👀 Brainspotting- Where You Look Can Affect How You Feel
- 1 day ago
- 4 min read
Have you ever noticed yourself staring at a particular spot while thinking about something upsetting? Your eyes may naturally settle in one direction as your body begins to reconnect with a difficult memory or emotion.
Brainspotting is a therapeutic approach that uses this connection between eye position, emotional experience, and the body to support healing.
What Is Brainspotting?
Brainspotting is a focused, body-based form of psychotherapy developed by Dr. David Grand in 2003. It is based on the idea that “where you look affects how you feel.”
During a session, a trained therapist helps you identify a specific point in your visual field—called a “brainspot”—that appears connected to emotional distress, trauma, physical sensations, or an issue you want to explore. By gently maintaining focus on that point, you may be able to access thoughts, emotions, memories, and bodily responses that are difficult to reach through talk therapy alone.
Brainspotting does not require you to explain every detail of your experience. Instead, your therapist supports you in noticing what unfolds internally without judgment or pressure.
What Happens During a Brainspotting Session?
Your therapist will usually begin by asking what you would like to work on and where you feel it in your body. You may be asked to rate the intensity of the feeling on a scale from zero to ten.
The therapist may then slowly guide your gaze across your visual field using a pointer or their finger. You will notice whether certain eye positions seem connected to a stronger emotional or physical response. Once a relevant spot is identified, you may focus your eyes there while paying attention to thoughts, sensations, images, memories, or feelings that arise.
Your therapist remains present and attuned throughout the process, helping you stay grounded while allowing your brain and body to process the experience at a pace that feels manageable.
What Can Brainspotting Help With?
Brainspotting may be used as part of therapy for concerns such as:
Trauma and post-traumatic stress
Anxiety and panic
Depression
Grief and loss
Stress and burnout
Relationship difficulties
Performance anxiety
Creative blocks
Chronic pain or tension
Difficult memories and emotional triggers
Low self-esteem and limiting beliefs
It may also be helpful for individuals who understand their patterns intellectually but still feel emotionally or physically “stuck.”
Is Brainspotting the Same as EMDR?
Brainspotting and Eye Movement Desensitization and Reprocessing (EMDR) are both therapeutic approaches that may help people process trauma and distressing experiences. However, they are not the same.
EMDR typically uses structured phases and bilateral stimulation, such as guided eye movements or tapping. Brainspotting generally involves holding the gaze on a specific point while observing internal responses. The process is often more open-ended and guided by what naturally emerges for the client.
Some therapists use one method, while others integrate both depending on the client’s needs, preferences, and treatment goals.
Do You Have to Talk About Everything?
No. One reason some people are drawn to Brainspotting is that it does not always require a detailed retelling of painful experiences. You remain in control of what you share.
Although words may arise naturally, much of the work can happen through noticing emotions, physical sensations, images, memories, or shifts in the body. This may feel more accessible for people who have difficulty describing what happened or who feel overwhelmed by repeatedly talking about it.
What Does Brainspotting Feel Like?
Every person’s experience is different. During a session, you may notice:
Changes in breathing
Muscle tension or relaxation
Tingling, warmth, or heaviness
Emotions rising and passing
Memories or images appearing
New insights or connections
A sense of calm, relief, or emotional release
Some sessions may feel powerful, while others may be quiet and subtle. Healing does not always happen through a dramatic breakthrough. Small shifts can also be meaningful.
Is Brainspotting Right for You?
Brainspotting may be worth exploring if traditional talk therapy has helped you understand your experiences but has not fully changed how those experiences feel in your body. It may also appeal to you if you prefer a gentle, focused approach that does not require constant talking.
A trained therapist can help determine whether Brainspotting is appropriate based on your concerns, emotional stability, coping resources, and treatment goals. The process should be collaborative, with attention to safety, pacing, and your comfort level.
Moving Beyond Feeling Stuck
Sometimes we know why we feel anxious, overwhelmed, or triggered, yet insight alone does not create relief. Brainspotting offers another pathway by helping the mind and body process experiences that may continue to shape how we feel and respond.
At Pacific MFT Network, our therapists use individualized approaches to help clients work through trauma, anxiety, stress, relationship concerns, and emotional patterns. We believe therapy should meet you where you are and provide tools that fit your unique needs.
If you are curious about Brainspotting or want support moving beyond patterns that keep you feeling stuck, contact Pacific MFT Network to be matched with a therapist. We offer in-person therapy in Santa Monica and virtual sessions throughout California. https://www.pacificmft.com/therapist-info/meet-our-team
Our Brainspotting specialist is Cibele Sousa.
Cibele Sousa, LMFT #114383
(424) 247-6172
Virtual and In-person at the Santa Monica Office
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