How to Know What Kind of Trauma Therapy Is Right for You

Trauma therapy isn’t one-size-fits-all. If you’re exploring healing after a traumatic experience, you may be wondering where to start—and which kind of therapy will actually help. From EMDR to somatic therapy to cognitive approaches, the options can be empowering… and confusing.
This guide breaks down common trauma therapies and how to know what might be the best fit for you.

EMDR (Eye Movement Desensitization and Reprocessing)

Best for: People who feel “stuck” in past memories or reactions, especially those with PTSD or single-incident trauma.

How it works: EMDR uses bilateral stimulation (like eye movements or tapping) while you recall distressing experiences, helping the brain reprocess those memories in a more adaptive way.

How it feels: EMDR often feels intense but contained. Many people report shifts in distress levels relatively quickly.

May not be ideal if: You have trouble staying grounded in your body or get overwhelmed easily—though a skilled therapist will pace the work carefully.

Somatic Therapy (e.g., Sensorimotor Psychotherapy, Somatic Experiencing)

Best for: Those who experience trauma physically—chronic tension, numbness, or body-based anxiety.

How it works: These approaches focus on bodily sensations and nervous system regulation, helping you gently release survival energy that gets stuck in the body after trauma.

How it feels: Gentle, slower-paced, and body-focused. Many people feel more regulated and connected over time.

May not be ideal if: You strongly prefer talking or feel skeptical of body-based approaches.

CPT and CBT for Trauma

Best for: People who want to work on trauma-related thoughts, beliefs, and patterns of avoidance.

How it works: These therapies help you identify and shift unhelpful thinking that may have developed after trauma (e.g., “I’m to blame” or “I can’t trust anyone”).

How it feels: Structured and practical. You’ll likely be given worksheets or written exercises.

May not be ideal if: You’re seeking a more emotionally expressive or body-centered approach.

DBT-PE (Dialectical Behavior Therapy–Prolonged Exposure)

Best for: People with a trauma history and intense emotional sensitivity (especially those with a diagnosis like BPD).

How it works: Combines DBT’s emotion regulation skills with exposure therapy to help you confront and process trauma memories safely.

How it feels: Supportive and skills-based, with careful guidance into trauma work.

May not be ideal if: You’re looking for more traditional talk therapy or are not ready to do exposure-based work.

Internal Family Systems (IFS)

Best for: Those with complex trauma, a critical inner voice, or a fragmented sense of self.

How it works: IFS sees the mind as made up of “parts,” some of which may hold trauma. Therapy focuses on building a compassionate relationship with these parts to promote healing.

How it feels: Reflective and often spiritual or meditative. Many find it deeply validating.

May not be ideal if: You’re looking for something more structured or focused on behavior change.

How to Decide What’s Right for You

Ask yourself:

– Do I want something structured or more exploratory?
– Am I more comfortable talking, feeling, or doing?
– What’s worked (or not worked) for me in the past?
– Do I want to start gently or go deeper right away?
– Do I want homework or just space to process?

It’s okay not to know the answers right away. A good trauma therapist will help you explore what feels right—and adapt your treatment as you go.

You don’t have to choose perfectly. Sometimes the best way to know what’s right is to begin. The most important factor is finding a therapist who feels safe, attuned, and collaborative. Healing happens in relationship, not just technique.

The First Step

The best place to start is with an initial assessment. You don’t need to figure it all out on your own—your therapist will help you clarify your goals, understand what’s going on beneath the surface, and recommend an approach that fits your needs. Whether you’re new to therapy or returning after time away, a thoughtful intake session can set the foundation for meaningful, personalized healing.