Experiencing trauma can leave a lasting impact on a person’s mental, emotional, and even physical health. Whether it’s the result of abuse, neglect, violence, accidents, or loss, trauma affects everyone differently—and healing takes time. One of the most important steps in recovering from trauma is finding the right support, and for many, that means seeking therapy.
The most effective psychotherapy for trauma depends on whether you conceptualize trauma as a challenge based in thinking or a challenge based in feeling.
Therapists who conceptualize trauma as a challenge based in thinking use approaches that include a focus on how an individual’s thinking patterns influence their behavior. Therapists who conceptualize trauma as a challenge based in feeling use approaches that include a focus on the individual’s body sensations, how they perceive their body, and how they feel in the present moment. Because trauma is largely experienced in the body, a growing body of evidence points toward conceptualizing trauma as a challenge based in feeling.
Approaches that conceptualize trauma as a challenge in feeling:
1. Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is another widely recognized and research-backed therapy for trauma. It involves recalling traumatic events while focusing on guided eye movements or other forms of bilateral stimulation (like tapping). This process helps the brain “reprocess” the trauma and reduce its emotional charge.
Why it works: EMDR helps people access and process traumatic memories without becoming overwhelmed. Over time, the distress associated with these memories decreases significantly.
2. Sensorimotor Psychotherapy
Sensorimotor Psychotherapy is a body-centered (somatic) approach to treating trauma and emotional distress. It was developed by Dr. Pat Ogden and is based on the idea that trauma isn’t just stored in our thoughts and emotions—it’s also held in the body.
This therapy combines traditional talk therapy with body awareness and movement techniques. Rather than focusing only on what happened or how a person feels emotionally, sensorimotor psychotherapy pays close attention to physical sensations, posture, tension, and movement patterns that may reflect unresolved trauma.
It integrates concepts from neuroscience, attachment theory, and somatic psychology to help people reconnect with their bodies, process trauma more fully, and feel more regulated.
Why it works: Sensorimotor psychotherapy is effective because it addresses how trauma is stored in the body, not just the mind, it uses the body as a resource, and it complements talk therapy.
3. Somatic Experiencing
Somatic Experiencing (SE) is a body-focused therapeutic approach designed to help people heal from trauma and chronic stress. It was developed by Dr. Peter Levine, who believed that trauma is not just a psychological issue—it’s also something that gets “stuck” in the body and nervous system.
Somatic Experiencing focuses on releasing the physical tension and survival energy that often remains trapped in the body after a traumatic event. Instead of reliving the trauma through detailed storytelling, SE gently guides individuals to notice body sensations, movements, and impulses that arise as they begin to process the experience.
The goal of SE is to restore the body’s natural ability to regulate itself and return to a balanced, calm state.
Why it works: Somatic Experiencing works by helping the body complete the natural fight, flight, or freeze response that may have been interrupted during a traumatic event. It doesn’t rely on retelling the trauma story, teaches self-regulation, and restores a sense of safety.
4. Trauma-Sensitive Yoga
Trauma-Sensitive Yoga (TSY) is a gentle, body-based practice designed to support healing from trauma. Unlike traditional yoga classes that may emphasize physical fitness or flexibility, trauma-sensitive yoga focuses on helping individuals reconnect with their bodies in a safe, empowering way. Developed with input from trauma survivors and mental health professionals, TSY is specifically structured to be non-triggering, invitational, and supportive of choice—all of which are crucial for individuals healing from trauma.
Why it works: Trauma can deeply impact the nervous system and body. Many survivors experience symptoms like disconnection from their bodies, chronic tension, hypervigilance, or numbness. Trauma-sensitive yoga works by helping individuals gently reconnect with their physical selves in a way that feels safe and supportive.
5. Internal Family Systems Therapy
Internal Family Systems (IFS) is a type of talk therapy developed by Dr. Richard Schwartz in the 1980s. It’s based on the idea that the mind is made up of different “parts,” almost like a family inside of us. Each part has its own thoughts, feelings, and behaviors, and they all interact with each other.
