Let’s be real—starting therapy can be intimidating. When it comes to healing trauma, you might already feel overwhelmed just trying to pick the right approach. With names like EMDR, ART, Somatic Experiencing, IFS, and Art Therapy, it’s hard to even know where to start, let alone figure out which one is right for you.
Here’s a simple breakdown of each of these trauma therapy methods, who they tend to work well for, and how you might know if one fits your style and needs.
1. EMDR (Eye Movement Desensitization and Reprocessing)
EMDR is a structured therapy that uses bilateral stimulation (typically eye movements) to help reprocess painful memories so they’re no longer as emotionally intense or distressing. The therapist helps to create a plan for selecting memory targets based on your presenting concerns, negative core beliefs, desired goals for the future, and past pain that is keeping you stuck in patterns that no longer serve you. Rapid trauma processing is possible without detailed verbal recounting.
Good if you:
- Want to make connections between your past and present struggles to move towards changes in how you show up in future.
- Have clearly defined traumatic events and a desire to reduce emotional charge quickly will likely appreciate this approach.
- Don’t tolerate eye movements well (such as those with a concussion history) as well as for individuals without defined traumatic events or who identify as neuro diverse or plural identities – modifications can be made for you.
2. ART (Accelerated Resolution Therapy)
ART is a newer, structured, and directive therapy using eye movements and guided imagery to “rewrite” traumatic memories. It can help bring intensity of memory down quick and is great for people who struggle to put their attention on traumatic material for long. It uses similar eye movements, but with a more guided, image-focused process. You’ll visualize the traumatic memory, but then “replace” it with a new, less distressing image—like changing the ending of a scary movie in your mind.
Good if you:
- Want relief quickly
- Prefer a directive and structured approach
- Don’t want to focus on every detail of the traumatic experience
- Prefer a visual, imaginative method, and can tolerate eye movements.
- Want to work on multiple past traumatic experiences at a time in a manageable way.
3. Somatic Experiencing
Somatic Experiencing is a bottom-up, body-focused approach that helps release “stuck” trauma energy in the nervous system by tracking sensations and incomplete survival responses. This therapy focuses less on the story and more on your physical sensations. The idea is that trauma gets “stuck” in the nervous system, and by slowly paying attention to your body, you can start to release that built-up energy.
Good if you:
- Have physical symptoms related to trauma even if unsure of specific memories
- Struggle with tuning into your body and want support in doing this in a manageable way
- Tend to feel “frozen,” overwhelmed, or disconnected
- Want a body-centered, gentle approach
4. IFS (Internal Family Systems)
Best for: People who feel like they have inner conflicts, parts of themselves at war
A parts-based psychotherapy that helps individuals identify and heal wounded “parts” of the self (like inner children or protectors) while accessing the compassionate, calm “Self.” IFS helps you understand your inner world by exploring your different “parts”—for example, a part that’s angry, a part that avoids, a part that still feels like a scared kid. The goal is to get to know these parts with compassion and help them heal.
Good if you:
- Have a strong inner critic or feel emotionally conflicted
- Want to better understand yourself
- Are comfortable with introspection and imagination
- Want to improve self-compassion
5. Art Therapy
Art therapy uses drawing, painting, or other creative forms to help you process emotions and experiences. You don’t need to be an artist—it’s about expression, not perfection. Art can often access feelings that are hard to put into words. Art therapy can be a powerful tool for burnout recovery and trauma healing, offering non-verbal, creative, and emotionally safe ways to explore and process experiences.
Good if you:
- Have a hard time talking about what happened
- Prefer hands-on, creative expression
- Want a more playful, non-verbal approach
- People who express themselves better through images or creative outlets than words
So… How Do You Choose?
Here are a few quick questions to guide you:
- Do you want to work with a therapist to create a plan that connects your past to your present-day struggles and future goals? Try EMDR
- Do you want to avoid focusing too much on traumatic material? Try ART or Somatic Experiencing
- Do you feel stuck in your body or disconnected from it? Try Somatic Experiencing
- Do you want something fast and results-driven? Try ART or EMDR
- Do you struggle with negative core beliefs and self-doubt? Try EMDR or IFS
- Do you often feel torn inside or emotionally overwhelmed? Try IFS, Art therapy, or Somatic Experiencing
- Do you love to create or express through visuals? Try Art Therapy
- Are you open to trying more than one? Many therapists blend these approaches!
There’s no one-size-fits-all therapy. What works for someone else may not click for you—and that’s totally okay. Trust your gut, try things out, and give yourself permission to explore. Healing isn’t a race, and just by being curious, you’re already moving forward.
If you’re still unsure, reach out to a trauma-informed therapist and ask for a consult. Most are happy to help guide you toward what might work best for your unique story.
You deserve to feel safe, whole, and free. There is a path for you—and you don’t have to walk it alone.
Want help finding a therapist trained in one of these methods? Try out our free matching tool to quickly narrow down your best fit therapist. Your healing starts here with Choice Point Psychological Services.
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