Understanding trauma and its psychological impacts is a complex and often complicated process. A traumatic event is commonly defined as a sudden, unexpected event that happens that poses a threat to you or someone you care about. Most people aren’t aware that it is common for a person to experience trauma; around 60% of men and 50% of women experience at least one traumatic event in their life. Traumatic responses come in many different forms and intensities, ranging from mild to severe.  Mild trauma might stem from smaller events like academic pressure or personal criticism that shake us up briefly without leaving lasting effects. Moderate trauma often arises from more impactful experiences like accidents, job loss, or tough breakups, leading to emotional distress that needs time and support to heal. Severe trauma encompasses deeply distressing events such as abuse, assault, natural disasters, the loss of a loved one, or combat exposure, which can profoundly affect a person's mental, emotional, and physical health. Post-Traumatic Stress Disorder, or PTSD, typically develops after enduring or witnessing such an event with distressing symptoms such as difficulty sleeping, re-experiencing the event, or being constantly startled that last for over a month. Recovery from PTSD often requires intensive therapy and ongoing support. 

Additionally, secondary or vicarious trauma can affect us when someone close to us experiences trauma, causing us to feel distress even if we weren't directly involved in the event. This can be confusing to someone who can’t figure out why they are having PTSD symptoms, even if they weren’t actually present when the traumatic event occurred. Vicarious trauma can also occur when someone is constantly subjected to traumatic situations, such as those in law enforcement or first responders. The constant exposure to situations involving threats to life can become overwhelming to a person’s psyche if there is insufficient support and little ability to process and relieve the stress of ongoing trauma exposure.

Trauma-based therapy is a specialized approach to mental health treatment that focuses on addressing the emotional, mental, and physical effects of trauma. The goal of trauma-based therapy is to help individuals process and integrate traumatic experiences, reduce distressing symptoms, and get back to doing the things in life that are meaningful. A therapist trained to provide trauma-based therapy utilizes evidence-based techniques and approaches tailored to the unique needs and experiences of each person. The good news is that help is out there. If past trauma is holding you back or affecting your daily life, trauma therapy can make a big difference! 

Here are three of the most common types of trauma-based therapy:

1. Eye Movement Desensitization and Reprocessing (EMDR)

What is EMDR? (Eye Movement Desensitization and Reprocessing)

EMDR is a psychotherapy approach initially developed to help individuals process traumatic memories so that when they think about the memory, it feels less “sticky” and no longer brings up a lot of distress. EMDR uses an eight-step method that combines different therapeutic techniques. One unique part of EMDR is using side-to-side movements, like following hand movements or tapping, to help process these memories.

How Does EMDR Work?

During an EMDR session, the therapist guides the client to recall distressing memories while engaging in side-to-side eye movement or bilateral tapping. This technique aims to mimic the processing that occurs during the REM sleep cycle, which is accessing right-brain and left-brain sensory information. The movements help the brain reprocess the traumatic memories, allowing the individual to integrate these memories into their life story in a healthier way. Over time and with repeated sessions, the emotional intensity of the traumatic memories decreases and is replaced with a more adaptive perspective about the experience.

Benefits of EMDR:

• Rapid symptom reduction

• Enhanced emotional well-being

• Improvement in self-esteem and self-efficacy

• Reduction in avoidance behaviors that tend to keep a person stuck

2. Cognitive Exposure Therapy

What is Cognitive Exposure Therapy?

Cognitive Exposure Therapy, also known as Cognitive Processing Therapy (CPT), is a widely used therapeutic approach for treating trauma-related symptoms. It focuses on helping individuals identify and challenge negative thoughts and beliefs related to the traumatic event.

How Does Cognitive Processing Therapy Work?

In cognitive exposure therapy, the therapist helps the client confront and process traumatic memories in a safe and controlled environment. This may involve recounting the traumatic event, discussing related thoughts and emotions, and challenging distorted beliefs.

Benefits of Cognitive Processing Therapy:

• Improved coping skills

• Reduction in anxiety and depression symptoms

• Enhanced ability to manage triggers and stressors

• Increased self-awareness and insight

3. Art-Based Therapy

What is Art-Based Therapy?

Art-Based Therapy encompasses various creative therapies, such as art therapy, music therapy, drama, and dance/movement therapy, which utilize the expressive arts to help individuals process and heal from trauma in a non-verbal way.

How Does Art-Based Therapy Work?

In art-based therapy, the therapist encourages the client to engage in creative expression through art, music, or movement. This process can help individuals access and express emotions, memories, and thoughts that may be difficult to verbalize.

Benefits of Art-Based Therapy:

• Facilitates emotional expression and communication

• Provides a non-verbal means of processing trauma

• Enhances self-expression and self-awareness

• Promotes relaxation and stress reduction

Each trauma-based therapy provides its own path to healing and recovery. While the therapies mentioned are just a few examples, there are many other approaches available.  Working with a trained and experienced therapist is crucial for individuals navigating trauma. However, finding someone you trust and feel comfortable with is equally important, as this journey can be intense, emotional, and challenging. Remember, healing from trauma is a personal journey, and there's no set timeline for recovery. With the right support and resources, individuals can find hope, resilience, and healing along the way.

References:

Laurence, E. (2024, March 1). What is trauma therapy? types, benefits, and more. Forbes. https://www.forbes.com/health/mind/what-is-trauma-therapy/ 

Resources:

What Happened to You? Conversations on Trauma, Resilience, and Healing 

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle