How to Talk About Trauma in Therapy: 7 Tips to Help You

Takeaway: Talking about painful past experiences can be difficult. However, it’s also an essential part of some types of trauma therapy. In this blog post, we share our expert tips for how to talk about trauma in therapy to help you feel as comfortable as possible. 

Have you ever hesitated to bring something up in therapy because it felt too painful, overwhelming or like the suffering is just too much? Sharing past traumas can be incredibly difficult, and it's normal to feel apprehensive.

Trauma therapy, especially modalities like EMDR, often involve revisiting these traumatic experiences. But how do you even begin to talk about something so personal and upsetting?

The good news: you're not alone. Many people struggle with discussing trauma in therapy. This post will equip you with essential tips to navigate this process – in hope to help you feel as comfortable and supported as possible. We'll explore strategies for opening up, managing symptoms, and working with your clinician to address and heal from a past trauma experience.

Understanding trauma

Before diving into how to talk about trauma in therapy, let's take a step back and understand what trauma truly is. Trauma isn't limited to just war veterans or horrific accidents.

While those experiences can certainly be traumatic, the reality is that trauma can stem from a wide range of events or painful experiences.

A traumatic experience can be a single, life-altering event like a car accident, a physical assault, or a natural disaster. It can also be something that you needed yet didn't get (emotional support, nurturing, protection), or the result of chronic situations like emotional abuse, neglect, or witnessing violence.

The key factor is that these events left you feeling unsafe, out of control, or deeply distressed, and the absence of the support or resources needed to cope. These experiences can have a profound impact on a person's mental health and emotional well-being, sometimes manifesting in a condition known as Post-Traumatic Stress Disorder (PTSD).

Many people are impacted by past trauma, yet may not develop PTSD or meet the diagnostic criteria for post traumatic stress disorder. This can still be debilitating despite the diagnosis or not.

A history of trauma can increase the chances a person will develop depression, anxiety, addiction, and other mental health and physical health issues.

It's important to be aware of some common symptoms that might indicate you've experienced trauma. Here are some of the most frequent signs:

• Intrusive thoughts, memories, or nightmares: These can be vivid and upsetting, making you feel like you're reliving the traumatic event.

• Avoidance: You might find yourself avoiding people, places, or situations that remind you of the trauma.

• Negative thoughts or feelings: You might experience constant negativity, hopelessness, or even shame about the event. This can include uncomfortable emotions and physical sensations.

• Hypervigilance and increased arousal: You might feel constantly on edge, easily startled, or have trouble sleeping.

• Emotional numbness: In some cases, trauma can lead to a detachment from your feelings, feeling emotionally numb or disconnected.

• Relationship distress or unhealthy relationships: Many people find themselves having struggles in relationships, feelings related to detachment or isolation, or suffering in unhealthy patterns throughout relationships.

Many people who have experienced trauma will feel like things are their fault (false responsibility), feel unsafe, have strong feelings that they don't matter or aren't important, and may recognize that what helped them survive their trauma or cope with it, may no longer be serving them.

If you recognize any of these symptoms in yourself, it's important to seek professional help. A trauma-informed clinician can create a safe container to explore trauma symptoms, address and reprocess trauma, and develop healthy coping mechanisms.

Preparing for talking about trauma in therapy

Understanding the nature of trauma and trauma symptoms is a crucial first step, but now comes the equally important task of talking about it in a therapy session. This can feel daunting, but remember, a clinician who specializes in trauma and has adequate experience in treating trauma can guide and support you through this process. Here are some tips to help you prepare for discussing your trauma in therapy:

Find a Therapist You Trust

The foundation and most significant indicator of successful trauma treatment hinges on strong therapeutic rapport. Your clinician should be someone you feel comfortable and safe with, someone who actively listens without judgment. Don't hesitate to ask questions during your initial consultation to ensure they specialize in trauma treatment and modalities like EMDR.

Start Slow and Set the Pace

You don't have to dive headfirst into the deepest aspects of your traumatic events right away. Be honest with your therapist about your apprehension and take things at your own pace. There's no right or wrong order to discuss your experiences. Your clinician will work with you to gradually uncover and explore what feels manageable.

Identify Reminders

Before your session, consider what might trigger emotional responses when discussing your trauma. This could be specific memories, places, or even sounds. Identifying these triggers can help you and your therapist develop strategies for managing them during sessions. For example, you might mention a trigger beforehand or develop a grounding technique to use when overwhelmed.

Explore Coping Mechanisms

Many people develop unhealthy coping mechanisms to deal with trauma, such as substance abuse or self-harm. Discussing these coping mechanisms with your clinician can help you understand why you use them and develop healthier alternatives.

