What Are the Different Types of Trauma Therapy?

Trauma can leave a deep imprint on the mind, body, and emotions. The good news? Healing is possible. Over the past few decades, various forms of trauma therapy have emerged, each offering unique ways to process and recover from painful experiences.

I’ve been there - feeling overwhelmed, unsure of where to start. That’s why understanding the different types of trauma therapy is essential. This guide will walk you through the most widely used methods, how they work, and who might benefit from them.

Eye Movement Desensitization and Reprocessing (EMDR)

Trauma therapy doesn’t always mean talking for hours about what happened. EMDR, developed by Dr. Francine Shapiro in the late 1980s, uses a structured approach involving eye movements, tapping, or other bilateral stimulation to help the brain reprocess traumatic memories.

How EMDR Works:

• You briefly recall a traumatic event while focusing on external stimulation (eye movement or tapping).
• The process helps reduce the emotional intensity of the memory.
• Over time, the memory loses its grip, allowing you to move forward.

Why it’s effective:

According to the American Psychological Association, EMDR is especially beneficial for post-traumatic stress disorder (PTSD) and can show significant improvement in as few as 6-12 sessions.

Cognitive Behavioral Therapy (CBT)

CBT is one of the most researched and widely used forms of trauma therapy. It focuses on the connection between thoughts, emotions, and behaviors. Traumatic experiences can distort thinking patterns, and CBT works to correct these.

Core techniques in trauma-focused CBT:

• Identifying negative beliefs (“It was my fault”) and reframing them.
• Learning coping skills to manage anxiety or flashbacks.
• Gradual exposure to trauma reminders in a safe, controlled way.

Evidence:

A National Center for PTSD study found CBT to be among the most effective treatments for trauma, particularly when adapted for PTSD.

Somatic Experiencing (SE)

Trauma doesn’t just live in the mind; it often stays trapped in the body. Somatic Experiencing, developed by Dr. Peter Levine, is a body-focused trauma therapy that helps release physical tension and stored trauma energy.

Key elements of SE:

• Increasing awareness of bodily sensations.
• Allowing the nervous system to complete its natural “fight, flight, or freeze” responses.
• Gentle pacing to avoid overwhelming the client.

People often describe feeling lighter and calmer after sessions, as though a physical weight has been lifted.

Some trauma memories are so painful we avoid thinking about them -but avoidance can keep symptoms alive. Prolonged Exposure Therapy is a trauma therapy method that involves revisiting the memory in detail and confronting avoided situations.

How PE helps:

• Breaks the cycle of avoidance.
• Teaches that memories, while distressing, are not dangerous.
• Builds resilience by proving you can tolerate the discomfort.

Studies from the U.S. Department of Veterans Affairs show PE significantly reduces PTSD symptoms in both veterans and civilians.

Narrative Exposure Therapy (NET)

Our personal stories shape how we see ourselves. For trauma survivors with multiple events (e.g., refugees, survivors of ongoing abuse), NET helps reconstruct life narratives, integrating traumatic events into a broader life story.

What to expect in NET:

• You chronologically tell your life story, with a focus on both positive and traumatic events.
• Therapists help contextualize trauma as part of - but not the entirety of-your identity.

This approach is particularly effective in communities affected by ongoing conflict or displacement.

Internal Family Systems (IFS) Therapy

IFS views the mind as made up of different “parts” - some protect us, some carry wounds. In trauma therapy, IFS helps people understand and heal these parts.

IFS focuses on:

• Identifying protective parts that try to shield you from pain.
• Connecting with wounded “inner child” parts.
• Building a compassionate “Self” to lead the healing process.

It’s especially powerful for complex trauma where different coping mechanisms may conflict with each other.

Group Trauma Therapy

While individual sessions are common, group-based trauma therapy offers community and shared understanding. Hearing others’ experiences can normalize feelings and reduce isolation.

Benefits of group trauma therapy:

• Peer support and validation.
• Learning from others’ coping strategies.
• A safe environment for practicing social connection.

Research in the Journal of Traumatic Stress shows group therapy can be as effective as individual therapy for certain trauma survivors.

Art and Expressive Therapies

Words aren’t always enough. Art therapy, music therapy, and drama therapy give clients alternative ways to express and process trauma.

Why it works for trauma:

• Encourages expression without verbalizing painful memories.
• Engages the creative brain, promoting healing and problem-solving.
• Reduces stress by providing a safe outlet for emotions.

These therapies are often integrated with other trauma therapy methods for holistic healing.

How to Choose the Right Trauma Therapy for You

Not every approach works for every person. Your choice may depend on:

• The type and severity of your trauma.
• Your comfort level with talking about your experiences.
• Whether you prefer body-based, cognitive, or creative approaches.

Steps to get started:

• Consult a licensed mental health professional trained in multiple trauma therapies.
• Consider evidence-based treatments first but remain open to complementary methods.
• Give yourself permission to change therapists or methods if something doesn’t feel right.

Final Thoughts on Trauma Therapy

Trauma therapy is not a one-size-fits-all process. From EMDR to Somatic Experiencing, each method offers a different path toward healing. The most important step is finding a safe, supportive environment where you can work through the past at your own pace.

Healing takes time, but with the right tools and guidance, recovery is possible - and you don’t have to walk the path alone.

Finding the right trauma psychologist in Philadelphia to support your mental health can take patience, research, and time. If you’d rather skip the guesswork, the certified therapists at Growth Thru Change are an excellent choice. Located in Center City, they offer accessible, evidence-based, and personalized mental health care tailored to your needs.