Trauma can affect more than memory. A difficult experience may have happened years ago, yet certain situations, sounds, relationships, or emotions can still bring up powerful reactions. Trauma-related distress may show up as anxiety, emotional numbness, physical tension, difficulty trusting others, sleep problems, or a sense of feeling "stuck."
For some people, talking about painful experiences is helpful. For others, words alone may not fully address the emotional and physical responses connected to what happened.
Brainspotting is a trauma-focused therapeutic approach that some clinicians use to help clients explore distressing experiences through visual focus, emotional awareness, and attention to body sensations. While research into Brainspotting is still developing, understanding how it works can help you decide whether it is something you would like to discuss with a qualified therapist.
What Is Brainspotting?
Brainspotting, sometimes called BSP, was developed by psychologist David Grand, PhD, in 2003.
The approach is based on the idea that where a person looks may be connected to how they experience and process emotionally significant material.
During Brainspotting, a therapist helps a client identify a particular location in their visual field, known as a "brainspot," that appears to correspond with an emotional or physical response.
The client may then maintain their gaze around that point while noticing thoughts, feelings, memories, images, or body sensations that arise.
Unlike approaches that depend heavily on describing an experience in detail, Brainspotting may involve less talking. This can be appealing to people who find it difficult or overwhelming to explain everything they experienced.
What Happens During a Brainspotting Session?
Brainspotting sessions can vary depending on the person and therapist, but the process generally begins with identifying something the client would like to explore.
This could be a difficult memory, fear, relationship experience, grief, anxiety, or another source of distress.
The therapist may ask the client to notice how strongly they are experiencing the issue and whether they feel anything physically, such as tightness in the chest, tension in the shoulders, a knot in the stomach, or another sensation.
Next, the therapist may slowly guide the client's gaze across their visual field, sometimes using a pointer, to identify a position associated with a noticeable emotional or physical response.
Once a brainspot is identified, the client may:
- Maintain a comfortable gaze around that point
- Notice thoughts, emotions, memories, and physical sensations
- Allow their internal experience to unfold without forcing a particular response
- Pause or use grounding techniques when needed
- Reflect on what they experienced toward the end of the session
Some people may notice vivid memories or emotions. Others may experience subtle changes in physical sensations or thoughts. There may also be moments when nothing particularly noticeable seems to happen.
There is no single "correct" way to experience Brainspotting.
Why Does Trauma Sometimes Feel Physical?
Trauma is not always experienced simply as remembering something painful.
A person may logically understand that an event is over while their body continues reacting strongly to reminders.
For example, someone who experienced a frightening car accident might notice their muscles tense when entering a vehicle. A person who experienced betrayal in a previous relationship might feel sudden anxiety when something in a new relationship reminds them of the past.
These responses can sometimes occur before a person has consciously identified what triggered them.
Brainspotting incorporates awareness of these physical and emotional reactions rather than focusing exclusively on talking about the original event.
Do You Have to Talk About Everything That Happened?
Not necessarily.
Talking can still be an important part of Brainspotting and therapy generally, but clients may not need to provide a detailed account of every traumatic experience in order to participate in the process.
Imagine someone who has talked about a painful event many times and understands intellectually what happened, but still experiences intense anxiety when reminded of it.
Instead of repeatedly retelling the entire story, a Brainspotting session may focus more closely on the anxiety, physical sensations, emotions, or memories that arise in the present moment.
For people who struggle to put certain experiences into words, this different focus may feel more manageable.
Importantly, trauma therapy should not involve forcing someone to revisit painful experiences before they are ready. Emotional safety, trust, and pacing are important parts of trauma-informed care.
What Can Brainspotting Be Used For?
Brainspotting is most commonly associated with trauma-related concerns. Some therapists also incorporate it when working with people experiencing:
- Anxiety or persistent fears
- Grief and loss
- Difficult or distressing memories
- Relationship-related distress
- Emotional overwhelm
- Stress
- Performance-related anxiety
However, having one of these concerns does not automatically mean Brainspotting is the best treatment.
A therapist should consider your history, current symptoms, goals, preferences, coping resources, and comfort level before recommending a particular therapeutic approach.
Brainspotting vs. EMDR: What's the Difference?
Brainspotting and Eye Movement Desensitization and Reprocessing (EMDR) are sometimes compared because both may involve visual attention and are used by some therapists in trauma treatment.
However, they are distinct approaches.
EMDR generally follows a more structured protocol and commonly incorporates bilateral stimulation, which may involve guided eye movements, sounds, or tapping while processing specific experiences.
Brainspotting typically involves identifying and maintaining attention on a particular eye position while allowing thoughts, emotions, memories, and body sensations to emerge more freely.
Another important difference involves research. EMDR has a substantially larger evidence base for treating post-traumatic stress disorder (PTSD). Research on Brainspotting remains more limited and is still developing.
This does not mean Brainspotting cannot be helpful for an individual. It does mean that it should be presented realistically rather than as a guaranteed or universally effective trauma treatment.
What Should You Look for in a Brainspotting Therapist?
The therapeutic relationship matters just as much as the technique.
If you are considering Brainspotting, look for a licensed mental health professional with appropriate trauma training and experience using the approach.
You may want to ask questions such as:
- What experience do you have using Brainspotting?
- How do you decide whether it is appropriate for a client?
- What happens if I become overwhelmed during a session?
- Can Brainspotting be combined with other therapy approaches?
- How will we evaluate whether therapy is helping?
A therapist should welcome questions and explain the process clearly. You should also feel able to slow down, pause, or discuss another approach if something does not feel right for you.
Can Brainspotting Be Used in Online Therapy?
Some trained therapists offer Brainspotting through telehealth when it is clinically appropriate.
During an online session, the therapist may guide the client in identifying a point within their own visual field and noticing the emotions, thoughts, and physical sensations that arise.
For people throughout New York, virtual therapy can provide access to trauma-informed care without traveling to an office. Being in a familiar environment may also feel more comfortable for some clients.
Online Brainspotting will not be appropriate for every person or situation. Privacy, emotional stability, safety, and access to appropriate support should all be considered with your therapist.
Finding the Right Path Toward Trauma Recovery
Healing from trauma does not follow one schedule or require one particular therapy method.
Brainspotting offers one possible way of exploring the connection between difficult experiences, emotions, physical sensations, and visual focus. Some people may find this approach helpful, particularly when talking alone has not fully addressed their distress.
At the same time, Brainspotting is still an emerging approach with a more limited research base than some established trauma treatments. Working with a qualified therapist can help you understand your options and choose an approach based on your individual needs rather than promises of a quick fix.
Noble Therapy NY provides compassionate online therapy for adults, couples, families, and young people throughout New York State. Our therapists personalize care based on each client's experiences, concerns, and therapeutic goals.
Reach out today to connect with a therapist and take the first step toward healing, greater emotional well-being, and a healthier relationship with yourself and others.
Continue learning about Brainspotting and trauma-informed support:
- Unlock Deep Healing: The Power of Brainspotting for Trauma Recovery
Explore how Brainspotting may help individuals process difficult experiences, emotions, and body-based responses. - Meet Joshua Carbonera, Certified Brainspotting Therapist
Learn more about Joshua's approach to Brainspotting and his work supporting individuals navigating trauma, PTSD, anxiety, and stress.