Prepare For Emotional Responses

Talking about trauma can evoke strong emotions like sadness, anger, or fear. This is completely normal. Your therapist will create a safe space for you to express these feelings and develop healthy ways to manage them. Let them know if you need breaks during sessions or if certain topics feel overwhelming.

Journaling + Other Coping Strategies

Journaling can be a powerful tool for processing trauma outside of therapy sessions. Writing down your thoughts and feelings can help you gain clarity on your experiences and identify areas you want to discuss with your therapist. You can also create voice notes, draw, paint, exercise, breathwork, and all sorts of coping skill routines to help support you while beginning to heal from your painful experiences.

Remember, your clinician is there to guide and support you on this journey of healing. By taking these steps to prepare, you'll be better equipped to approach discussions of trauma work with a sense of empowerment and control.

How to address trauma in therapy: 7 tips

Having acknowledged the nature of trauma and prepared yourself mentally, we can now delve into the heart of the matter: effectively addressing trauma in therapy. Talking about these experiences can be incredibly challenging, but with the right strategies and a supportive trauma therapist, it can be a start of a powerful journey from suffering to healing. Here are 7 key tips to guide you:

1. Begin with Building a Safe and Trusting Therapeutic Relationship

The foundation of successful trauma treatment rests on a strong bond with your therapist. Seek a therapist specializing in trauma and modalities like EMDR who fosters a safe and supportive environment. It might be beneficial to find a therapist who specializes in your specific trauma (ie. childhood trauma, religious trauma, racial trauma, developmental trauma, sexual abuse, etc.)

During consultations, ask questions to gauge their experience and approach. A trauma therapist will create a space where you feel comfortable expressing yourself freely, without judgment or pressure. Trust is paramount, so don't hesitate to shop around until you find a therapist you genuinely connect with.

2. Set the Pace and Take Control of the Narrative

You are in complete control of the pace and direction of your therapy session. There's no predetermined order – you decide what feels manageable to discuss. Let your therapist know if you feel overwhelmed or need breaks during sessions. This is your time, and your therapist will work collaboratively with you to gradually explore your past experiences.

3. Identify Triggers and Develop Coping Mechanisms

Before therapy sessions, consider situations, places, or memories that might trigger emotional responses and disturbance. Identifying these triggers empowers you and your therapist to develop strategies for managing them. For instance, you could develop a grounding technique like deep breathing exercises to use when overwhelmed.

Additionally, explore any unhealthy coping mechanisms you might have developed, such as substance abuse, addiction, gambling, or self-harm. Discussing these with your therapist can pave the way for establishing healthier alternatives.

4. Embrace the Journey of Trauma Processing

Therapy can be an emotional rollercoaster, and that's perfectly okay. Talking about traumatic experience can evoke a range of feelings like sadness, anger, fear, or even shame. Your therapist will create a safe space for you to express these feelings freely.

Let them know if you need pauses during sessions or if specific topics feel overwhelming. Remember, processing these emotions is a crucial step towards healing and your mental health and wellbeing.

5. Utilize Tools Like Journaling to Supplement Therapy

Journaling can be a powerful tool for processing trauma outside of therapy sessions. Writing down your thoughts and feelings can help you gain clarity on your experiences and identify areas you want to discuss with your therapist.

Journaling allows you to explore symptoms at your own pace and revisit specific aspects of your trauma when you feel ready. Consider using a note-taking app on your phone or keeping a dedicated journal.

6. Explore Different Trauma-Focused Therapeutic Techniques

Recent research has supported that to heal from trauma history, it is critical for folks revisit traumatic memories with evidence-based trauma treatment protocols. Trauma therapy encompasses various therapeutic approaches.

A therapist will work with a person to determine the most suitable techniques for his or her unique goals and needs. Some common approaches include:

• Cognitive Processing Therapy (CPT): This therapy focuses on identifying and challenging negative thought patterns stemming from the trauma. By restructuring these patterns, you can develop a more empowering perspective on your experiences.

• Exposure Therapy: This approach involves gradually confronting traumatic memories or situations in a safe, controlled environment. Through repeated prolonged exposure, you can learn to manage anxiety and fear associated with the trauma.

• Eye Movement Desensitization and Reprocessing (EMDR): EMDR is a unique approach that uses bilateral stimulation (eye movements, tapping) while you focus on past traumatic events. This can help to process and desensitize the emotional charge associated with the trauma.

This list is not exhaustive. There are many other forms of therapy available, and your trauma therapist will guide you towards the most suitable options for your individual needs.

