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Unwinding the Past: 5 Evidence-Based Paths to Healing from Trauma

By Frank Thewes
Trauma / PTSD
Posted: January 9, 2024

Trauma. The word alone evokes a range of emotions – fear, sadness, anger, isolation. It’s a shadow that can linger, its tendrils woven into our thoughts, relationships, and very sense of self. But while trauma’s wounds are deep, the healing is possible. And unlike navigating in the dark alone, you have a map – a map drawn from years of research and countless journeys to recovery.

In this post, we delve into five evidence-based pillars of trauma treatment, illuminating pathways paved by science and supported by the stories of countless triumphant survivors. So take a deep breath, let go of any tension in your body, and join us on this exploration of healing:

1. Trauma-Focused Psychotherapy:

Imagine holding a fractured mirror, piecing together your reflection. Trauma-focused therapy does just that. Led by trained professionals, it allows you to safely explore the traumatic event, understand its impact, and dismantle its power over you.

The Science: Extensive research shows trauma-focused therapies like Cognitive Processing Therapy (CPT) and Prolonged Exposure (PE) significantly reduce PTSD symptoms. These therapies help you process and reframe traumatic memories, challenge negative beliefs, and develop coping skills.

In Practice: Imagine revisiting the traumatic event, not with raw fear, but with a compassionate therapist beside you. You might tell your story, write it down, or even recreate it in a safe space. As you gain control over the narrative, the trauma loses its hold, transforming from a monster in the dark to a fading memory.

2. Eye Movement Desensitization and Reprocessing (EMDR):

Ever watched a flickering light soothe a racing heartbeat? EMDR works in a similar way, using rhythmic eye movements to reprocess traumatic memories.

The Science: Research finds EMDR effective in reducing PTSD symptoms, anxiety, and depression. It’s believed that eye movements help activate the brain’s natural processing system, facilitating the integration of traumatic memories into a more coherent narrative.

In Practice: Imagine sitting comfortably, focusing on the rhythm of a therapist’s finger movements or calming sounds. As your eyes follow, previously overwhelming memories resurface, but this time, they’re processed and reshaped. The sting softens, the edges blur, and the memory loses its power.

3. Somatic Experiencing (SE):

Trauma isn’t just mental; it’s stored in the body too. SE recognizes this, guiding you to tune into your bodily sensations and release the trapped energy of trauma.

The Science: Studies show SE effective in reducing PTSD symptoms and improving emotional regulation. It promotes awareness of bodily sensations associated with trauma, allowing for their gradual release and integration into a calmer nervous system.

In Practice: Imagine noticing a tightness in your chest when reflecting on a trauma. SE helps you gently explore this sensation, understanding its source and allowing it to release naturally. Through this embodied awareness, you reclaim control over your physical and emotional responses.

4. Mindfulness and Meditation:

Like a soothing balm, mindfulness helps you step back from the swirling storm of thoughts and emotions triggered by trauma.

The Science: Research shows mindfulness meditation reduces stress, anxiety, and depression while promoting emotional awareness and self-compassion. By learning to observe your thoughts and feelings without judgment, you gain space from their power.

In Practice: Imagine sitting quietly, focusing on your breath, noticing thoughts and feelings without clinging to them. As you practice, you develop a safe inner space, a refuge from the storm of trauma. This newfound awareness empowers you to choose how you respond to triggers, rather than being swept away by them.

5. Building a Healing Community:

No hero faces the darkness alone. Connecting with other survivors is a powerful tool for healing and resilience.

The Science: Studies show social support networks significantly improve mental health outcomes for trauma survivors. Sharing stories, validating experiences, and offering mutual encouragement provide invaluable strength and hope.

In Practice: Imagine joining a support group, connecting with online communities, or reaching out to trusted friends and family. Sharing your journey with others who understand creates a web of safety and understanding, reminding you that you’re not alone.

Remember: This journey is yours, and your pace is perfect. Don’t hesitate to seek professional help, explore complementary therapies like yoga or art therapy, and prioritize self-care. Healing is a marathon, not a sprint, and every step, every tear, every breakthrough is a testament to your strength and resilience.

Research and Resources:

1. Trauma-Focused Psychotherapy:

2. Eye Movement Desensitization and Reprocessing (EMDR):

3. Somatic Experiencing (SE):

4. Mindfulness and Meditation:

5. Building a Healing Community:

Additional Resources:


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frank@pathforwardtherapy.com