What are the most effective types of therapy for trauma?

Trauma can have a debilitating effect on people’s mental, emotional, and physical well-being. When you experience a deeply distressing event, like abuse or the loss of a loved one, it can be difficult to continue life as usual. Sometimes, symptoms go away after a few weeks. But often, they last for months or even years. That’s where therapy can help.

Therapy offers people a safe space to process emotions and develop healthier coping strategies to manage symptoms. If you’re considering treatment, learn more about the best types of therapy for trauma so that you can feel empowered and informed as you seek support to improve your mental health.

Finding the right type of therapy for you

When looking for mental health support, it’s important to find the right type of care for your concerns. You don’t heal a broken leg by treating it like a headache, and the same logic applies to mental health conditions.

Treating trauma is a comprehensive process that’s based on your history, symptoms, and cultural needs. Healing trauma can be a slow process, so each person’s timeline is unique. The type of treatment will vary by person, but the goal is always to help people manage the mental, emotional, and physical impact of their trauma.

Other treatment goals of trauma therapy include:

• Improving emotional regulation
• Establishing a sense of safety and stability 
• Reducing trauma symptoms like intrusive thoughts, anxiety, and social isolation 
• Building healthy coping skills 
• Improving self-esteem 

Traditional talk therapies for trauma

Psychotherapy, or talk therapy, is a safe place to discuss the way trauma affects your life. You and your therapist will work together to develop healthy coping strategies. Then, with the support of your therapist, you’ll identify and unpack painful memories and emotions.

Cognitive behavioral therapy (CBT)

If you’re seeking support for trauma, there’s a good chance your therapist will start with CBT. CBT helps you look at how your thoughts, feelings, and behaviors impact your mental health. It can help you reframe the way you think about your trauma by challenging unhealthy thoughts and behaviors that you associate with the traumatic experience. 

Psychodynamic therapy

Psychodynamic therapy is another type of therapy that can be effective for PTSD and other forms of trauma. With psychodynamic therapy, you learn how your past affects your current thoughts and behaviors. More specifically, it can help you better understand how your repressed emotions impact your ability to process your trauma.

Body-centered and sensory-based therapies for trauma

Trauma affects the body mentally and physically, and some people may benefit from body-centered approaches to care.

Somatic experiencing

Somatic therapy focuses on how people’s bodies process trauma and emotions. During somatic therapy sessions, your therapist will help you explore your mind-body connection and learn to release painful memories and emotions in a safe environment. In addition to talking about your experiences, somatic therapy involves techniques like guided relaxation and activities to increase body awareness. It also teaches you how to focus on people and places that help you feel safe and calm.

Eye movement desensitization and reprocessing (EMDR)

EMDR is a non-invasive therapeutic technique that was created to treat PTSD and other forms of trauma. With the support of your therapist, you’ll use back-and-forth eye movements to help you process traumatic memories. This process can reduce the distress associated with those painful thoughts and emotions.

Creative and expressive therapies for trauma

Creative therapies can be an effective tool for processing trauma, regardless of your artistic abilities. 

Art therapy

Art therapy offers people a creative outlet to express their trauma and pain. According to the American Art Therapy Association, art therapy can improve cognitive function, emotional resilience, and self-esteem. It can also reduce interpersonal conflict and distress. For people who aren’t ready to speak about their trauma, art therapy provides an alternative way to release painful symptoms.

Music therapy

Music therapy uses musical interventions to alleviate people’s mental health symptoms and enhance their quality of life. Through activities like singing, dancing, and listening to music, you’ll learn to improve your emotional awareness, distress tolerance, and self-esteem.

Group therapy and support groups for trauma

Group therapy is an opportunity to share your trauma with other people in a safe environment. While not everyone feels comfortable discussing their experiences in a group setting, many people benefit from connecting with others who understand what they’ve been through.

Group therapy can also help you restore your trust in others and work through feelings of shame or isolation. And a recent study found that group therapy was just as effective as individual therapy for reducing trauma symptoms and feelings of isolation among women who experienced domestic violence.

So what can you expect with group therapy? Group therapy typically involves weekly or bi-weekly sessions with a therapist and around 5-15 other people. Some groups are open, meaning new members can join at any time, while others are closed. It’s also important to note that some of the therapies mentioned earlier, like CBT and music therapy, can take place in a group setting. 

Find care with Rula

If you’re ready to begin your healing journey, Rula is available to help you take that first step. Rula makes it easier to find a therapist who has experience treating trauma and is available to create a treatment plan just for you.

Whether it’s through CBT or art therapy, your therapist will partner with you to help you overcome trauma and create a healthier, more fulfilling future. Plus, Rula can connect you with a licensed therapist who’s in network with your insurance and accepting new clients as soon as this week.

Find a therapist with Rula

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