7. Focus on Self-Compassion & Moving Forward

Healing from trauma is a journey, not a destination. There will be setbacks and challenges along the way. Be kind to yourself throughout this journey. Practice self-compassion and acknowledge the strength and resilience you already possess for having come this far. You have a 100% success rate of making it through your days thus far.

Therapy empowers you to develop healthy coping mechanisms, manage negative thought patterns and feelings, and regain a sense of control over your life. Remember, you are not alone in this process. Your therapist will be your guide and support system as you move forward on your path to healing and well-being.

Caring for yourself after addressing trauma in therapy

Bravely discussing your trauma symptoms in therapy is a significant step towards healing. However, it's also natural to experience a range of emotions after these sessions. You might feel drained, emotional, or even physically sore. Taking steps to care for yourself after addressing trauma in therapy is crucial for your overall well-being. Here are some helpful tips to guide you:

1. Acknowledge and Validate Your Emotions

Following therapy sessions, it's common to experience a range of feelings, including sadness, anger, fear, or even relief. Don't suppress these emotions – acknowledge and validate them. Talking to a trusted friend or family member, journaling, or practicing mindfulness exercises can be helpful ways to process these emotions in a healthy way.

2. Prioritize Self-Care and Relaxation Techniques

Trauma therapy can be emotionally demanding. Make self-care a priority after sessions. Engage in activities that bring you comfort and relaxation, such as taking a warm bath, reading a book, spending time in nature, or listening to calming music. Consider incorporating relaxation techniques to calm your nervous system like deep breathing exercises, progressive muscle relaxation, or meditation into your daily routine. These practices can help manage stress and anxiety associated with trauma.

3. Maintain a Healthy Sleep Schedule

Getting enough sleep is crucial for both physical and mental health. Trauma can disrupt sleep patterns, so focus on establishing healthy sleep hygiene. Create a relaxing bedtime routine, avoid screens before bed, and ensure your sleep environment is cool, dark, and quiet. If you continue to experience sleep disturbances, talk to your therapist or doctor for further guidance.

4. Nourish Your Body with Healthy Foods

What you eat can significantly impact your mood and energy levels. Following a balanced diet rich in fruits, vegetables, whole grains, and lean protein can provide your body with the nutrients it needs to heal. Stay hydrated by drinking plenty of water throughout the day. Avoid processed foods, excessive sugar, caffeine, and alcohol, which can worsen anxiety and disrupt sleep.

5. Connect with Supportive Loved Ones

Social connection is vital for emotional well-being. Lean on your support network of friends and family members after trauma therapy sessions. Talking to loved ones who understand and care about you can provide a sense of comfort and validation. Consider joining a support group for trauma survivors – connecting with others who share similar experiences can be incredibly empowering.

6. Engage in Activities You Enjoy

Trauma can take a toll on your enjoyment of life. Make a conscious effort to schedule activities you used to find pleasurable, even if you don't feel like it initially. Spending time in nature, listening to music, dancing, or pursuing hobbies can help boost your mood and promote relaxation. Reintroduce activities that bring you joy, one step at a time.

7. Practice Self-Compassion and Celebrate Your Progress

Healing from trauma is a marathon, not a sprint. There will be good days and bad days. Be kind to yourself throughout this journey. Acknowledge the progress you've made, no matter how small it may seem. Celebrate your victories and remember that you are strong and resilient for having come this far.

Remember, your clinician is a valuable resource throughout your healing journey. Don't hesitate to reach out to them if you experience any challenges after trauma therapy sessions or need additional support during trauma recovery.

Our trauma therapists in Florida are here for you.

The journey of healing from trauma is a deeply personal one. At Restorative Integrations, we understand the immense courage it takes to confront past experiences in life and the challenges that can arise when discussing them.

Our team of EMDR certified therapists specializing in trauma is here to guide and support you through this process with connection and expertise.

We specialize in trauma treatment, creating a treatment plan tailoring our approach to your unique needs and goals. This includes forming a strong therapeutic relationship built on trust and understanding.

By getting to know your individual story, we can work together and do a deep dive into all of the experiences that have made you who you are and have impacted how you view yourself and the world.

EMDR therapy is one of the tools we utilize to help clients process a past traumatic event. This powerful technique can help break free from negative feelings and limiting beliefs associated with traumatic experiences, and develop an ability to navigate daily stressors with more ease.

If you're ready to begin your healing journey and explore if EMDR therapy might be right for you, we encourage you to reach out for a free consultation. We're here to listen and support you on your path to a brighter future.