If you've experienced something overwhelming—abuse, assault, accidents, combat, medical trauma, or other life-threatening events—you might still be carrying that experience in your body and mind. Flashbacks, nightmares, hypervigilance, avoidance, and emotional numbness are your nervous system's attempts to protect you, even when the danger has passed.
The good news: trauma is highly treatable. Evidence-based therapies can help you process traumatic memories so they no longer hijack your present.
Understanding Trauma Responses
Not everyone who experiences a traumatic event develops PTSD, but trauma can affect you even without a formal diagnosis. Common responses include:
Re-experiencing
- • Flashbacks (feeling like it's happening again)
- • Nightmares
- • Intrusive memories
- • Intense distress at reminders
Avoidance
- • Avoiding places, people, or situations
- • Not wanting to talk about it
- • Emotional numbing
- • Feeling detached from life
Hyperarousal
- • Always on alert/hypervigilant
- • Easily startled
- • Irritability or anger outbursts
- • Sleep problems
Negative Changes
- • Negative beliefs about self/world
- • Persistent shame, guilt, or fear
- • Loss of interest in activities
- • Difficulty feeling positive emotions
Evidence-Based Trauma Treatments
These approaches have strong research support and can be delivered effectively online:
EMDR (Eye Movement Desensitization and Reprocessing)
Uses bilateral stimulation (eye movements, tapping, or sounds) while processing traumatic memories. Helps the brain "unstick" and reprocess memories so they lose their emotional charge. Typically 6-12 sessions.
Works well online using visual/audio cues or self-tapping
CPT (Cognitive Processing Therapy)
Focuses on changing unhelpful beliefs formed after trauma ("It was my fault," "I can't trust anyone"). Structured 12-session protocol with between-session worksheets.
Highly structured—translates well to online format
Prolonged Exposure (PE)
Gradually approaches trauma memories and avoided situations in a safe, controlled way. Reduces fear response over time. 8-15 sessions.
Trauma-Focused CBT
Combines cognitive restructuring with gradual exposure. Can be adapted for different trauma types. Often used for complex trauma.
Somatic Therapies
Body-based approaches (Somatic Experiencing, Sensorimotor Psychotherapy) that address trauma stored in the nervous system. Good for those who feel "stuck in the body."
Why Online Therapy Works for Trauma
For trauma survivors, online therapy can actually feel safer than in-person:
- •Your own safe space: Process difficult material in your home, with your comfort items nearby
- •Control over environment: No anxiety about unfamiliar offices or waiting rooms
- •Easy exit: If overwhelmed, you can end a video session without physically leaving
- •More consistency: No sessions missed due to avoidance of travel
- •Post-session recovery: Take time to ground yourself before returning to daily life
⚠️ When In-Person May Be Better
For severe dissociation, active suicidality, or very complex trauma, some therapists prefer in-person work, at least initially. Be honest with your therapist about your symptoms so they can recommend the best format.
Finding a Trauma-Trained Therapist
Not all therapists are trained in trauma treatment. When searching, look for:
- •Specific training in EMDR, CPT, PE, or other evidence-based trauma approaches
- •Experience with your type of trauma (combat, sexual assault, childhood, etc.)
- •Understanding of complex PTSD if you have multiple or prolonged trauma
- •Trauma-informed approach (understanding that trauma affects the whole person)
Recommended Platforms
BetterHelp
Filter for trauma/PTSD specialists. Large network includes EMDR-trained therapists.
Read review →Brightside Health
Combines therapy with psychiatry—helpful if trauma has led to depression/anxiety.
Read review →What to Expect
Trauma therapy isn't about reliving your worst moments repeatedly. A skilled therapist will:
- •Build safety and stabilization first
- •Teach you grounding and regulation skills
- •Process trauma at a pace you can handle
- •Help you integrate the experience into your life story
- •Support you in reclaiming your life
Treatment length varies: single-incident trauma often responds to 8-16 sessions, while complex trauma may take longer. But healing is possible, regardless of how long you've carried the trauma.
The Bottom Line
You don't have to live with the weight of trauma forever. Evidence-based treatments like EMDR and CPT have helped millions of people process traumatic experiences and reclaim their lives. Online therapy makes these treatments more accessible than ever.
The most important step is starting. A trauma-trained therapist can help you heal at a pace that feels safe and sustainable.