EMDR vs. Brainspotting: Which Is Right for You?

When it comes to healing trauma, there’s no one-size-fits-all approach. At Blue Moon Therapy, we offer both EMDR (Eye Movement Desensitization and Reprocessing) and Brainspotting, two powerful, evidence-based methods that help clients move through deeply rooted emotional pain. But how do you know which one is right for you?

Let’s break it down.

What Is EMDR?

EMDR is a structured, 8-phase therapy designed to help people process traumatic memories without becoming overwhelmed by them. It uses bilateral stimulation—usually eye movements, tapping, or tones—to help the brain reprocess stuck or distressing experiences.

It’s especially effective for:

• PTSD
  
• Childhood trauma
  
• Phobias
  
• Panic attacks
  
• Grief
  
• Medical trauma
  

During EMDR, your therapist guides you through the memory while you engage in bilateral stimulation. Over time, the memory becomes “unstuck,” and your emotional reaction to it shifts.

What Is Brainspotting?

Brainspotting is a newer, more somatic therapy that works by locating a specific eye position—called a brainspot—that corresponds to unprocessed trauma in the brain and body. Instead of focusing on the story, Brainspotting helps you stay present with the felt experience, allowing your nervous system to heal at its own pace.

It’s especially helpful for:

• Clients who feel overwhelmed or dissociate in talk therapy
  
• Trauma that’s stored in the body
  
• Creative or performance blocks
  
• Chronic pain
  
• Complex PTSD
  

The experience is often quiet, nonverbal, and deeply internal. You don’t need to “retell the story” for healing to occur.

How Are They Similar?

Both EMDR and Brainspotting:

• Are trauma-informed, neuroscience-based methods
  
• Tap into the brain’s innate ability to process and heal
  
• Don’t rely on traditional talk therapy or insight alone
  
• Can lead to profound emotional, physical, and cognitive shifts

How Are They Different?

	EMDR	Brainspotting
Structure	Highly structured, 8-phase model	More flexible and intuitive
Focus	Targets specific memories	Targets body-based sensations/emotions
Verbal	Involves some discussion	Can be almost entirely nonverbal
Pacing	Therapist-led	Client-led
Good For	Clear traumatic events	Vague or somatic trauma

So… Which One Should You Choose?

Choose 

EMDR

 if:

• You have identifiable traumatic memories you want to process
• You want a highly structured, step-by-step approach
• You’re okay talking about your past experiences

Choose 

Brainspotting

 if:

• You struggle to put your trauma into words
• You feel stuck or shut down in traditional therapy
• You want a more body-based, intuitive process

And if you’re not sure? That’s okay. Many clients start with one method and later incorporate the other. At Blue Moon Therapy, we tailor the approach to your nervous system, your pace, and your goals.

We Can Help You Decide

You don’t have to figure it all out on your own. We’ll work with you to assess your needs and recommend the approach that’s most likely to bring relief and transformation.

Book a trauma consultation today and let’s find the path that feels right for you.