EMDR vs. Brainspotting: Which One Is Right For You?
Takeaway: Choosing a mental health treatment can be tough, especially when there are so many options. While there is no right or wrong choice, it can be helpful to understand what each type entails. EMDR and brainspotting are two popular types of therapy, especially for helping people with trauma. In this post, I’ll explain the similarities and differences between brainspotting vs. EMDR and offer insight to help you decide which is the best fit for you.
Maybe you've been in talk therapy for a while and feel ready to try a new approach. Or maybe you're considering starting therapy for the first time and want to better understand your options.
Regardless of your specific situation, choosing a therapy method can be difficult. This is especially true for approaches that are quite similar, like brainspotting therapy and EMDR therapy.
While choosing which type of therapy is best for you is ultimately a personal decision, getting more information about these two methods can help you make an informed choice.
Let's explore a bit about each of these two types before discussing how they're similar and different—and how to choose.
What is EMDR?
EMDR stands for eye movement desensitization and reprocessing therapy. When it was originally created by Dr. Francine Shapiro in 1987, it was used solely to treat trauma.
While it's still a common treatment for post-traumatic stress disorder (PTSD), it's now used to help people with a number of different issues. According to the Eye Movement Desensitization and Reprocessing International Association (EMDRIA), it can improve symptoms of anxiety, depression, obsessive-compulsive disorder (OCD), and more.
EMDR works by using bilateral stimulation to change the way a client's brain reacts to traumatic memories. Bilateral stimulation involves activating both sides of the client's brain and body. Common methods include back-and-forth eye movements, tapping, and holding buzzers.
Through this process, clients are eventually able to recall their traumatic memories without experiencing emotional stress or uncomfortable physical sensations.
What is brainspotting?
Brainspotting is a form of therapy that was developed by Dr. David Grand in 2003. The idea behind brainspotting is that the position of our eyes can correlate with where a specific traumatic memory is stored in our brain.
In brainspotting, therapists help clients find an eye position that helps them access unprocessed trauma, either in the form of a memory or a painful emotion. Once an eye position is identified, your therapist will help you process the thoughts and feelings that come up.
In this way, brainspotting therapists draw upon the therapeutic relationship to help clients reprocess trauma rather than using bilateral stimulation techniques like EMDR therapy.
What’s the difference between brainspotting and EMDR?
Now that we've reviewed the basics of what both EMDR and brainspotting therapy consist of, let's discuss how they overlap and where they differ.
Similarities between brainspotting and EMDR
As you may have already noticed, EMDR and brainspotting have a few key similarities. Here, we'll review those in more detail.
Both are used to process trauma.
Brainspotting and EMDR are both methods commonly used for processing trauma. Both types of therapy were created for this purpose, and while some evidence suggests their effectiveness for other mental disorders, they're still mostly used for their trauma-releasing properties.
Both are different from traditional talk therapy.
EMDR and brainspotting are both unique in the sense that they differ from traditional talk therapy. In other forms of therapy like cognitive behavioral therapy (CBT), psychodynamic therapy, or narrative therapy, talking is the main tool used to identify and process trauma. However, both EMDR and brainspotting use eye positions as the main treatment technique.
Both can produce fast results.
These therapeutic methods can often produce quicker results than traditional talk therapy alone. In fact, there is some evidence to suggest that a single method of either form of therapy (in addition to body scan meditation) can be effective.
Differences between EMDR and brainspotting
While there is quite a bit of overlap between these two approaches, there are also clear differences. Here, I'll break down a few of the main points where EMDR therapy and brainspotting diverge.
Brainspotting and EMDR use slightly different techniques.
As we discussed earlier, EMDR uses a method called bilateral stimulation to treat PTSD and other mental health issues. This often involves moving the eyes from side to side, but it can also include other ways of stimulating the brain and body. In brainspotting, the eyes scan until a single stationary point is found, and the eyes remain there as a client verbally processes their memories and emotions.
EMDR is more structured than brainspotting.
EMDR typically follows a set structure that consists of eight phases. Brainspotting, on the other hand, has no set structure and can be incorporated as the therapist sees fit.
Brainspotting has less research than EMDR.
EMDR has been used and studied for over three decades, so it has a significant evidence base behind it. Since brainspotting is a newer technique, there are fewer studies that demonstrate its effectiveness, though early research is promising.
Brainspotting vs. EMDR: How do I know which one is right for me?
Choosing a form of therapy is a highly personal decision. Ultimately, it's up to each individual to decide which approach is right for them.
At the same time, there are some key factors to take into consideration when weighing your options. Here are some points that I recommend reflecting on before you decide which method you'd like to try.
EMDR therapists may be easier to find. EMDR has been around for longer than brainspotting, so more clinicians are trained in this approach. This may make it easier to find an EMDR-trained therapist than one who's trained in brainspotting.
EMDR is more structured. This could be positive or negative depending on your personal preferences. Some people take comfort in knowing what to expect from each session (and for the entire course of treatment), while others might prefer the flexibility that comes with brainspotting.
Brainspotting has less research. While some studies suggest that brainspotting can be an effective treatment, it has less evidence since it's a newer form of therapy. Additionally, EMDR is recommended by the APA as a PTSD treatment due to its stronger research base.
Brainspotting is usually used for trauma only. Since there's less research into brainspotting, it's still primarily used to treat PTSD. EMDR is also commonly used to treat trauma, but expanded research has shown that it can be helpful for many other conditions as well.
Brainspotting may involve more talking. Brainspotting is usually woven into traditional talk therapy. Once you identify a brainspot, you'll talk about your thoughts, feelings, and memories. EMDR typically requires less disclosure about your trauma.
Hopefully, these factors can help you weigh which treatment method is right for you.
Interested in trying EMDR therapy? I’m here to help.
As an EMDR therapist in Austin, I've seen how helpful this method can be in healing from trauma and other painful life experiences. If you're interested in giving it a try, I highly encourage it.
At my practice, I specialize in helping high achievers, highly sensitive people (HSP), and members of the BIPOC community. Virtual sessions allow me to help people throughout the entire state of Texas, and you can access care from the comfort of your own home.
If you'd like to learn more about my approach and how I can help, I invite you to reach out for a free consultation. I look forward to connecting with you and supporting you on your journey!
