Therapy That Doesn’t Suck: Real Tools for Healing from Trauma

Alright, buckle up buttercup. We’re diving into the wild world of healing from trauma. Yeah, that heavy stuff that messes with your head and heart. But don’t worry, this isn’t your typical boring therapy lecture. I’m here to break down the best, most effective trauma therapies out there with a sprinkle of sass and a dash of real talk. Ready? Let’s roll.

Healing Trauma: Therapies That Actually Work

First things first - therapy isn’t one-size-fits-all. What works for your neighbour’s cousin’s dog walker might not work for you. But here’s the good news: there are some rockstar therapies that have been proven to help people heal faster and better. Let’s check out the heavy hitters.

1. Eye Movement Desensitization and Reprocessing (EMDR) and Brainspotting

Sounds fancy, right? EMDR and Brainspotting are like the brain’s version of spring cleaning. These "midbrain therapies" help you process traumatic memories by guiding your eyes to specific positions while you recall the event or feel how the event makes you feel in your body and feelings. Weird? Maybe. Effective? Heck yes.

Why it rocks:

• Helps reduce the emotional charge of traumatic memories, naturally, using your brain's inborn trauma release mechanisms present in your optic pathways.

• Works faster than traditional talk therapy for many.

• No need to relive the trauma in full detail (phew) -- [note from Dr. Kris - sometimes to get all the bad juju out, going through it step by step is most effective, so no promises.]

  
  

Imagine your brain is a messy closet. EMDR and Brainspotting are the Marie Kondo of therapy, helping you organize and put away those painful memories so they don’t take up all the space and keep busting out all over the place.

Learn more about Brainspotting Therapy in Kingston — our clinic’s favourite “deep brain” approach for trauma that talk therapy alone can’t reach.

EMDR therapy uses our eyes to access regulatory structures in the brain to result in therapy that gets faster results than talk therapy, alone.

2. Cognitive Behavioral Therapy (CBT) & Cognitive Processing Therapy

CBT is the classic. It’s like the Swiss Army knife of mental health. This therapy helps you spot and change the negative thought patterns that trauma loves to feed on. Cognitive Processing Therapy (CPT) is the application of these tried-and-true and researched-to-heck methods with a very specific focus on the types of cognitions that are impacted negatively by trauma.

Why these are a winner:

• They teach practical skills to manage anxiety and depression.

• They help you challenge and reframe harmful beliefs.

• Can be done individually or in groups.

  
  

Think of CBT as your brain’s personal trainer, whipping those thoughts into shape so they stop sabotaging your day. CPT is the specialist in recuperating injured shoulders who knows exactly what exercises to do in what order to get your shoulder back in Cirque-Du-Soleil shape again.

Curious how this looks in real life? Check out our Talk Therapy Services — where CBT and other evidence-based tools meet real talk and results.

3. Somatic Experiencing

Here’s where things get a bit funky but in a good way. Somatic Experiencing focuses on the body’s sensations rather than just the mind. Trauma often gets stuck in your body like a bad song stuck on repeat.

Why it’s cool:

• Releases physical tension caused by trauma.

• Helps you reconnect with your body.

• Uses gentle movements and awareness, no heavy talking required.

  
  

Picture your body as a balloon that’s been squeezed too tight. Somatic Experiencing helps you slowly let the air out without popping.

Many of our therapists use somatic and body-based approaches. You can explore them on our Trauma & PTSD Therapy page.

A somatic Experiencing therapy space

4. Narrative Therapy

Got a story to tell? Narrative therapy helps you rewrite the script of your life. Instead of being the victim, you become the author of your own epic saga.

Why it’s empowering:

• Separates you from your problems.

• Helps you find meaning and strength in your experiences.

• Encourages creativity and self-expression.

  
  

It’s like turning your trauma into a plot twist that makes your story way more interesting.

If you’re drawn to meaning-making and self-discovery, our Online Therapy Services make it easy to work on your story from home.

5. Mindfulness-Based Stress Reduction (MBSR)

Mindfulness isn’t just for hippies and yoga lovers. MBSR teaches you to be present and chill, even when your brain wants to freak out.

Why it’s handy:

• Reduces stress and anxiety.

• Improves emotional regulation.

• Can be practiced anywhere, anytime.

  
  

Think of it as your mental chill pill that you can carry in your pocket.

Mindfulness is a core part of many healing approaches at Limestone. Learn how it fits into our Anxiety Therapy and Depression Therapy. Mindful presence is also at the root of Brainspotting Therapy - but this is different from a traditional mindfulness practice.

Mindfulness meditation space (if you have no kids, pets, dust, or furniture).

