What are EMDR and brainspotting
Both EMDR and brainspotting are brain reprocessing therapies. This means they both work with the way your brain stores and processes difficult experiences, rather than focusing solely on what you think or say during the session.
EMDR (Eye Movement Desensitization and Reprocessing) was developed by Dr. Francine Shapiro in 1987. It uses bilateral stimulation, primarily eye movements, to facilitate the reprocessing of traumatic memories. It has over 30 years of clinical research and is recognized by the WHO and the American Psychological Association as a first-line treatment for trauma.
Brainspotting was developed by Dr. David Grand in 2003. Grand was an EMDR therapist and discovered that eye position (the "brainspot") could directly activate the processing of traumatic material stored in the subcortical brain. Instead of constantly moving the eyes, in brainspotting you hold your gaze fixed on a specific point.
What they share
Both therapies start from the same premise: your brain has the natural ability to process and heal difficult experiences, but sometimes that process gets blocked. Both seek to unblock that natural mechanism, they just do it in slightly different ways.
How each therapy works
How EMDR works
EMDR follows a structured 8-phase protocol. Before touching any difficult material, your therapist prepares you with emotional regulation tools. Then, during reprocessing, you hold the traumatic memory in mind while following a stimulus that moves side to side with your eyes (your therapist's fingers, a light, or a dot on screen).
Bilateral stimulation activates both hemispheres of the brain, facilitating the processing and adaptive integration of traumatic information. Your therapist takes regular pauses to check how you're doing and guide the process.
EMDR works with a clear protocol: you identify the memory, the associated negative belief, the positive belief you want to install, you measure your level of disturbance, and then you process. It's systematic and predictable.
How brainspotting works
Brainspotting starts from the idea that "where you look affects how you feel." Your therapist slowly guides you to move your eyes until you find a point in your visual field where the emotional activation is most intense. That point is your "brainspot."
Once you find your brainspot, you hold your gaze fixed on that point while allowing your brain to process whatever comes up. There's no rigid step-by-step protocol: the processing is more organic and guided by your internal experience.
Bilateral music (alternating sounds that go from one ear to the other) is frequently used as a complement while you hold your gaze fixed. Your therapist accompanies you with attentive presence, intervening minimally to allow your brain to do its work.
Key differences between them
Structure vs flexibility
The most notable difference is the level of structure. EMDR has a clearly defined 8-phase protocol, with specific measurements (SUD, VOC) and steps that are followed in order. Brainspotting is more flexible and allows the processing to flow more freely.
For some people, EMDR's structure is reassuring: knowing there's a clear plan helps them feel safe. For others, brainspotting's flexibility feels more natural and less "clinical."
Movement vs fixed position
In EMDR, the eyes constantly move from side to side. In brainspotting, the eyes stay fixed on a point. This difference reflects distinct philosophies about how to access traumatic material stored in the brain.
Scientific evidence
EMDR has significantly more published research. There are hundreds of controlled studies supporting its effectiveness, especially for PTSD. It's recognized by the world's leading mental health organizations.
Brainspotting is newer and has fewer published studies, although the existing research is promising. Many therapists report very positive clinical results, but the formal scientific support is still growing.
Quick comparison
- EMDR: 8-phase protocol, bilateral eye movement, 30+ years of research, recognized by WHO
- Brainspotting: fixed eye position, more organic processing, 20+ years of clinical practice, growing evidence
- Both: brain-based, don't require talking about trauma in detail, effective for trauma and anxiety
Which is better for you
There's no universal answer. The "best" therapy is the one that works for you, and that depends on many factors:
EMDR may be better if:
- You prefer a structured process with clear steps
- You want a treatment with extensive scientific evidence
- You have specific traumatic memories you want to process
- You feel more comfortable when you know exactly what's going to happen in each session
Brainspotting may be better if:
- You prefer a more intuitive, less protocol-driven approach
- You feel the trauma is more in your body than in specific memories
- You find it difficult to identify a specific memory as "the problem"
- You respond well to more open, less directive processes
For first-generation Latina women
Both therapies have an important advantage: they don't require you to find the perfect words to describe your pain. This is especially valuable when trauma is tied to experiences that cross languages and cultures, where the deepest emotions sometimes have no direct translation.
Can they be combined
Yes. Many therapists, including our team at Happy Autumn, are trained in both modalities and can integrate elements of each depending on what you need at each point in your process.
For example, a therapist can use EMDR to process a specific traumatic memory and then use brainspotting to work with the residual body sensation that remains. Or they can start with brainspotting to explore what material needs attention and then apply EMDR's structured protocol to process it.
The important thing is that your therapist has the training and flexibility to adapt the treatment to you, not the other way around. You don't have to fit into a therapy: the therapy has to fit you.
How we work at Happy Autumn
At Happy Autumn, we don't believe in a one-size-fits-all approach. When you come to us, the first thing we do is get to know you: your story, your symptoms, your strengths, and what you feel you need.
From there, we create a treatment plan that may include:
- EMDR for specific traumatic memories and for anxiety with identifiable triggers
- Brainspotting for trauma that feels diffuse or lives more in the body than in narrative memory
- CBT for thought patterns and practical day-to-day tools
- Mindfulness for emotional regulation and presence
All of our sessions are bilingual. You can speak in Spanish, in English, or mix both. You don't have to translate your emotions for us to understand you.
We offer online therapy in Texas, Arkansas, and Florida. If you want to explore which of these approaches may be better for you, you can contact us for an initial consultation. It's a conversation, not a commitment.
Key takeaways
- EMDR and brainspotting are two valid paths for reprocessing trauma. Neither is "better" than the other in absolute terms
- EMDR is more structured and has more scientific evidence. Brainspotting is more flexible and organic
- Both therapies work with the brain and the body, not just words. You don't need to narrate the trauma in detail
- They can be combined with each other and with other modalities for personalized treatment
- The right therapy is the one that works for you. At Happy Autumn, we help you find it
