You know the therapy scenes you see in movies — lying on a couch, crying for an hour? That’s not everyone’s experience. Let’s shed light on what trauma therapy is actually about.

You've likely encountered the terms “trauma therapy,” “trauma-informed therapy,” or “trauma-sensitive therapy.” While they sound important, they can also feel confusing and intimidating. What exactly does it all mean, and what can you expect if you’re considering taking the first step?

Here are 4 common myths about trauma therapy, and 4 reframes that more accurately reflect the reality of this work.

MYTH #1: You have to talk about your trauma the whole time.

While sharing your story may be cathartic and healing for some, it’s not the only way and it’s not mandatory. Some people may find it re-traumatizing to discuss the details.

Effective trauma therapy respects your pace, comfort level, and processing style.

Since memories and emotions often get “stuck” in the nervous system, verbal processing can only get us so far. Have you ever talked in circles about something, without feeling much different or better afterward? You may have experienced the limitations of talk therapy. When we’re talking, activating the language regions of the brain, we’re distracting attention from the processing parts of the brain — where deep healing work happens.

Some of the most effective trauma therapies focus on brain-body processing instead of talking.

For instance, EMDR (Eye Movement Desensitization & Reprocessing) uses a body-based technique called bilateral stimulation to rewire the way your brain stores distressing memories. EMDR emphasizes feeling and sensing, and does not require extensive verbal recall of painful events. Research shows that this can lead to quicker and more significant recovery from trauma, compared to traditional talk therapy.

MYTH #2: Trauma therapy is only for people with “severe” experiences.

Trauma encompasses a wide range of experiences, including chronic emotional neglect, a sense of not belonging, bullying, relationship turmoil, unexpected losses and endings, natural disasters, interpersonal violence, abuse, systemic oppression, and more.

There is no trauma too “small” or “big” for therapy.

It’s important to recognize the spectrum of trauma. While “big T” trauma refers to major, life-threatening events, “little T” trauma encompasses seemingly smaller, everyday experiences (such as invalidation, social rejection, and microaggressions) that build up across time.

Both “big T” and “little t” traumas trigger the body’s stress response, overwhelm the brain’s ability to cope, and lead to lasting emotional and physical effects. The size of the “T” does not define the depth of the pain.

All experiences deserve empathy and support. Therapy can help anyone who has felt negative impacts (stress, anxiety, depression, burnout, overwhelm) from past and current events. You don’t need to have a particular diagnosis or a “severe enough” history of trauma.

You don’t even have to describe your experience as “trauma” in order to benefit from trauma-informed therapy.

Some people come into therapy to address anxiety, depression, or burnout, and end up processing painful parts of the past as part of their treatment.

MYTH #3: Trauma therapy is all about the past.

While exploring the past is helpful, therapy is also about creating a healthier present and future, so that we don’t repeat painful patterns from the past. Therapy work might include: learning effective coping skills, feeling your feelings, identifying and advocating for your needs, and getting clear about your future goals.

What’s more, trauma isn’t always a thing of the past. There may be ongoing traumas, such as systemic oppression and toxic relationships, that need a high level of attention, care, and support in the present.

MYTH #4: You have to “get over” your trauma in X period of time.

Healing from trauma is a deeply personal journey, and there’s no universal manual or timeline. Progress isn’t linear – it’s more like a spiral. We circle around the same themes, each time getting a different and more expansive view. Some days, we might take two steps forward and one step back. Or it might take every ounce of effort that we have to hold on tight and stay exactly where we are.

That’s okay, and it’s to be expected. Our nervous systems move at the pace that’s sustainable for us. We go slow to go far. We revisit old wounds to deepen the repair.

You don’t have to heal everything all at once, or on anyone’s timeline other than your own.

Focus on the small improvements and subtle shifts.

Did you speak to yourself more kindly than usual today? Did you remember to take a shower and tend to your body’s needs? Did you set a healthy boundary, saying no without feeling guilty? There are so many quiet signs of growth and progress, if we pause long enough to notice.

There’s no point at which any of us are “fully healed.”

Healing isn’t a point on a map with a big red X marking the arrival. There is no destination – it’s in the journey itself that we truly heal.

The bottom line?

Your experiences matter, and you deserve the best support.

Therapy doesn’t have to be intimidating. It can be a down-to-earth, cozy, and welcoming space for healing, at your pace and in tune with your needs.

If you’re seeking therapy for trauma recovery, let’s connect.

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Therapy services are available virtually, for adults located in Colorado.

About the Author

I’m Liz Zhou, a holistic trauma therapist (MA, LPCC, she/her). My work integrates teachings from psychology, neurobiology, multicultural awareness, and spirituality. I provide compassionate therapy for highly sensitive people across Colorado.

4 Myths about Trauma Therapy (and What to Know Instead)