Comparing EMDR vs. BRAINSPOTTING Therapy
Understanding Your Options: Brainspotting vs. EMDR
Both Brainspotting and EMDR are highly effective, brain-body therapies that help you process and heal from trauma, anxiety, and deep-rooted stress without requiring you to talk about it for hours.
While they share a common goal, they go about it in very different ways. Here is how they compare:
Brainspotting (BSP)
How it works: It uses a fixed eye position. Your therapist helps you find a specific spot in your visual field (a "Brainspot") that connects directly to where your body is holding emotional pain or trauma.
The Vibe: Flexible and intuitive. There is no strict formula or rigid steps. Your body and mind lead the session at an organic pace while your therapist supports you.
Talking/Memory: You don't need a perfectly clear memory of what happened. It is excellent for vague, old, or complex feelings where you just can't find the right words.
Best for you if: You feel trapped or overstimulated by rigid rules, you can't quite pinpoint a specific memory, or you want a deep, fluid approach to healing.
EMDR (Eye Movement Desensitization & Reprocessing)
How it works: It uses moving eye patterns. You focus your eyes on a therapist's moving finger, a light bar, or use alternating left-right hand tappers while thinking about a distressing memory.
The Vibe: Highly structured. EMDR follows a strict, time-tested 8-phase roadmap. It is systematic, predictable, and lets you know exactly what step you are on.
Talking/Memory: You will be asked to isolate a specific traumatic memory, along with the negative thoughts and physical sensations tied directly to that event.
Best for you if: You want a clear, step-by-step framework, or you are looking to process a distinct, single-incident event (like a car accident or a specific scare).
Which one should I choose?
Choose Brainspotting if you find it difficult to recall exact details of past events, prefer a flexible and gentle pace, or want a therapy that doesn't require you to talk through the trauma extensively to heal it.
Choose EMDR if you have a distinct, singular event you want to clear and you thrive in environments that have a clear roadmap and sequential steps.
Consult with your therapist to discuss the pros and cons of each modality based on your symptoms and goals. Cori Hildebrandt, MA, LPC WI, LPCC MN practices EMDR and Brainspotting. Kelly Curtis, MS Clinical Mental Health Intern is trained in Phase 1 Brainspotting.
Photo Credit: Melinda Casper, Badlands National Park, SD, June 2026
