Through Trauma-Informed and Focused Therapy: Moving Forward, Not Backward
Let’s be real—the word "trauma" alone can feel overwhelming. When you hear the t-word, it might bring up anxiety, or maybe you’d rather not even go there because you don’t know what’s behind the door if you open it. That’s completely understandable. Navigating trauma can be complicated, and healing from it is delicate. That’s why it’s so important to have a therapist who truly gets it—someone who understands how to approach it with care, so you don’t feel like you’re being thrown into the deep end.
How Trauma Manifests in Your Life
Trauma isn’t just about what happened to you—it’s about how it’s impacting you now. It can come from a single event, like an accident or a painful breakup, or from ongoing experiences, like childhood neglect or unhealthy relationships. And the effects? They can show up in ways you might not even connect to trauma, like:
Feeling on edge, anxious, or constantly overwhelmed
Avoiding certain situations, people, or even emotions
Struggling with relationships or feeling disconnected from others
Having nightmares, flashbacks, or distressing memories
Unexplained physical symptoms, like headaches or exhaustion
If any of this sounds familiar, you don’t have to figure it out alone. Trauma-informed and trauma-focused therapy exist to help you move forward at a pace that feels right for you.
Trauma-Informed vs. Trauma-Focused Therapy
There are different ways to approach trauma in therapy, but they generally fall into two categories: trauma-informed therapy and trauma-focused therapy.
Trauma-informed therapy is all about making sure therapy feels safe and supportive, even if you never talk about your trauma directly.
Trauma-focused therapy, on the other hand, is for when you’re ready to actively process and work through those experiences.
Trauma-Informed Therapy
Trauma-informed therapy isn’t a specific technique—it’s a way of doing therapy that keeps your experience in mind. A trauma-informed therapist understands that trauma affects how people think, feel, and relate to the world. The goal is to create a space where you feel in control and not pressured to open up before you're ready.
Benefits of Trauma-Informed Therapy
Creates a safe and supportive space where you don’t feel rushed
Helps you build trust with your therapist before diving into deep work
Focuses on coping skills, emotional regulation, and stability
Respects your pace and choices in therapy
5 Principles of Trauma-Informed Practice
Trauma can deeply impact a person’s sense of safety, trust, and control, which is why trauma-informed care is built on five key principles—ensuring that therapy is a space where healing happens with you, not to you, fostering resilience, empowerment, and true recovery.
Safety – Healing starts with feeling safe. In trauma-informed therapy, safety isn’t just about the physical space—it’s about creating an emotionally secure environment where you don’t have to be on guard. This means clear boundaries, a nonjudgmental atmosphere, and a therapist who respects your pace.
Trustworthiness – Consistency and honesty build trust. A trauma-informed therapist is transparent about the process, follows through on commitments, and communicates clearly. You should always know what to expect in sessions, with no surprises or hidden agendas.
Choice – You are in control of your healing. Trauma can make people feel powerless, so therapy should never feel like something being done to you. You get to decide what topics to explore, when to pause, and how deep to go. Your autonomy is always honored.
Collaboration – Therapy is a partnership, not a hierarchy. Instead of the therapist being the "expert" who dictates your healing, they walk alongside you, valuing your insights and lived experiences. Together, you co-create goals and strategies that align with your needs.
Empowerment – The ultimate goal of trauma-informed care is to help you recognize your own strength. Rather than focusing only on past wounds, therapy should highlight your resilience and capacity to heal. You are not just surviving—you are reclaiming your life.
The 4 C’s of Trauma-Informed Care
When working with individuals who have experienced trauma, it’s essential to create a therapeutic environment that prioritizes safety, empowerment, and healing. The Four C’s of Trauma-Informed Care—Calm, Contain, Care, and Cope—serve as guiding principles for fostering a supportive and effective healing space.They are:
Calm: Creating a Safe and Soothing Space. Trauma can leave people feeling constantly on edge. A calm, predictable environment—where a therapist regulates their emotions, uses a steady tone, and fosters a peaceful atmosphere—helps create a sense of safety for healing.
Contain: Providing Stability and Boundaries. Strong emotions can be overwhelming. Clear boundaries, structure, and emotional regulation tools create a secure space where feelings can be processed without becoming unmanageable.
