Brainspotting vs EMDR: What’s the Difference and Which Trauma Therapy Is Right for You?

If you're exploring trauma therapy in Maryland, chances are you’ve come across terms like Brainspotting and EMDR—and wondered, what they are, how do they work, and what’s the difference?

In a previous post, I explained what Brainspotting therapy is and how it works to support healing from trauma, anxiety, and depression. In this post, I’ll briefly explain EMDR and compare the two.

Both Brainspotting and EMDR are powerful, evidence-informed approaches used by trauma therapists to help adults heal from overwhelming experiences.

Both bypass the analytical part of the brain and target the deeper emotional and physiological parts of the brain where the trauma is stored.

Both are grounded in neuroscience and aim to process trauma in a way that feels contained, supportive, and empowering.

And they work in very different ways.

Both Brainspotting and EMDR are rooted in neuroscience adn the brain’s ability to process and heal from trauma.

[Unsplash image by @averey]

What Is EMDR?

EMDR (Eye Movement Desensitization and Reprocessing) is a structured, evidence-based therapy developed in the late 1980s to treat trauma and related conditions.

EMDR uses bilateral stimulation—such as guided eye movements or tapping—while the client recalls a distressing memory, engaging the brain’s natural processing systems. Over time, the memory becomes “unstuck,” and clients report feeling more regulated and less reactive.

EMDR follows a standardized eight-phase protocol, including history-taking, preparation, target memory identification, desensitization, and reprocessing. It is widely recognized as a best practice for trauma therapy for adults, particularly for PTSD. It’s also used for anxiety, depression, grief, and phobias.

What Is Brainspotting?

Brainspotting was developed in 2003 by Dr. David Grand—during his work as an EMDR therapist. In fact, Brainspotting emerged within an EMDR session, when Grand noticed that holding a client’s eye gaze on a specific spot created a deeper, more sustained processing response.

While Brainspotting shares EMDR’s roots in eye position and trauma resolution, it diverges in important ways. Rather than guiding clients through a set protocol, Brainspotting invites the nervous system to lead. It’s a somatically focused, bottom-up approach that doesn’t rely on verbal processing or bilateral stimulation.

It’s increasingly used for treating trauma, anxiety, depression, and performance challenges—and may feel like a better fit for individuals who are highly sensitive, dissociative, or overwhelmed by structured methods.

Brainspotting vs. EMDR: Key Differences

• Origins

  EMDR: Developed in the 1980s by Francine Shapiro

  BRAINSPOTTING: Developed in 2003 by David Grand (from within EMDR work)

• Mechanism

  EMDR: Uses bilateral stimulation (eye movements, taps, tones) to activate reprocessing

  BRAINSPOTTING: Uses eye position to access subcortical processing; no external stimulation required

• Structure

  EMDR: Follows an eight-phase protocol

  BRAINSPOTTING: Open-ended and client-led; no set phases

• Processing Style

  EMDR: More cognitive; clients recall and process specific memories

  BRAINSPOTTING: More somatic; clients track internal sensations and emotional activation

• Verbal Engagement

  EMDR: Often includes memory narration and rating distress levels

  BRAINSPOTTING: Minimal talking; relies more on felt sense and attunement

• Trauma Focus

  EMDR: Best known for PTSD and single-incident trauma

  BRAINSPOTTING: Well-suited for complex trauma, chronic stress, anxiety, and depression

• Best Fit For

  EMDR: Clients who benefit from structure and guided cognitive reprocessing

  BRAINSPOTTING: Clients who are highly sensitive, overwhelmed by verbal processing, or “stuck” after traditional therapy

Which Trauma Therapy Is Right for You?

Both EMDR and Brainspotting are effective trauma therapies with strong clinical foundations, but they aren’t one-size-fits-all. The best approach depends on your unique history, nervous system, and therapy goals.

You might prefer EMDR if:

• You appreciate structure and want a clearly defined process

• You’re focused on resolving specific traumatic memories

• You feel ready to actively talk through your experiences with guidance

• You’re looking for an evidence-based method with a large research base for PTSD

You might be better suited to Brainspotting if:

• You feel overwhelmed or shut down when talking about your trauma

• You tend to dissociate or lose your words during traditional therapy

• You’re highly sensitive and want a more attuned, body-based process

• You’re working with complex, developmental, or layered trauma

Finding the Right Fit for Your Healing

Trauma doesn’t live in the thinking mind—it lives in the body. That’s why therapies like EMDR and Brainspotting, which work with the brain’s deeper systems, can be so effective.

Whether you lean toward the structured process of EMDR or the intuitive depth of Brainspotting, both offer meaningful pathways to healing. And the right choice often comes down to what feels safest and most supportive for your nervous system.

If you’re looking for trauma therapy in Maryland or you’re an expat looking for support while living abroad, I offer Brainspotting and integrative therapy approaches to support adults navigating trauma, anxiety, and depression.

You might also like:

What Is Brainspotting Therapy? How It Works and Why It Helps
Learn how Brainspotting supports trauma recovery by accessing the deeper parts of the brain and nervous system—especially when talk therapy isn’t enough.

What You Need to Know About Starting Therapy While Living Abroad
Therapy can feel different when you're far from home. This guide helps expats understand what to expect and how to find the right kind of support while living overseas.

You’re Not Broken—You’re Burnt Out: A Love Letter to Women Who’ve Held It All Together
A compassionate look at the quiet burnout that high-functioning women experience—and how therapy can help you reclaim your energy and clarity.