What is the definition of trauma?

Okay, let’s get down to basics. What exactly is trauma? It’s not just about big, dramatic events like car crashes or natural disasters. Trauma is any experience that overwhelms your ability to cope. It can be a one-time event or ongoing stuff like emotional neglect or bullying.

Here’s the deal:

• Trauma messes with your brain’s wiring (but it does not have to be a permanent frazzle).

• It can cause flashbacks, anxiety, and mood swings.

• It often hides behind everyday struggles like insomnia or irritability, and yes, even behind garden-variety depression and even burnout.

  
  

Understanding trauma is the first step to kicking its butt. It’s like knowing your enemy before you go to battle. Wanna read more about trauma? No problem - here you go.

How to Choose the Right Therapy for You

So many options, so little time. How do you pick the therapy that won’t make you want to run for the hills?

Here’s a quick cheat sheet:

• If you hate talking about feelings but want results fast: Try Brainspotting, EMDR or Somatic Experiencing.

• If you love logic and problem-solving: CBT/CPT is your jam.

• If you want to tell your story and find meaning: Narrative therapy rocks.

• If you want to calm your mind and body: Mindfulness is your best friend.

  
  

Pro tip: Don’t be shy about mixing and matching. Oftentimes a combo of therapies is the secret sauce.

If you’re still not sure which approach fits, try our free Therapist Match Quiz to find your therapy style soulmate.

Taking the First Step: What to Expect in Therapy

Walking into therapy can feel like stepping into the unknown. Spoiler alert: it’s not as scary as you think.

Here’s what usually happens:

• You’ll chat about what brought you in.

• The therapist will ask questions to understand your story.

• Together, you’ll set goals and pick the best therapy approach.

• You work at it at a pace that is tolerable for you. We like to call this "working within the window of tolerance."

• Sessions might feel intense but also like a safe space to unload. You can expect to feel anything after these sessions from liberated to tired to I-just-ran-a-marathon-exhausted. Responses vary from person to person and session to session, but generally things get easier the more you unpack and process. If you resist it, it will be a slog the whole route.

  
  

Remember, therapy is a two-way street. You’re the boss of your healing journey. And, our therapists have the street-cred to help you level up, Boss. A collaborative journey is recommended.

Prefer a quick start? Our Walk-In Therapy appointments make it easy to test-drive therapy without a long wait. Please note - most of our therapists will require more than just one therapy session to understand and map out a trauma experience sufficient to help you heal from it. We're good but we're not magicians! Plan for several therapy sessions if you need to recover from trauma.

Keep the Momentum Going: Tips for Healing Outside Therapy

Therapy is awesome, but healing doesn’t stop when you leave the office. Here’s how to keep the good vibes rolling:

• Journal your thoughts and feelings. It’s like talking to yourself but less weird. It may also be helpful to keep your journal or a pad of paper nearby to jot down any therapy-relevant material that occurs to you between visits, to help you get the most out of the next session without forgetting your a-ha moments. [note from Dr. Kris - you'd be surprised how much of this you may forget when it is time to update your therapist. Please, write it down!]

• Practice mindfulness daily. Even 5 minutes counts. You can engage in mindfulness from a moving body (think yoga, stretching, walking, running your fingers through sand) and when staying still. Different people prefer different approaches.

• Get moving. Exercise releases feel-good chemicals. It also provides a buffer against stress that may occur during the day after you exercise. Consider exercise before your therapy session, if doctor-approved and if time permits. [You can thank me later for that tip!]

• Connect with supportive people. Isolation is not your friend. We heal in relationships. Get your tribe on board if you can.

• Set small, achievable goals. Celebrate every win, no matter how tiny. Trauma processing goes in variable steps. Moving from a 10/10 discomfort to 9/10 discomfort is a massive win. If you do that every session, you'll be done in short order - try to be patient with yourself and give yourself credit for doing the hard work now so you can be more of the "you" that you wanna be, later.

  
  

Healing is a marathon, not a sprint. Pace yourself and keep your eyes on the prize.

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There you have it - a no-nonsense, practical guide to effective trauma therapies. If you’re ready to take control and start feeling better, remember that help is just a click away. Healing is possible, and you don’t have to do it alone.

Ready to kickstart your journey? Check out the therapy professionals at Limestone Clinic for top-notch support in Kingston and Eastern Ontario. Your future self will thank you.

💪 You’ve got this — and we’ve got your back.

Healing from trauma takes courage, but you don’t have to do it solo.

Book your free Discovery Call today and get set up to meet a therapist who actually gets it. We got you, boo.