5 Therapy Approaches That Can Help You Heal from Trauma
Trauma, whether it results from abuse, violence, neglect, war, grief, or ongoing stress can have a lasting impact on the brain, body, and emotional well-being. Many people who have experienced trauma struggle with symptoms like anxiety, depression, flashbacks, difficulty trusting others, or feeling emotionally overwhelmed. These are not signs of weakness, they are natural responses to overwhelming experiences.
Healing from trauma takes time and support, and one of the most effective ways to begin that process is through trauma-informed therapy. At Agape Health & Wellness, we offer a range of therapeutic modalities tailored to each individual’s experience and needs. Below, we explore five evidence-based approaches that have been shown to help people heal from trauma and reclaim their lives.
1. Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)
TF-CBT is a structured, short-term approach designed to help individuals process and recover from traumatic experiences. It combines elements of traditional cognitive behavioral therapy with trauma-sensitive interventions, including education about trauma, skill-building for emotion regulation, and gradual exposure to distressing memories in a safe, supportive environment.
Research has consistently supported the effectiveness of TF-CBT. For example, clinical trials have shown significant reductions in PTSD symptoms, depression, and behavioral issues in both youth and adults who participate in this approach (Cohen, Mannarino, & Deblinger, 2017). At Agape, we use TF-CBT to help clients develop healthier thought patterns and coping strategies, while gently working through the emotional weight of past events.
2. Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is a specialized therapy developed specifically for trauma. Unlike traditional talk therapy, EMDR allows clients to process traumatic memories without having to verbalize every detail. During sessions, the client focuses on a traumatic memory while following bilateral stimulation, typically eye movements or tapping, which is believed to help the brain reprocess the memory in a way that reduces its emotional intensity.
EMDR has been endorsed by the World Health Organization (2013) and the U.S. Department of Veterans Affairs as a first-line treatment for post-traumatic stress disorder (PTSD). Numerous studies have found that EMDR can lead to rapid symptom relief, especially for individuals who have experienced violence, assault, or combat-related trauma.
At Agape, EMDR is one of the core services we offer for clients who are ready to work through trauma at a deeper neurological level, often after building some initial emotional safety and stabilization.
3. Dialectical Behavior Therapy (DBT)
DBT has become a widely used approach for people with complex trauma, especially those who struggle with emotional dysregulation, self-harming behaviors, or intense relationship conflicts. DBT blends cognitive behavioral strategies with mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation skills. These tools are especially helpful for trauma survivors who feel emotionally overwhelmed or stuck in patterns of avoidance and reactivity.
Research supports DBT as an effective treatment for individuals with histories of trauma. Studies have shown that DBT can significantly reduce suicidal behavior, PTSD symptoms, and emotion dysregulation in trauma-exposed populations (Harned et al., 2012). At Agape, we incorporate DBT strategies into individual and group therapy settings to help clients develop stability and resilience as they move toward recovery.
4. Narrative Therapy
Narrative therapy centers on the idea that we make sense of our lives through the stories we tell about ourselves. Trauma can deeply distort those stories, leading to beliefs like “I’m broken,” “I’m to blame,” or “I’ll never be safe.” Narrative therapy helps clients examine and re-author those narratives in a way that acknowledges the trauma but also highlights resilience, strength, and survival.
This approach encourages clients to externalize their problems (“the trauma is not who I am”) and reconnect with their values, identities, and hopes for the future. Narrative therapy has been used successfully with survivors of abuse, violence, systemic oppression, and intergenerational trauma (White & Epston, 1990; Denborough, 2014). At Agape, we use narrative approaches to empower clients to take back their voice and reshape their story with compassion and dignity.
5. Acceptance and Commitment Therapy (ACT)
ACT is a values-based approach that helps individuals relate differently to painful thoughts, memories, and emotions. Instead of trying to eliminate trauma-related distress, ACT focuses on helping clients accept what cannot be changed while committing to actions that support their values and long-term healing.
ACT uses mindfulness, cognitive defusion, and values clarification to build psychological flexibility, the ability to be present, stay grounded, and take purposeful steps even when pain shows up. Research shows that ACT can be effective for trauma survivors, particularly those dealing with chronic PTSD or co-occurring conditions like depression and substance use (Twohig & Levin, 2017).
At Agape, we use ACT with clients who are ready to move forward in their lives without being held hostage by their past experiences. It’s an empowering framework for living meaningfully, even in the presence of emotional pain.
Healing Isn’t Linear, But It’s Possible
There is no one “right” way to heal from trauma. Each person’s journey is different. Some people benefit from one modality, while others find strength in a combination of approaches. What matters most is having a safe, supportive environment and a provider who meets you with empathy and skill.
At Agape Health & Wellness, our trauma-informed clinicians are trained in multiple evidence-based therapies and will work with you to create a care plan that honors your story, your needs, and your goals. If you’re ready to begin or continue your healing journey, we’re here to walk with you every step of the way.
References
Cohen, J. A., Mannarino, A. P., & Deblinger, E. (2017). Trauma-Focused CBT for Children and Adolescents: Treatment Applications. Guilford Press.
Denborough, D. (2014). Retelling the Stories of Our Lives: Everyday Narrative Therapy to Draw Inspiration and Transform Experience. Norton.
Harned, M. S., Korslund, K. E., Foa, E. B., & Linehan, M. M. (2012). Treating PTSD in DBT: The Treatment of PTSD in Suicidal and Self-Injuring Women with BPD. Journal of Traumatic Stress, 25(4), 409–415.
Linehan, M. M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder. Guilford Press.
Twohig, M. P., & Levin, M. E. (2017). Acceptance and Commitment Therapy as a Treatment for Anxiety and Depression: A Review. Psychiatric Clinics of North America, 40(4), 751–770.
White, M., & Epston, D. (1990). Narrative Means to Therapeutic Ends. Norton.
World Health Organization (2013). Guidelines for the Management of Conditions Specifically Related to Stress. Retrieved from https://www.who.int
