Healing Anxiety Through Brainspotting: A Step-by-Step Guide
Anxiety can feel like an over-caffeinated squirrel racing around your brain—sometimes just a little jittery, other times completely out of control. It shows up as racing thoughts, restless energy, or that lovely tight-chest sensation that makes you wonder if you’re secretly starring in a medical drama. If you’ve tried deep breathing, positive affirmations, and pretending everything is fine (spoiler: it’s not), but anxiety still won’t quit, Brainspotting might be just what you need.
Brainspotting is like giving your brain a chance to process the stuff it’s been awkwardly shoving into the “deal with later” pile. It helps you access the deeper layers where anxiety hangs out, so you can finally get some relief. Let’s break down how it works.
Step 1: Understanding Anxiety at Its Root
Anxiety isn’t just a case of “thinking too much”—it’s a full-body, neurological event. Here’s what’s going on under the hood:
The Brain’s Alarm System – Your amygdala, aka the “danger detector,” is always on the lookout for threats. The problem? It sometimes freaks out over things like sending an email or running into your high school ex.
Stored Stress – Anxiety often comes from unresolved emotional stress or trauma that’s been hanging around like an old pop song stuck in your head.
Automatic Triggers – Ever felt anxious for no apparent reason? That’s your brain connecting the dots in ways you don’t even realize—like getting nervous around the smell of vanilla because your childhood babysitter (who you were terrified of) wore vanilla perfume.
Brainspotting helps bypass all the overthinking and goes straight to where the anxiety is actually stored.
Step 2: Preparing for Brainspotting Therapy
Before we start poking around in your brain (metaphorically, of course), we first figure out what kind of anxiety you want to work on. This might include:
Panic attacks that show up uninvited.
That constant, nagging worry about everything.
Anxiety that seems tied to specific situations (public speaking, flying, accidentally hitting “Reply All” in an email).
Physical symptoms like tension, tightness, or that fun little habit of grinding your teeth like a stressed-out beaver.
The goal is to make sure you feel safe and supported before diving in.
Step 3: Finding the Brainspot
Now, here’s where the magic happens. Your therapist will guide you to find a brainspot—basically, an eye position that connects to your anxiety. Sounds weird? Maybe. But it works.
Your therapist might use a pointer or just ask you to notice where your gaze naturally settles.
As you move your eyes, you might notice a shift—maybe a sudden emotional response, a physical sensation, or just an odd “Oh, that’s something” feeling.
That spot is like a bookmark in your brain where the anxiety is hanging out, waiting to be processed.
Step 4: Processing Anxiety Through Brainspotting
This is where things start to move. You focus on your brainspot while your mind and body do their thing.
Thoughts, emotions, or memories might come up—don’t worry, they’re just passing through.
Your therapist holds space while your brain works through the anxiety, without forcing you to “figure it out” with logic. (Because let’s be real—if logic alone could fix anxiety, we’d all be cured by now.)
Over time, the emotional charge around your anxiety starts to fade, like a song on repeat that finally stops being annoying.
Step 5: Integrating and Grounding
After the session, it’s time to come back to reality feeling lighter and more grounded. Some ways to do this include:
Deep breathing or mindfulness techniques.
Reflecting on any insights or emotional shifts.
Planning self-care, because healing takes energy (and maybe a snack).
The Benefits of Brainspotting for Anxiety
People who try Brainspotting for anxiety often report:
Fewer “surprise” anxious spirals.
Feeling less reactive to stress.
More mental and emotional space to just be.
A sense of calm that doesn’t feel forced or fake.
Why Brainspotting Works
What makes Brainspotting different? It doesn’t require you to talk your way out of anxiety—it helps your brain process it in a way that feels natural. You don’t have to relive every difficult moment or overanalyze every anxious thought. Instead, Brainspotting gets to the root of the issue and helps your nervous system finally let it go.
Take the Next Step Toward Healing
Anxiety doesn’t have to run the show. Brainspotting can help you find peace, clarity, and—dare I say—actual relief.
Let’s Begin Your Journey
If you’re ready to stop anxiety from calling the shots, I’d love to help. Book an appointment today, and let’s start creating a life where calm and confidence take center stage.