desensitization and Reprocessing) is a structured trauma therapy using bilateral stimulation (like eye movements) while recalling distressing events. It helps the brain reprocess traumatic memories and reduce emotional intensity.
When EMDR Isn’t the Best Fit: Exploring Gentle Alternatives
Some of the clients I support have explored EMDR first, only to discover it felt overwhelming, emotionally taxing, or too structured for their nervous system. Brainspotting offers a softer landing. It's less verbal, more attuned, and meets you where you are without asking your body or mind to do too much, too fast.
Whether EMDR has left you feeling stuck, or you're simply curious about a more intuitive and embodied path, Brainspotting could be the compassionate alternative you’ve been looking for.
EMDR at a Glance:
Structure: 8-phase protocol
Stimulation: Eye movements, tapping, or audio tones
Verbal: Moderate to high verbal engagement
Evidence base: Strong research support for PTSD and anxiety
In my experience, clients who appreciate structure and have a high tolerance for emotionally activating sessions often resonate with EMDR. However, many also come to Brainspotting seeking something gentler and more somatic when EMDR hasn’t fully met their needs.
Interested in how Brainspotting might fit into your healing process? Reach out and let's talk it through.
Quick Answer: What Is Brainspotting?
Brainspotting is a somatic-based therapy where you focus your gaze on a fixed point (a "brainspot") that connects to trauma held in the body. It’s gentle, less verbal, and deeply body-centered.
When Talk Therapy Isn’t Enough: Why Brainspotting Resonates
Many clients come to me after years of traditional talk therapy—or even EMDR—feeling like something still hasn’t fully landed. They’re emotionally intelligent, self-aware, and yet their body still holds onto tension, shutdown, or pain. That’s often where Brainspotting creates a shift. It invites the body to speak, not just the mind.
Brainspotting honors your pace, your nervous system, and your inner wisdom. It’s less about fixing and more about gently unlocking.
Brainspotting at a Glance:
Structure: Fluid, client-led
Stimulation: Eye position and mindfulness
Verbal: Low verbal engagement
Evidence base: Growing research; strong anecdotal and client-reported effectiveness
Many of my clients describe Brainspotting as gentle yet deeply effective—particularly when talk therapy hasn't helped them feel emotionally free.
Curious if Brainspotting could help you reconnect with your body and move through stuck emotions? I'm here if you want to explore it.
Evidence Snapshot
EMDR: Recommended by WHO, VA/DoD, and supported by multiple systematic reviews for PTSD treatment. Some research suggests its healing power comes largely from exposure and cognitive-based elements, rather than bilateral stimulation itself (source).
Brainspotting: A promising yet under-researched modality. Early studies and case reports suggest effectiveness similar to EMDR in emotion reduction, but larger, independent trials are still needed (source, PMC).
Which One Is Right for You?
How to Choose Between EMDR and Brainspotting
Prefer a structured process with defined steps? EMDR may feel more grounded.
Want something less verbal and more body-focused? Brainspotting is often a better fit.
Looking to process trauma quickly? EMDR might work faster for some trauma types.
Need deep nervous system attunement and space? Brainspotting offers a gentler, somatic pace.
Reflect on these questions:
Do you prefer structure or flexibility?
Are you looking for a highly interactive approach or one that allows quiet internal processing?
Have you done talk therapy that felt helpful or exhausting?
Are you carrying trauma in your body (e.g., chronic pain, tension, anxiety)?
Still weighing the options? I’m happy to help you talk it out and explore what’s best for your healing style. Let’s talk about Brainspotting.
A Personal Note from Your Therapist
I believe therapy should meet you where you are—with tenderness, presence, and trust. That means no one is rushed, no one is pushed beyond what feels safe. My job isn’t to "fix" you—it’s to walk beside you while you rediscover your capacity for healing.
Both EMDR and Brainspotting can be transformative, but they work differently. If you’re curious about trying Brainspotting or still unsure what’s right for you, I’m here to talk it through.
Explore Brainspotting Therapy in MI, CT, and NY
FAQs About Brainspotting and EMDR
What is the main difference between EMDR and Brainspotting?
EMDR is more structured and uses bilateral stimulation during trauma recall. Brainspotting is more fluid and uses fixed eye positions to process trauma stored in the body.
Can Brainspotting work if I’ve tried EMDR before?
Yes! Many clients come to Brainspotting after EMDR and find the quieter, body-based approach more accessible.
Is one better for complex trauma?
Brainspotting often feels safer and more adaptable for those with complex trauma, though both can be effective.
Can these therapies be done online?
Absolutely. I offer Brainspotting sessions virtually for clients in Michigan, Connecticut, and New York.
Who endorses EMDR as a trauma treatment?
Organizations like the World Health Organization, U.S. Department of Veterans Affairs, and the UK's NICE guidelines list EMDR among first-line treatments for PTSD.
Is there research backing Brainspotting?
While client testimonials are strong, clinical research remains limited. A few small studies show comparable effects to EMDR, but caveats remain about study size and research quality.
Ready to Take the Next Step?
Understanding the differences between Brainspotting and EMDR is a meaningful step toward finding the therapy that truly fits you. I hope this guide offered clarity, validation, and a sense of direction.
If you're still reflecting on what's next, I’d love to be part of that conversation—whenever you're ready. Reach out to explore Brainspotting.
