Brainspotting vs. EMDR vs. Flash-EMDR
What's the Difference?
Understanding different approaches to healing trauma and distressing life experiences can leave lasting imprints on both the mind and body. Fortunately, several evidence-based therapies are designed to help the brain process and release these experiences in a safe and structured way.
Three approaches that are often used in trauma therapy are EMDR, Brainspotting, and Flash-EMDR. While these therapies share similarities and are all grounded in the brain’s natural ability to heal, they each have unique techniques and experiences for clients.
What is EMDR?
Eye Movement Desensitization and Reprocessing (EMDR) is one of the most well-known trauma therapies and has been extensively researched for the treatment of trauma and PTSD.
EMDR works by helping the brain reprocess distressing memories that may be “stuck” in the nervous system. During EMDR sessions, a therapist guides the client to briefly focus on a troubling memory while engaging in bilateral stimulation, which may include eye movements, tapping, or auditory tones that move from one side of the body to the other.
This bilateral stimulation helps the brain process the memory in a way that reduces emotional distress and allows the memory to be stored in a more adaptive way.
What EMDR is commonly used to treat
EMDR is frequently used to help individuals with:
- Trauma and PTSD
- Anxiety and panic disorders
- Depression
- Childhood trauma
- Phobias
- Grief and loss
- Distressing life experiences
What to expect in EMDR therapy
EMDR therapy typically follows a structured eight-phase protocol, which includes preparation, identifying target memories, processing those memories, and strengthening positive beliefs. Clients may discuss aspects of their memories during treatment, but they are not required to share every detail of their experience. Many clients notice that distress related to the memory decreases over time.
What is Brainspotting?
Brainspotting is a trauma-focused therapy that works by identifying specific eye positions—called “brainspots”—that are connected to unresolved trauma or emotional experiences stored in the brain and body.
During Brainspotting, the therapist helps guide the client’s gaze to locate these brainspots. Once identified, the client maintains focus on that point while allowing thoughts, emotions, and physical sensations to arise and process naturally.
Brainspotting emphasizes deep brain and body processing and often involves more quiet reflection than other therapies.
What Brainspotting is commonly used to treat?
Brainspotting can help with many of the same concerns as EMDR, including:
- Trauma and PTSD
- Anxiety
- Emotional regulation difficulties
- Performance anxiety (sports, public speaking, etc.)
- Chronic stress
- Attachment and relational trauma
What to expect in Brainspotting therapy
Brainspotting sessions often involve longer periods of focused attention and internal processing. Clients may notice shifts in physical sensations, emotions, or memories as the brain processes unresolved experiences.
Many clients appreciate that Brainspotting allows them to process experiences without needing to verbally revisit every detail of the trauma.
What is Flash-EMDR?
Flash-EMDR (often simply called the Flash Technique) is a modification of EMDR designed to help individuals process distressing memories in a gentler and less activating way.
Instead of directly focusing on the traumatic memory, clients focus on a positive or neutral engaging activity while the therapist briefly introduces a quick “flash” of the distressing memory. This allows the brain to process the memory without the client needing to relive it in detail.
Flash-EMDR can be especially helpful for individuals who feel overwhelmed by traditional trauma processing approaches.
What Flash-EMDR is commonly used to treat
Flash-EMDR is often used for:
- Trauma and PTSD
- Highly distressing memories
- Clients who feel overwhelmed when discussing trauma
- Early trauma preparation before deeper trauma work
- Reducing emotional intensity connected to memories
What to expect in Flash-EMDR therapy
During Flash-EMDR, clients typically focus on a pleasant or engaging mental image or activity. The therapist occasionally prompts a quick acknowledgment of the distressing memory while the brain processes it in the background.
Many clients report that distress connected to the memory decreases without needing to actively relive the experience.
Similarities Between Brainspotting, EMDR, and Flash-EMDR
Although the techniques differ, these therapies share several important similarities:
1) All are trauma-informed approaches
2) All rely on the brain’s natural ability to process and heal
3) Each works with the mind-body connection
4) They aim to reduce the emotional intensity of distressing memories
5) All are guided by trained therapists
6) Each therapy can help clients move from feeling “stuck” in painful experiences toward greater emotional regulation and resilience.
Key Differences
Therapy
EMDR
BrainSpotting
Flash-EMDR
Primary Technique
Bilateral stimulation (eye movements, tapping, sounds)
Eye position and focused awareness
Brief memory activation while focusing on positive engagement
Client Experience
Clients briefly focus on distressing memories during processing
Deep internal processing with minimal verbal discussion
Gentle processing without reliving trauma
Structure
Structured protocol
Flexible and client-led
Often used within EMDR framework
How Do You Know Which Approach is Right for You?
The best approach often depends on several factors, including:
- Your comfort level discussing past experiences
- The intensity of the memories you want to process
- Your nervous system’s response to trauma work
- Your therapeutic goals
Some clients prefer the structured approach of EMDR, while others resonate more with the body-focused and reflective nature of Brainspotting. Flash-EMDR can be a helpful option for individuals who want a gentler starting point for trauma processing.
A trained therapist can help determine which approach may be the best fit for your needs.
The Most Important Factor: Feeling Safe and Supported
While these therapies use different techniques, research consistently shows that one of the most important elements of successful therapy is the relationship between the client and therapist.
Working with a provider who makes you feel safe, heard, and supported allows trauma healing to unfold at a pace that feels manageable.
If you are curious about Brainspotting, EMDR, or Flash-EMDR, a therapist can help you explore which option may best support your healing journey.
References
American Psychological Association. (2017). Clinical practice guideline for the treatment of posttraumatic stress disorder (PTSD) in adults. American Psychological Association.
Corrigan, F. M., & Grand, D. (2013). Brainspotting: Recruiting the midbrain for accessing and healing sensorimotor memories of traumatic activation. Medical Hypotheses, 80(6), 759–766. https://doi.org/10.1016/j.mehy.2013.03.005
EMDR International Association (EMDRIA). (2023). What is EMDR therapy? Retrieved from https://www.emdria.org
Grand, D. (2013). Brainspotting: The revolutionary new therapy for rapid and effective change. Sounds True.
Manfield, P., Lovett, J., Engel, L., & Manfield, D. (2017). Use of the Flash Technique in EMDR therapy: Four case examples. Journal of EMDR Practice and Research, 11(4), 195–205.
Manfield, P., Engel, L., Greenwald, R., & Manfield, D. (2021). The Flash Technique: Rapid reduction of disturbing memories in EMDR therapy. Journal of EMDR Practice and Research, 15(1).
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). Guilford Press.
van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.