In IFS, there are three main types of parts: Exiles – These are often younger parts that carry pain, trauma, or shame. They’re usually hidden away because their emotions are overwhelming. Managers – These parts work hard to keep us safe and in control by preventing the exiles’ pain from surfacing. They’re often perfectionists, people-pleasers, or worriers. Firefighters – These parts jump in when the exiles’ pain breaks through. They try to stop the hurt with impulsive or extreme behaviors (like substance use, anger outbursts, or dissociation). At the core of the IFS model is the Self — the calm, compassionate, curious center of who we are. IFS helps people connect with their Self so they can lead their inner system with understanding and balance.
Why it works: IFS works because it’s compassionate, respectful, and deeply rooted in self-awareness. It teaches people to listen to themselves differently — not as broken or dysfunctional, but as complex systems with inner wisdom and the capacity to heal. It honors all parts of you, gets to the root of emotional pain, and improves internal harmony
6. Polyvagal Therapy
Stephen Porges, a neuroscientist, developed Polyvagal Theory to explain how the vagus nerve — the main nerve of the parasympathetic nervous system — influences our sense of safety, emotional regulation, and social connection. He stressed that our nervous system has three main states: Ventral Vagal State (safe, connected), Sympathetic State (fight or flight), and a Dorsal Vagal State (shutdown, freeze, or faint). This approach helps people recognize when they shift into a dorsal vagal (shutdown) state, learn to move back toward ventral vagal safety and connection, and teaches people to use body-based and relational tools to regulate the nervous system.
Why it works: Stephen Porges’ vasovagal-focused work isn’t about “fixing” the fainting reflex — it’s about understanding the body’s response to overwhelm and helping it return to safety. Polyvagal-informed therapy creates a gentle, compassionate path for healing trauma, anxiety, and shutdown by working with the nervous system instead of against it.Why this works:
Approaches that conceptualize trauma as a challenge in thinking:
1. Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)
TF-CBT is a highly effective therapy for children and adolescents who have experienced trauma. It combines the core principles of cognitive behavioral therapy with trauma-sensitive techniques. The goal is to help individuals process their traumatic experiences, reduce emotional and behavioral symptoms, and develop healthy coping strategies.
Why it works: TF-CBT helps individuals reframe negative thoughts, build emotional regulation skills, and safely talk about their trauma in a supportive environment.
2. Prolonged Exposure Therapy (PE)
Prolonged Exposure is a type of cognitive behavioral therapy used primarily for treating post-traumatic stress disorder (PTSD). It involves gradually and repeatedly confronting trauma-related thoughts, memories, and situations that have been avoided.
Why it works: Avoidance of trauma reminders often keeps fear and anxiety alive. PE helps reduce this avoidance, allowing people to regain control over their lives.
3. Cognitive Processing Therapy (CPT)
CPT is another form of CBT that focuses on how people interpret and make sense of traumatic events. It helps individuals identify unhelpful thoughts and beliefs related to the trauma and replace them with more balanced ones.
Why it works: CPT addresses the cognitive shifts that often happen after trauma—such as blaming oneself or believing the world is unsafe—and promotes healing through understanding and reframing.
Which Approach Is Most Effective for Trauma?
There isn’t a one-size-fits-all answer, as the most effective psychotherapy for trauma depends on the individual’s age, type of trauma, symptoms, and personal preferences. However, the approaches listed above are all considered gold standards in trauma treatment because they are backed by strong clinical research. If you or someone you love has experienced trauma, know that healing is possible—and professional help can make a big difference. The most effective therapy is the one that fits your unique needs and makes you feel safe and supported.
Working with a licensed therapist who specializes in trauma can help you explore the best options and start the journey toward recovery with confidence. Consider making an appointment with a BATT therapist today.
