Trauma, PTSD and C-PTSD

How therapy can help

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Trauma therapy isn't about "fixing" you. It's about helping your nervous system relearn safety, processing what happened so it stops controlling you, and reclaiming your life. Different approaches work for different people, so let's explore the most effective evidence-based methods:

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1. Stabilization & Safety (First Steps)

"Before we process trauma, we need to make sure you have tools to stay grounded."

• Psychoeducation: Understanding how trauma affects your brain/body reduces shame ("I'm not crazy, this is a normal reaction").

• Grounding Techniques: 5-4-3-2-1 method, paced breathing, or bilateral stimulation (tapping) to interrupt flashbacks.

• Window of Tolerance Work: Identifying your triggers and expanding your capacity to handle stress without dissociating or panicking.

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Most importantly everything should be done at the client's pace and research shows that you don't need to relive your trauma in order to process it.

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2. Processing the Trauma (Evidence-Based Approaches)

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1. STAIR (Skills Training in Affective and Interpersonal Regulation)

Best for: Clients who need emotional regulation and relational skills before processing trauma.

• Phase 1: Stabilization

  • Teaches emotion regulation (e.g., naming feelings, distress tolerance).

  • Focuses on rebuilding a sense of safety in the body.

• Phase 2: Trauma Processing

  • Uses narrative exposure or cognitive restructuring to address traumatic memories.

• Why it works: Many trauma survivors struggle with overwhelming emotions or chaotic relationships—STAIR helps them build a foundation first.

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2. IRRT (Imagery Rescripting and Reprocessing Therapy)

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Best for: Clients haunted by intrusive images, nightmares, or shame ("If only I’d done X…").

• How it works:

  1. Recall the trauma in detail (e.g., a memory where they felt powerless).

  2. Rescript the ending in their mind (e.g., imagining their adult self stepping in to protect their child self).

• Key insight: "Trauma takes away your agency—rescripting gives it back."

• Example: A survivor of childhood abuse might visualize confronting their abuser and leaving the scene safely.

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3. Rewind Technique (Visual-Kinaesthetic Dissociation)

Best for: Clients with PTSD who want to process trauma without reliving it.

• Step-by-Step:

  1. Relaxation: Client enters a calm state (deep breathing, grounding).

  2. "Fast-forward" visualization: Client imagines watching the trauma like a movie, from start to finish, in third person.

  3. "Rewind" mentally: They visualize the scene playing backward rapidly, disrupting the traumatic memory’s emotional charge.

• Why it’s powerful: It detaches the visceral fear response while keeping the factual memory.

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4. Flash Technique

Best for: Clients too fragile for direct trauma exposure (e.g., dissociative or highly triggered).

• How it works:

  1. Client thinks of the trauma very briefly (like a flash photo).

  2. Immediately shifts focus to a positive, engaging activity (e.g., counting backward, tapping knees).

  3. Repeats until the trauma memory loses intensity.

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5. Somatic Experiencing (SE)

Best for: Clients who feel "frozen" or disconnected from their bodies.

• Key tools:

  • Tracking bodily sensations (e.g., "Where do you feel the panic?").

  • Pendulation (alternating between trauma sensations and neutral/pleasant ones).

• Goal: Release trapped survival energy (shaking, tears) that didn’t complete during the trauma.

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​3. Reconnection & Post-Traumatic Growth

"Healing isn’t just about reducing symptoms – it’s about rebuilding a life that feels meaningful."

• Attachment Repair: If trauma affected relationships (e.g., trust issues), we’ll explore healthier patterns.

• Values Work: Identifying what matters to you beyond survival (e.g., "Who would I be without this trauma controlling me?").

• Mindfulness & Self-Compassion: Learning to be present without judgment and treat yourself with kindness.

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How to Know It’s Working

• Flashbacks/nightmares decrease

• You feel more in control of emotions

• Shame/self-blame lessens

• You can recall the trauma without being overwhelmed

• Relationships feel safer

• Your body feels more relaxed (less tension, better sleep)

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Important Notes:

• Pacing is key: Pushing too fast can retraumatize. We go at your speed.

• No "right" way: Some need to talk about the trauma; others heal more through the body or art.

• Therapist fit matters: Trauma therapy requires trust. It’s okay to try different therapists or approaches.​