Healing With and Without Words: Brainspotting or EMDR Therapy?

It is quite common to believe that processing difficult experiences in therapy means talking in detail about what happened. This is a valid and important way to work through feelings and support healing. However, what happens when you don't have the words to describe all the emotions or experiences you've lived through, but you know that something is there, preventing you from moving forward?

This is where "bottom-up" approaches, such as Brainspotting and EMDR therapy, can be very helpful.

What is Brainspotting?

David Grand, PhD, discovered Brainspotting in 2003 and has since worked to make this model accessible to the healing community. In 2022, a study by Schwartzberg, Goldberg, Grieve, and other authors showed that APA lists a few evidence-based treatments for PTSD (such as cognitive processing therapy, prolonged exposure, and EMDR), but there’s still insufficient evidence for other modalities, showing the importance of continuing to explore additional approaches.

Brainspotting is a model designed to help individuals experiencing not only PTSD, but also difficulties with emotion regulation, anxiety, depression, and more. It is based on a Neuroexperiential Model (NEM), which encompasses the capacity to engage with one's own nervous system and a deep connection to relational and neurological experience, while embracing uncertainty and moving beyond narrow interpretations (Jonesberg, 2025).

In a typical Brainspotting session, one identifies an issue and rates their level of activation on a scale of 0 to 10. Then, the therapist works with them to identify the appropriate eye position related to the issue they are bringing to therapy and its associated body sensations. Finally, the person engages in focused mindfulness, staying connected to the body and present in the moment, while sharing observations with the therapist. Attunement is an essential part of this process. The therapist's presence plays a key role in co-regulation, helping people feel supported while remaining in contact with difficult experiences.

During this process, the body may move or stretch, and the person may experience multiple emotions at once. This is part of allowing the body to do what it needs to do so that healing can occur and stress can be released.

More information and research articles from smaller studies on the topic are available at brainspotting.com.

What is EMDR?

Dr. Francine Shapiro developed Eye Movement Desensitization and Reprocessing (EMDR) therapy in 1987 after noticing that some distressing thoughts diminished while she was walking. She later observed that her eyes would move back and forth when she thought about disturbing experiences (Marich, 2015).

EMDR therapy is based on the Adaptive Information Processing (AIP) model, which holds that the brain and body are naturally designed to process and integrate information, with memories linked through associations that are also reflected in the body. When trauma occurs, this natural processing system can become disrupted. As a result, experiences may become "stuck," and new information may not integrate properly. This can lead to the accumulation of difficult emotions, sensations, and beliefs. EMDR aims to clear this disruption so that more adaptive processing and integration can occur (Marich, 2015).

It is important to understand that EMDR is a structured process that includes preparation and the development of resources to help patients cope with distressing memories. The therapist first helps the patient build tools to regulate their body and emotions, and they work together to identify core patterns and beliefs connected to current difficulties.

Once these areas are pinpointed and resources are in place, the therapist guides the person through the remaining phases of treatment. One feature that distinguishes EMDR from Brainspotting is the use of dual attention stimuli (DAS), such as eye movements instead of fixed gaze.

More information, including international treatment guidelines and research articles, is available at emdr.com/research-overview and emdria.org.

Brainspotting or EMDR Therapy: Some Differences

Brainspotting

• Uses eye position

• Does not follow a fixed phase-based structure for processing

• Uses "brainspots" (specific locations linked to the issue), which can be either activating or resourcing

• The therapist is less directive but highly attuned, supporting co-regulation and allowing processing to unfold

• May use a pointer to locate brainspots, though it is not required

  
  

EMDR

• Uses dual attention stimuli (eye movements, auditory tones, tapping, etc.)

• Follows a structured, phase-based protocol

• The therapist actively guides the process, including identifying targets and core beliefs.

• Tools such as light bars or online applications may be used for bilateral stimulation.

Which approach is right for you?

Both approaches can support the brain and body in healing and processing patterns that may be affecting your life. Some clinicians draw on elements of both approaches, adapting their use based on what a particular person or moment calls for. The two models are not mutually exclusive, and a well-trained therapist may hold both.

An important part of this process is the relationship you build with your clinician. Feeling safe, understood, and supported creates the foundation needed to work through deeper wounds effectively, regardless of the modality.

Both approaches were built, in part, for when something is clearly present, shaping how you feel and function, but the words to describe it are not there. In those moments, the body can become the entry point, and healing does not always require a complete account of what happened. It is important to know that they are not designed to “erase” memories or experiences, but rather to reduce their emotional intensity and help you move forward.

Approaches like EMDR and Brainspotting allow you to reflect on what might be keeping you from moving forward or finding healing. You can begin with just a willingness to listen to what your mind and body are already holding.

References

Jonesberg, J. (2025). Brainspotting theory: David Grand's Neuroexperiential Model (NEM). Brainspotting Online.

Marich, J. (2015). Eye movement desensitization and reprocessing (EMDR) therapy: Training course part 1 [Training manual]. The Institute for Creative Mindfulness.

Schwartzberg, S., Goldberg, F., Grieve, R., et al. (2022). Brainspotting: A systematic review and call for research. Journal of Trauma and Dissociation, 23(4), 464–483.

EMDR International Association. (n.d.). Research overview.