Brainspotting vs EMDR: Which Is Better for Trauma?

If flashbacks or nightmares keep pulling you back into something that already happened, you've probably come across both EMDR and Brainspotting while looking for help. Here's the short version: both are trauma therapies that work without requiring you to describe every detail of what happened, but they differ in how structured they are and how much research backs them. EMDR has a much larger, more established evidence base. Brainspotting is newer, less structured, and more body-focused, with a smaller but growing body of research behind it. Neither is automatically "better" for everyone. Below is what actually separates them.

In this article:

• The Quick Comparison

• What Is EMDR?

• What Is Brainspotting?

• Which Has Stronger Research Support?

• So, Which Is Actually Better for Trauma?

• What Both Approaches Have in Common

• Can You Do Either One Through Telehealth?

• Getting Started at Walk With Me Counseling Center

• FAQ

The Quick Comparison

EMDR and Brainspotting are both therapy approaches, but they differ in origin and structure. EMDR was developed in 1987 by psychologist Francine Shapiro and follows a highly structured, 8-phase protocol that uses bilateral stimulation—eye movements, tapping, or tones—while you briefly recall a target memory; it requires some talking, since you name the memory and related beliefs, and it has extensive research support, including decades of clinical trials and recognition from the World Health Organization, the VA/DoD, and the American Psychiatric Association. Brainspotting, developed in 2003 by David Grand (a psychologist trained in EMDR), is less structured and more open-ended and body-focused: the therapist helps you locate a fixed eye position, called a brainspot, tied to a felt sense in your body, with minimal talking required—you don't have to describe what happened. Its research support is more limited, with a smaller number of pilot and comparative studies and less independent replication so far.

At Walk With Me Counseling Center, Tasha Young, LCPC, is certified in EMDR, while both Tasha Young, LCPC, and Veleka Avant, LSW, CADC, are certified in Brainspotting.

What Is EMDR?

Eye Movement Desensitization and Reprocessing (EMDR) is a structured therapy developed by psychologist Francine Shapiro in the late 1980s. During a session, you briefly recall a specific traumatic memory while your therapist guides you through bilateral stimulation, typically eye movements, tapping, or alternating tones. The idea is that this helps your brain finish processing a memory that got stuck when the trauma happened, so it stops firing off flashbacks, nightmares, and intense physical reactions.

You don't need to narrate every detail of what happened. EMDR follows a structured eight phase protocol, and some people notice meaningful change in as few as three to six sessions for a single traumatic event, though complex or repeated trauma typically takes longer, often eight to twelve sessions or more.

What Is Brainspotting?

Brainspotting is a newer approach developed in 2003 by David Grand, a psychologist who was himself trained in EMDR. He noticed a client's eyes seemed to stick in a particular position while processing a difficult memory, and built an approach around that observation.

In a session, your therapist helps you find a fixed eye position, called a brainspot, connected to whatever you're feeling in your body related to the trauma. You hold your gaze there while noticing physical sensations as they rise and fall, with very little talking involved. Like EMDR, you don't have to describe the details of what happened.

Which Has Stronger Research Support?

Here's the honest answer, because it matters. EMDR's evidence base is significantly stronger and more established than Brainspotting's.

Decades of clinical research back it up. The World Health Organization named EMDR a recommended PTSD treatment in its 2013 guidelines. So does the VA/DoD Clinical Practice Guideline. So does the American Psychiatric Association.

Brainspotting's research is still developing. One of the more cited comparison studies looked at about 75 participants and found Brainspotting performing comparably to EMDR on some measures. But a lot of that research comes from people connected to Brainspotting's own development, and independent replication is still limited. It hasn't been added to the major treatment guidelines yet, at least not the way EMDR has.

That doesn't mean Brainspotting won't help you. Many clinicians, including the ones here at Walk With Me Counseling Center, see real results with it, especially with clients who find a more structured or verbal approach overwhelming. You deserve to know where the research actually stands before you decide what feels right for you.

So, Which Is Actually Better for Trauma?

There isn't one right answer, and anyone who tells you otherwise is oversimplifying. A more honest way to think about it:

If you want the approach with the most research behind it, EMDR is the better established choice.