Care: Building Trust and Connection. Healing happens through relationships. When a therapist shows up with warmth, consistency, and empathy, it fosters a sense of being seen, heard, and supported—reducing feelings of isolation and shame.
Cope: Equipping You with Tools for Healing. Healing isn’t just about processing the past—it’s about gaining coping skills for today. Techniques like grounding, mindfulness, and emotional regulation help build resilience and restore a sense of control.
Example of Trauma-Informed Therapy in Session
A trauma-informed therapist might notice when you start feeling overwhelmed and help you slow down instead of pushing you to keep talking. They might offer grounding exercises, allow you to take breaks, and let you decide how much or how little you want to share. The key is making sure you feel in control.
Trauma-Focused Therapy
What Is Trauma-Focused Therapy?
Trauma-focused therapy is a more direct approach to processing traumatic experiences. It’s for when you’re ready to work through past events in a structured way, with the support of a trained therapist.
Benefits of Trauma-Focused Therapy
Helps process and integrate traumatic experiences in a safe way
Reduces distressing symptoms like anxiety, flashbacks, and emotional numbness
Builds resilience and helps develop healthier coping mechanisms
Can improve relationships and emotional well-being
Difference Between Trauma-Focused Therapy and CBT
CBT (Cognitive Behavioral Therapy) helps with negative thought patterns in general, while trauma-focused therapy specifically addresses the way trauma impacts your emotions, beliefs, and behaviors.
Trauma-Informed and Focused Therapy for Individuals and Couples
For Individuals
Understanding how your trauma affects you today. For example, a person who experienced childhood neglect may struggle with feelings of abandonment in relationships or feel disconnected from their own emotions, impacting their ability to trust others.
Developing ways to regulate emotions and feel more grounded. An individual who often feels anxious may learn grounding techniques, such as deep breathing or mindfulness exercises, to manage overwhelming emotions during stressful situations.
Processing trauma in a safe, structured way (if and when you’re ready). A client who experienced a traumatic event may begin to process memories of the trauma in small, manageable steps with support, only when they feel emotionally safe enough to do so.
Rebuilding a sense of trust and connection with yourself. After experiencing betrayal or trauma, someone may work on self-compassion, gradually rebuilding trust in their own decisions, and feeling empowered to act in their own best interest.
For Couples
Understanding how past trauma shows up in the relationship. One partner’s history of emotional abuse may result in them reacting with defensiveness or withdrawing when they perceive criticism, even if no harm is intended by the other partner.
Creating a safe space to communicate and build trust. A couple can create rituals of communication, such as weekly check-ins, where each partner can openly express concerns, needs, and desires without fear of judgment.
Strengthening emotional connection and support. Through couples therapy, partners might practice validating each other’s feelings, offering emotional support during stressful times, and learning how to stay present during challenging conversations.
Learning how to navigate triggers and difficult moments together. Partners may develop a plan to pause during heated arguments, allowing time for self-soothing before returning to the conversation, so that triggers don’t escalate into conflict.
When Is the Right Time to Start Trauma-Informed and Focused Therapy?
You may be ready for trauma-informed therapy if:
You’re feeling emotionally dysregulated but not ready to talk about trauma
You want to build coping skills before diving deeper
You want therapy to feel safe and non-triggering
You may be ready for trauma-focused therapy if:
You have a strong support system and feel emotionally stable enough to process trauma
You’re willing to engage in structured trauma work with a trained therapist
You’re feeling stuck in your healing journey and want to move forward
It might not be the right time for trauma-focused therapy if:
You’re in crisis or dealing with major life stressors that make trauma work overwhelming
You don’t feel safe or supported outside of therapy
You don’t yet have the coping skills to manage distressing emotions
Conclusion: One Step at a Time
Trauma can feel like a heavy weight to carry, but healing doesn’t have to be something you do alone. Whether you want a therapist who simply understands trauma’s impact or you’re ready to process it head-on, there’s a way forward that honors your pace. Trauma-informed and trauma-focused therapy aren’t about forcing you to relive the past—they’re about helping you reclaim your sense of self, safety, and connection, one step at a time.
