If you’ve experienced something overwhelming, whether recently or long ago, and it’s still affecting your daily life, you’re not alone. More than 70% of people will go through at least one traumatic event in their lifetime.
Trauma can look different for everyone. It might be something big and obvious, like a car accident, assault, or natural disaster. Or it could be something quieter but still painful, like ongoing stress, emotional neglect, or growing up in a home where you didn’t feel safe.
No matter what trauma looks like for you, it can leave lasting effects. You might feel anxious all the time, on edge, disconnected, or stuck in patterns that don’t make sense. These reactions are completely normal. They’re not a sign that something is wrong with you; they’re signs that your nervous system is trying to protect you.
The good news is: healing is possible. You don’t have to carry this alone or try to “just get over it.” With the right kind of support, it’s possible to feel more grounded, more connected, and more in control again. We’re here to help you get there.
What Is Trauma?
According to the American Psychological Association, trauma is “any disturbing experience that results in significant fear, helplessness, dissociation, confusion, or other disruptive feelings intense enough to have a long-lasting negative effect on a person’s attitudes, behavior, and other aspects of functioning.”
In simpler terms, trauma is what happens when something overwhelms our ability to cope, whether it’s a sudden crisis or a buildup of stress over time. It’s less about the specific event and more about how it affects our body, emotions, and sense of safety.
There are different types of trauma:
- “Big-T” trauma refers to major events like violence, accidents, or natural disasters, situations that involve real or perceived threats to your life or safety.
- “Little-t” trauma includes more subtle but still distressing experiences, like emotional neglect, bullying, ongoing criticism, or a difficult breakup.
Both types can affect how we relate to others, how we see ourselves, and how safe we feel in our day-to-day life.
Trauma can show up in ways we might not immediately connect, like trouble sleeping, feeling on edge, difficulty concentrating, or feeling numb or disconnected. These are often our nervous system’s way of trying to keep us safe, even if the threat is long gone.
What Is PTSD?
PTSD, or Post-Traumatic Stress Disorder, is a condition that can develop after going through something deeply distressing or unsafe. Not everyone who experiences trauma develops PTSD, but when it does happen, symptoms can show up right away or months or even years later.
PTSD isn’t a sign of weakness. It’s a sign that your nervous system is still doing its best to protect you, even though the threat is no longer there.
5 Common Signs of PTSD
PTSD can look different for everyone, but there are some common signs that your nervous system may still be stuck in survival mode, responding to the past as if it’s still happening now.
If any of these feel familiar, know that you’re not alone, and healing is possible.
1. Intrusive Memories or Flashbacks
You may find yourself reliving parts of the experience unexpectedly through vivid memories, distressing dreams, or sudden emotional reactions. These moments can feel overwhelming, like you’re back in the moment, even if you’re safe now.
2. Avoidance of Triggers
Many people with PTSD go out of their way to avoid reminders of the trauma, places, people, conversations, or even thoughts. While this may feel protective, it can also lead to isolation or disconnection from things you once cared about.
3. Negative Changes in Thoughts or Mood
PTSD can affect the way you see yourself and the world. You might struggle with self-blame, persistent sadness, or a sense of hopelessness. It’s also common to feel emotionally numb or detached from others.
4. Hyperarousal or Feeling “On Edge”
You might notice that your body is always on alert, easily startled, quick to anger, or unable to relax. This state of constant tension is your nervous system’s way of staying ready for danger, even when none is present.
5. Changes in Sleep or Concentration
Sleep disruptions like insomnia or nightmares are common with PTSD. You may also have trouble focusing, feel mentally foggy, or find it hard to stay present in day-to-day activities.
Some people notice these symptoms within a few weeks of the trauma. For others, it builds gradually. PTSD is typically diagnosed when symptoms last longer than a month and begin to interfere with daily life, like work, relationships, or sleep.
The most important thing to know? The human body and mind are incredibly resilient, and these trauma responses can change. With the right support and trauma-informed care, healing is possible. Over time, you can begin to feel more like yourself again.
Your Healing Journey Is Unique.
Your Therapy Should Be Too
If you are based in Greater Washington Area, our trauma-informed therapists offer care that’s personalized to your needs and goals, not a one-size-fits-all plan. Wherever you are in your journey, we’re here to support you at your pace, in your way.
Trauma Therapy
Healing from trauma doesn’t look the same for everyone, and that’s okay. There’s no one “right” way to begin. What matters most is finding an approach that feels safe, supportive, and effective for you.
Whether you’re located in Washington, DC, Virginia, or Maryland, our trauma-informed therapists are here to meet you with care, expertise, and a deeply integrative approach to healing.
We combine evidence-based methods that honor the connection between mind and body, tailoring each experience to your unique needs. Whether you’re looking to process trauma without going into detail, reconnect with your body, or understand how past experiences still shape your day-to-day life, we’re here to support you with tools that truly fit.
