Trauma & Body-Based
Healing through the body as well as the mind.
Learn › Psychology › Types of Therapy › Trauma & Body-Based
Open one approach at a time.
About 4 min read
These approaches recognize that difficult experiences live not just in our minds but in our bodies, and healing happens through both.
Most therapists blend approaches. How well an approach works depends on the person and the problem. Ask a licensed therapist which approach they would use for you, and why. See How to Choose a Therapist.
EMDR
Reprocessing painful memories so they lose their grip
Traumatic memories can get 'stuck' in the brain, replaying with the same intensity as the original event. EMDR uses guided eye movements (or other bilateral stimulation) to help the brain naturally reprocess these memories, reducing their emotional charge.
When it can help
- PTSD and trauma memories
- Flashbacks and nightmares
- Stuck 'hot' memories that won't fade
- Anxiety rooted in past experiences
What a session feels like
After preparation and building coping skills, your therapist will guide you to briefly focus on a disturbing memory while following their hand movements (or tapping, or sounds). The memory is processed in sets, and you'll notice the emotional intensity gradually decreasing.
How healing happens
Targeted reprocessing of stuck memories → the brain's natural healing system completes its work → distress fades
Who developed it
Francine Shapiro (developed 1987; first controlled study published 1989)
Good to know
EMDR doesn't require you to talk about your trauma in detail. Many people find it less overwhelming than traditional talk therapy for processing traumatic experiences.
Note: EMDR is recommended in some trauma treatment guidelines, such as the VA/DoD guideline. The American Psychological Association’s guideline lists trauma-focused CBT treatments as first-line for PTSD. Ask a licensed professional which fits you.
Somatic / Body-Based
Your body keeps the score, and holds the key
Trauma and stress don't just affect your thoughts; they live in your body as tension, numbness, pain, and dysregulation. By learning to notice and work with bodily sensations, many people find they can feel safer and more settled.
When it can help
- Persistent tension, pain, or fatigue (see a doctor first to check for medical causes)
- Feeling disconnected from your body
- Trauma, dissociation, and emotional numbness
- Difficulty calming down or feeling safe
What a session feels like
Your therapist may guide you to notice sensations in your body, such as tightness, temperature, or tingling. You'll learn to track these sensations, pendulate between comfort and discomfort, and use movement, breath, and grounding to gradually release stored stress.
How healing happens
Body awareness → gradual release of stored tension → regulation of the nervous system → expanded capacity for life
Who developed it
Peter A. Levine (Somatic Experiencing, developed 1970s–1990s), Pat Ogden (Sensorimotor Psychotherapy, 1980s onward), Bessel van der Kolk
Good to know
You don't have to relive traumatic events. Somatic approaches work gently with the body's wisdom, often at a pace that feels safe and manageable.
Note: Body-based therapies are growing, and research on some of them, such as Somatic Experiencing, is still limited. They are often used alongside other treatments.
Mindfulness-Based (MBSR/MBCT)
Learning to be with what is, without being overwhelmed
Much of our suffering comes from fighting reality or being lost in thoughts about the past and future. Mindfulness teaches us to observe our experience: thoughts, feelings, and sensations, with curiosity and kindness, without getting swept away.
When it can help
- Recurring depression and relapse prevention
- Chronic stress and anxiety
- Chronic pain and illness
- Overthinking and rumination
What a session feels like
You'll learn meditation, body scan, and mindful movement practices. Your therapist helps you notice thought patterns (especially those that trigger depression or anxiety) and develop a new relationship with them, observing rather than reacting.
How healing happens
Present-moment awareness + acceptance → reduced reactivity → changed relationship to difficult thoughts and feelings
Who developed it
Jon Kabat-Zinn (MBSR, 1979); Zindel Segal, Mark Williams, John Teasdale (MBCT, late 1990s; manual published 2002)
Good to know
Research shows MBCT is comparable to maintenance antidepressant medication in preventing depression relapse for people with recurrent depression (Kuyken et al., 2015).
This information is provided for educational purposes only and reflects current scientific understanding. It does not replace professional diagnosis or treatment. The effectiveness of therapy varies by individual needs. If you are in crisis, call or text 988 in the United States. Elsewhere, contact your local emergency number or find a helpline at findahelpline.com.