What Therapy is Best for Trauma?

Understanding Trauma and the Healing Process

If you’re struggling with the effects of trauma, you may be wondering, What kind of therapy will actually help me? The journey of healing is deeply personal, and while there is no single “best” therapy for trauma, some approaches are particularly effective in helping people process painful past experiences and move forward.

Trauma isn’t just about what happened to you—it’s about how your nervous system and emotions have responded to those experiences. Whether it stems from a single event (such as an accident or assault) or long-term relational wounds (such as childhood neglect or abuse), trauma can shape the way you see yourself, others, and the world. Healing requires more than just talking about the past—it involves learning how to feel safe in your own body, reconnecting with your emotions, and developing a sense of inner stability.

Traditional talk therapy alone is often not enough to heal deep trauma. Instead, trauma-focused approaches take into account how trauma affects the brain, body, and emotions, using techniques designed to restore safety, self-compassion, and emotional regulation.

Trauma-Informed Therapy

Trauma-informed therapy is not about “fixing” you—because you are not broken. Instead, it’s about helping you understand your responses, process pain at your own pace, and develop tools for self-regulation. Below are some of the most effective trauma-focused approaches.

1. Internal Family Systems (IFS): Healing the Wounded Parts of You

If you’ve ever felt like different parts of you are at war with each other—one part wants to heal, but another part is terrified—IFS therapy can help.

IFS views the mind as made up of different “parts” that have developed in response to life experiences. Some parts carry trauma, while others try to protect you from feeling that pain (sometimes through avoidance, self-criticism, or numbing). Instead of fighting these parts, IFS helps you build a compassionate relationship with them so they can heal.

A study published in The Journal of Psychotherapy Integration (Schwartz & Sweezy, 2019) found that IFS helps trauma survivors process painful emotions without becoming overwhelmed, making it particularly effective for PTSD and complex trauma.

2. Acceptance and Commitment Therapy (ACT): Making Peace with the Past

ACT is a mindfulness-based therapy that teaches you how to sit with difficult emotions rather than avoiding them. Instead of trying to “get rid of” trauma symptoms, ACT helps you build a life of meaning and purpose, even when pain is present.

For trauma survivors, painful memories and emotions can feel unbearable. The instinct is to suppress or escape them. However, research in Behaviour Research and Therapy (Walser & Westrup, 2007) suggests that avoidance only strengthens trauma’s grip. ACT teaches you how to hold space for pain while also taking steps toward healing, helping you reclaim your life from trauma.

3. Attachment-Focused Therapy: Healing Relational Trauma

If your trauma comes from relationships—whether childhood neglect, betrayal, or emotional abuse—attachment-focused therapy can be especially powerful. Trauma often leaves people feeling unsafe in relationships, struggling with trust, or fearing abandonment.

Attachment-focused therapy, rooted in developmental psychology, helps individuals rebuild secure connections. By working through patterns of avoidance, insecurity, or emotional disconnection, therapy can help you develop healthier, more fulfilling relationships. Research in Psychotherapy: Theory, Research, & Practice (Cassidy & Shaver, 2016) highlights that repairing attachment wounds can significantly reduce symptoms of anxiety, depression, and emotional dysregulation in trauma survivors.

4. Compassion-Focused Therapy (CFT): Replacing Shame with Self-Kindness

One of the most painful aspects of trauma is the shame that often comes with it—the feeling that you are somehow damaged, weak, or unworthy. CFT is designed to address this.

Developed by Paul Gilbert, CFT helps trauma survivors cultivate self-compassion by shifting the way they relate to themselves. Instead of harsh self-judgment, CFT encourages a kind, understanding approach to one's own pain. Studies in Clinical Psychology & Psychotherapy (Gilbert, 2014) suggest that increasing self-compassion can reduce PTSD symptoms, depression, and self-criticism, making it a powerful tool for trauma recovery.

5. Somatic Therapy: Releasing Trauma from the Body

Trauma isn’t just stored in the mind—it lives in the body. That’s why talk therapy alone sometimes falls short. Somatic therapies focus on reconnecting with bodily sensations to process and release trauma.

Therapies like Somatic Experiencing (SE) and Sensorimotor Psychotherapy use body-based techniques to help clients regulate their nervous systems and process trauma in a way that feels safe. Research in Frontiers in Psychology (Payne et al., 2015) has shown that somatic therapies can significantly reduce PTSD symptoms by helping the body complete the stress responses that were frozen at the time of trauma.

How to Choose the Right Therapy for You

If you’re considering therapy for trauma, you might be wondering: How do I know which approach is best for me? Here are a few questions to consider:

• Do I feel stuck in self-criticism or shame? → Compassion-Focused Therapy (CFT) may help.
  
• Do I struggle with relationships and trust? → Attachment-Focused Therapy could be beneficial.
  
• Do I feel disconnected from my emotions? → Internal Family Systems (IFS) might be helpful.
  
• Do I want to learn how to accept painful feelings rather than fighting them? → Acceptance and Commitment Therapy (ACT) can support this.
  
• Do I feel like trauma is stuck in my body? → Somatic therapy may be the key.
  

The most important thing is to find a therapist who understands trauma and makes you feel safe. Healing takes time, but with the right support, it is possible.

Final Thoughts: You Are Not Alone in This

Healing from trauma is not about erasing the past—it’s about learning to live in the present with greater peace, self-compassion, and resilience. Trauma therapy isn’t always easy, and at times it may feel like things are getting worse before they get better. But this is often part of the healing process.

You deserve support, and you deserve to heal. No matter how deep the wounds feel, recovery is possible. With the right therapy, the weight of trauma can begin to lift, allowing you to step into a life that feels more whole, connected, and free.