What is Brainspotting? (And How to Decide If This Type of Therapy Is Right For You)
If talk therapy hasn’t quite helped you get to the root of your struggles, you’re not alone. Although I believe fully in the power of talk therapy to learn crucial skills, verbally express emotions, and provide relief for many issues, I’ve found in my own work that there are definitely some limitations.
Sometimes, words just aren’t enough to fully process trauma, anxiety, or deep emotional pain. And more importantly, that trauma, anxiety, or deep emotional pain has nowhere to go when we’re just talking. Trauma isn’t stored in the prefrontal cortex, where our logical and reasoning reside. Trauma is stored much deeper, in the subcortical, primal part of the brain.
Although many folks are verbal processors and find talk therapy effective in their healing, if you’ve found yourself in therapy for years without much change, or you feel like you’ve been stuck around the same point in your journey for awhile, you may simply need to try something that goes deeper.
Enter: Brainspotting therapy.
Discovered (quite on accident) by David Grand, PhD in 2003, Brainspotting is a powerful, neuroscience-based therapy that helps you access and process deeply stored emotional pain, trauma, and limiting beliefs. Brainspotting works by identifying specific points in your visual field (aka "brainspots") that correlate with unprocessed memories, traumas, and emotions. By focusing on these brainspots, we can tap into your brain’s natural ability to heal — and truly process those things in the most subcortical, primal parts of the brain where trauma is stored.
Brainspotting is one of many neurophysiological and somatic therapies, like EMDR, Somatic Experiencing, and Hakomi.
How Does Brainspotting Work?
Brainspotting is based on the idea that where you look affects how you feel. Again, when we experience trauma or emotional distress, our brain stores that information in a way that isn’t always accessible through logical thinking or verbal processing. Instead, these experiences are often held in the deeper, subcortical parts of the brain — the same areas responsible for emotions, body regulation, and survival responses.
During a Brainspotting session, I’ll guide you to find a specific eye position that correlates with a difficult emotion, memory, or sensation. You may or may not be aware that this “brainspot” carries any significance; sometimes we choose a spot based on reflexes that I observe. However, if you feel called toward a specific spot, we will always follow your lead.
This “brainspot” acts as a doorway to deeper, unprocessed experiences, allowing your brain and body to work through them in a more profound way. The process engages the brain’s natural healing abilities, helping to reduce emotional reactivity, release stored trauma (especially somatically), and foster a deeper sense of clarity.
Brainspotting can be done with or without talking, making it an excellent option for those who struggle to put their experiences into words. Sessions often incorporate bilateral soundscapes (gentle music that alternates between the left and right ears) to further enhance the brain’s processing and integration, but this is totally optional.
Some people notice immediate relief after a session, while others experience gradual changes over time. Since Brainspotting continues to work even after the session ends, many clients find that insights and emotional shifts continue unfolding in the days and weeks that follow.
What Does Brainspotting Help With?
Brainspotting has been found to be highly effective for a wide range of mental health challenges, including:
Trauma and PTSD. Whether from a single event or ongoing experiences, Brainspotting can help release stored trauma without retraumatization.
Anxiety and panic. By accessing deeper parts of the brain, Brainspotting can calm overactive nervous system responses and reduce chronic anxiety.
Perfectionism and self-criticism. Many deeply rooted patterns of self-judgment stem from unresolved emotional wounds. Brainspotting helps process these at the root.
Attachment and relationship issues. Our early relational experiences shape how we connect with others. Brainspotting can help heal attachment wounds — even those occurring preverbally — and foster healthier relationships.
Chronic pain and somatic symptoms. Because trauma is stored in the body, Brainspotting can be a powerful tool for reducing physical pain and bodily tension linked to emotional distress.
Performance anxiety and creative blocks. Brainspotting is used by athletes, performers, and artists to overcome mental blocks and improve focus, confidence, and performance.
Unlike traditional talk therapy, which primarily engages the thinking brain (the neocortex), Brainspotting works directly with the deeper, emotional parts of the brain (the subcortex and limbic system). This makes it especially effective for healing experiences that are difficult to articulate or that feel “stuck” despite years of therapy.
Is Brainspotting Right for You?
If you feel like traditional therapy has only scratched the surface or you’re looking for a deeper way to heal, Brainspotting might be the right fit. It’s particularly helpful if you:
Struggle with overthinking and feel stuck in repetitive patterns
Have unresolved trauma or emotions that feel difficult to talk about
Experience anxiety, self-doubt, or perfectionism that won’t seem to go away
Feel disconnected from your emotions or body
Alternatively, feel hyper-sensitive in your emotions or body
Want to heal at a deeper, subconscious level without needing to “figure everything out”
Brainspotting meets you where you are. It allows your brain to do what it does best — heal.
If you’re curious about how Brainspotting can help you, I’d love to connect. As a Brainspotting practitioner, I encourage you to reach out today to schedule a consultation!