If verbal processing feels overwhelming, or a structured protocol feels too clinical, Brainspotting's slower, body-based pace might fit better, even with less research behind it.

If you're not sure, that's normal, and it's exactly what a consultation is for.

At Walk With Me Counseling Center, Tasha Young, LCPC, is certified in EMDR, and Tasha Young and Veleka Avant, LSW, CADC, are both certified in Brainspotting. So this isn't a decision you have to make alone from a blog post. Your first conversation can help figure out which approach actually fits your situation.

What Both Approaches Have in Common

Whichever one ends up fitting, EMDR and Brainspotting share some things:

• Neither requires you to describe the traumatic event in detail

• Both work with your brain and body's capacity to process and release trauma, rather than relying only on talking it through

• Both are typically delivered weekly, paced to your specific history and the complexity of what you're processing

• Neither is an instant fix. Even with reported relief in a handful of sessions for single-incident trauma, complex or repeated trauma generally takes longer with either approach

Can You Do Either One Through Telehealth?

Yes. Both are commonly adapted for virtual sessions. For EMDR, bilateral stimulation can be done on-screen, through self-administered taps, or with alternating audio tones through headphones. For Brainspotting, your therapist can guide you to find and hold a brainspot using your own hand or a pointer while on camera.

At Walk With Me Counseling Center, every session, EMDR, Brainspotting, or otherwise, happens virtually, from anywhere in Illinois.

Getting Started at Walk With Me Counseling Center

Tasha Young, LCPC, is certified in EMDR. Tasha Young and Veleka Avant, LSW, CADC, are both certified in Brainspotting. Between the two of them, Walk With Me Counseling Center offers both approaches, so your first session doesn't lock you into one path before you've had a chance to talk through what fits.

Sessions are virtual and delivered with culturally responsive care. Walk With Me Counseling Center is in-network with Blue Cross Blue Shield PPO, BCBS Medicare, Aetna PPO, and Blue Cross Community Health Plans (Illinois Medicaid), where most members pay $0 out-of-pocket. Self-pay is also available, and we're happy to verify your specific benefits before your first session.

FAQ

• Is Brainspotting just a version of EMDR?

  Not exactly. Brainspotting was developed by an EMDR-trained psychologist and shares some underlying ideas, but it's a distinct approach, less structured and more focused on body sensation than EMDR's protocol.

• Do I have to talk about my trauma in detail for either one?

  No. Both approaches are designed to work without you narrating every detail of what happened.

• Is EMDR or Brainspotting better for nightmares and flashbacks specifically?

  Both are used clinically for trauma-related symptoms like nightmares and flashbacks. EMDR has the stronger research base for PTSD symptoms specifically. Brainspotting is used for similar symptoms with less formal research behind it so far.

• How many sessions does this usually take?

  For a single traumatic event, some people notice meaningful change in a handful of sessions. Complex or repeated trauma typically takes longer with either approach, paced to what you can handle.

• Do I have to choose EMDR or Brainspotting before I start?

  No. Tasha Young is certified in EMDR, and Tasha Young and Veleka Avant are both certified in Brainspotting, so your first session doesn't lock you into one approach. What fits can be part of an ongoing conversation with your therapist.

• Does insurance cover EMDR and Brainspotting?

  Yes. Walk With Me Counseling Center is in-network with Blue Cross Blue Shield PPO, BCBS Medicare, Aetna PPO, and Blue Cross Community Health Plans (Illinois Medicaid). Self-pay is also available.

• Is Walk With Me Counseling Center currently accepting new clients for trauma therapy?

  Availability varies by clinician. A free consultation is the fastest way to get a real answer for your situation.

Ready to Talk Through Your Options?

Whether EMDR, Brainspotting, or a combination fits you isn't something to work out alone. A free 15-minute consultation is the most reliable next step.

If you're in crisis, having thoughts of harming yourself, or need help right now, call or text 988, the Suicide and Crisis Lifeline, or go to your nearest emergency room. Walk With Me Counseling Center provides ongoing therapy, not emergency or crisis services.