How to Finding the Best Trauma Therapy for You

Choosing the right kind of therapy is a crucial step in recovering from trauma and PTSD. Not every therapy will be effective, and not all are created equal. The good news is that several evidence-based therapies have been proven to help people heal from traumatic experiences. In today’s post, we’ll explore these types of therapies, explain what makes them effective, and help you find the approach that’s right for you.

trauma intensives

Traditional Talk Therapy

Most people start their therapy journey with traditional talk therapy. This type of therapy is a great starting point if you’re dealing with challenges like work stress, relationship struggles, or day-to-day anxiety. However, if trauma is at the root of your struggles, talk therapy alone might not be enough. Many people begin talk therapy not realizing that trauma is behind their symptoms of anxiety or depression. A good therapist will help you recognize when trauma is the core issue and guide you toward more specialized treatments that directly address trauma symptoms. While talk therapy is a valuable foundation, it’s not considered an evidence-based practice for trauma recovery on its own.

Trauma-Informed vs. Trauma-Focused Therapy

You may have heard therapists describe themselves as “trauma-informed.” While this is important, it doesn’t mean they specialize in treating trauma. Trauma-informed therapy means that a therapist understands the basics of trauma—its symptoms, its impact, and how it can manifest in clients’ lives. They are sensitive to trauma but may not have the specific training needed to address PTSD directly.

On the other hand, trauma-focused therapy means the therapist has been extensively trained in a therapy specifically designed to treat trauma and PTSD. These therapists have undergone supervision and training to use evidence-based practices that have been proven effective. If you’ve experienced trauma, it’s essential to find a trauma-focused therapist with the skills to guide you through healing.

    What Are Evidence-Based Practices?

    An evidence-based practice is a therapy that has been rigorously researched and tested to ensure its effectiveness. This means it has undergone clinical trials, has demonstrated positive results, and has been reviewed in a controlled, scientific manner. Not all therapies have been through this level of scrutiny, and some that have tried didn’t prove effective enough to earn the designation of being evidence-based.

    When choosing your mental health care, it’s vital to select services that have been proven to work. Always ask if a therapy has been researched and shown to be effective, especially when addressing trauma.

    Cognitive Processing Therapy (CPT)

    Cognitive Processing Therapy (CPT) is an evidence-based practice that has proven highly effective for treating PTSD. Unlike some other therapies, CPT doesn’t require you to relive every detail of your trauma. Instead, it focuses on helping your brain reshape the way it understands fear, pain, and the trauma itself, which helps stop the constant replay of traumatic memories.

    What sets CPT apart is that it’s skills-based. Your therapist will act more like a coach, helping you learn specific skills to retrain your brain. You’ll work on worksheets, practice daily exercises, and complete homework outside of sessions. Many clients see significant results in just 12 sessions, making CPT a short-term therapy that can empower you to take control of your thoughts and feelings.

    Woman with PTSD trauma needing online trauma-focused therapy

    Eye Movement Desensitization and Reprocessing (EMDR)

    Eye Movement Desensitization and Reprocessing (EMDR) is another evidence-based practice in trauma therapy. During EMDR, your therapist will guide you through recalling traumatic memories while using sensory stimuli, like following a moving light or tapping. This process engages both sides of your brain, helping you reprocess the trauma in a more manageable way.

    The goal of EMDR is to help you process painful memories so they no longer feel as distressing. EMDR can be particularly effective if you feel stuck in the emotional weight of your trauma and need a method to process those feelings without feeling overwhelmed.

    Prolonged Exposure Therapy (PE)

    Prolonged Exposure Therapy (PE) is especially helpful if you find yourself avoiding anything that reminds you of your trauma. Avoidance is a common symptom of PTSD, but it can make your world feel smaller as you steer clear of places, people, and situations that trigger painful memories.

    Prolonged Exposure Therapy helps you slowly reintroduce yourself to the things you’ve been avoiding, allowing you to regain control over your life. It helps you face trauma-related memories in a safe, structured way, so you’re not overwhelmed by feelings. Over time, this method decreases the emotional power that these memories hold over you.

    Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)

    Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) is often used for children, tweens, and young teens who have experienced trauma. It’s similar to CPT but specifically adapted for younger clients. TF-CBT includes modules that involve parents or caregivers, helping them learn how to support their child through the healing process. As a parent, you play a significant role in your child’s recovery. TF-CBT teaches both the child and the family skills for processing traumatic experiences and managing symptoms in everyday life.

    Comparison chart of therapy options for Trauma and PTSD. It compares CPT (Cognitive Processing Therapy), Prolonged Exposure Therapy, EMDR, and Talk Therapy based on features like evidence-based practices, use of homework/workbooks, being time-limited, long-term results, not requiring discussion of trauma details, and addressing unique challenges women face. CPT, Prolonged Exposure, and EMDR are shown as evidence-based therapies with long-term results, while Talk Therapy is noted for addressing women's unique trauma challenges.

    Choosing Between CPT, EMDR, and PE

    The good news is that you have several effective options to choose from! The question comes down to what feels best for you. Research shows that as long as you are choosing an evidence-based practice, you will get good results. In head-to-head trials, all of these therapies have shown similar effectiveness, so it’s about finding the approach that feels right for your needs. Use this infographic to help you decide which approach might be the best fit for you, or check out the Decision Aid created by the VA for guidance on the best trauma therapy for you.

    Conclusion

    Choosing the right therapy for trauma can feel overwhelming, but you don’t have to navigate it alone. If you or a loved one is struggling with trauma or PTSD, finding a therapist trained in one of these evidence-based methods can set you on the path to healing. Remember, your past doesn’t have to define your future. With the right support, you can reclaim control over your life.

    Ready to Explore Your Options with a Therapist?

    If you’re in Massachusetts, Vermont, Virginia, Florida, or Illinois and are ready to explore trauma therapy, reach out for a free consultation today. Let’s find the path that’s right for you.

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