Below, you’ll find some of the most powerful approaches we offer each designed to support long-term healing in a way that feels right for you.
EMDR and Brainspotting
Both EMDR (Eye Movement Desensitization and Reprocessing) and Brainspotting are powerful, brain-based therapies designed to help you process and heal from trauma, without needing to talk through every detail of what happened.
These therapies work by helping your brain reprocess distressing memories in a way that feels safer and less overwhelming. Many people find them to be more efficient than traditional talk therapy, especially when it comes to trauma that feels stuck or hard to explain.
- EMDR uses guided eye movements (or other forms of bilateral stimulation) to help the brain “unstick” painful memories and reduce emotional intensity.
- Brainspotting uses eye position and focused attention to access deep parts of the brain where trauma may be stored, often beyond conscious awareness.
These approaches can feel more manageable if you’ve been avoiding therapy because talking about the trauma feels too hard. You’re always in control of the pace, and sessions are designed to feel safe and contained.
Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)
TF-CBT is a structured, evidence-based approach designed to help children, teens, and adults heal from trauma by exploring the connection between thoughts, emotions, and behaviors.
It offers practical tools to manage overwhelming feelings while gently working through painful memories. With the support of a trained therapist, you’ll learn how to shift unhelpful patterns, build resilience, and regain a sense of emotional control.
TF-CBT can be especially helpful if you want a clear, step-by-step process that brings relief while also honoring your story.
Solution-Focused Therapy (SFT)
Solution-focused therapy is a future-oriented approach that centers on your strengths, not just your struggles. Instead of revisiting the details of the trauma, SFT helps you identify what’s working, set meaningful goals, and take small, empowering steps forward.
This therapy is supportive, efficient, and highly personalized. It can be especially helpful if you’re ready to move toward change and want a framework that focuses more on possibility than on pain.
SFT reminds you that you already hold many of the tools for healing; sometimes you just need help seeing them clearly.
Somatic Therapy
Somatic therapy is a body-centered approach that helps you heal from trauma by tuning into what your body is holding. Rather than focusing only on thoughts or emotions, this therapy starts with physical sensations like tension, numbness, or restlessness that may be linked to past experiences.
Through grounding techniques, breathwork, and mindful movement, somatic therapy helps release what’s been stored in the nervous system. Over time, it can restore a sense of safety, presence, and connection to your body.
This approach can be especially supportive if traditional talk therapy hasn’t felt like the right fit or if you’re ready to explore healing beyond words.
Psychodynamic Therapy
Psychodynamic therapy is a type of talk therapy that helps you explore how your early life experiences, especially difficult or traumatic ones, might still influence your thoughts, feelings, and relationships today.
In sessions, you’ll talk through patterns and feelings that developed over time, often without realizing it. These patterns might have once helped you cope, but may now keep you stuck.
A big part of this therapy is the safe, trusting relationship you build with your therapist. Feeling understood can help you learn to feel safe with yourself and others.
Though it involves more talking than some other trauma therapies, psychodynamic therapy can lead to deep understanding and lasting healing, especially when done with a trauma-informed therapist who understands how to support you gently and safely.
Trauma-Informed Yoga
After trauma, it’s common to feel disconnected from your body, or like your body isn’t a safe place to be. Trauma-informed yoga offers a gentle way to begin rebuilding that connection, without pressure or force.
This isn’t a typical yoga class. It’s not about flexibility, fitness, or performance. It’s about choice, safety, and learning to listen to your body again at your own pace.
In a trauma-informed yoga session, you’ll be invited (never told) to explore simple movements, breathing practices, and grounding techniques that help calm the nervous system and build a sense of presence. You decide what feels right in your body, and you’re always in control.
Many people find this practice empowering, especially if traditional therapy feels too focused on talking. Over time, trauma-informed yoga can help you feel more settled, more present, and more at home in your own skin.
Expressive Arts Therapy
Sometimes words aren’t enough, or they feel too hard to find. Expressive arts therapy offers a creative way to explore your feelings and experiences without needing to talk everything through.
This approach uses art, music, writing, movement, or other creative activities to help you express emotions that might be difficult to put into words. It can be especially helpful for children and teens, but adults often find it freeing and healing too.
By engaging your creativity, you tap into different parts of your brain and nervous system, which can help release tension and make sense of your story in a new way.
Whether it’s drawing, journaling, sandtray, or music, expressive arts therapy provides a safe, gentle space to explore and heal at your own pace.
Ready to Begin Your Healing Journey?
Book an Intentional Matching Interview and connect with a trauma-informed therapist who’s the right fit for you.
Blogs
Our clinicians have written a number of blogs on trauma and healing. Here are some of our most recent posts.
