EMDR vs Somatic Therapy vs IFS vs CBT & DBT: Which Is Best for Healing From Trauma?
If you’re healing from trauma, you may have heard about different therapy approaches like EMDR, somatic therapy, or parts work. It can be confusing to know which one is most effective or where to start.
The truth is that trauma affects people in different ways—emotionally, physically, and psychologically—so different modalities can be helpful depending on your symptoms, goals, and preferences. Below is an overview of the trauma-focused approaches commonly used at Brave Counseling and how each one can help.
EMDR: Processing Traumatic Memories
EMDR (Eye Movement Desensitization and Reprocessing) is one of the most researched and widely used therapies for trauma. It helps the brain reprocess distressing memories so they become less emotionally intense and disruptive.
EMDR may be especially helpful if you:
Feel triggered by memories or reminders of past events
Experience intrusive thoughts or images
Notice strong emotional or physical reactions linked to past experiences
Many people find EMDR helpful because it directly addresses the way traumatic memories are stored in the brain.
Somatic Therapy: Healing the Body’s Stress Response
Trauma is not only stored in memories—it is often held in the nervous system. Somatic therapy focuses on helping the body release patterns of tension, hyperarousal, or shutdown.
Somatic therapy may help you:
Feel more grounded and present
Reduce chronic anxiety or physical tension
Improve nervous system regulation
Develop a greater sense of safety in your body
This approach is especially helpful for people who feel overwhelmed, numb, or stuck in fight-or-flight responses.
IFS, Parts Work, and Inner Child Healing: Working With Protective Parts
Internal Family Systems (IFS) and parts work approaches recognize that trauma often leads to protective patterns—such as avoidance, self-criticism, or emotional shutdown. These approaches help people understand and heal the parts of themselves that developed to cope with pain.
This approach may help you:
Reduce shame and self-criticism
Heal childhood wounds
Understand internal conflicts
Develop self-compassion
Many people find parts work powerful because it focuses on understanding and healing rather than forcing change.
CBT: Understanding Thought Patterns After Trauma
Cognitive Behavioral Therapy (CBT) helps people identify thoughts and beliefs that may have developed after traumatic experiences, such as:
“I’m not safe anywhere.”
“I should have prevented this.”
“I can’t trust anyone.”
CBT may help you:
Challenge unhelpful beliefs
Reduce anxiety and avoidance
Build practical coping skills
CBT is often used alongside other trauma therapies.
DBT: Managing Intense Emotions
Trauma can leave people feeling emotionally overwhelmed or reactive. DBT (Dialectical Behavior Therapy) focuses on skills for emotional regulation, distress tolerance, and communication.
DBT may help you:
Manage intense emotions
Reduce impulsive reactions
Improve boundaries and relationships
Cope with distress in healthier ways
For many people, DBT provides practical tools that support deeper trauma work.
Neurofeedback: Supporting Brain and Nervous System Regulation
Neurofeedback helps train the brain to develop more balanced patterns of activity. It can support improvements in focus, emotional regulation, sleep, and anxiety.
For trauma survivors, neurofeedback may help:
Reduce hypervigilance
Improve sleep
Stabilize mood and concentration
It is often used as part of a broader treatment plan.
Which Therapy Is Best for Trauma?
There is no single “best” therapy for everyone. In many cases, the most effective treatment involves a combination of approaches, such as:
EMDR or parts work for processing experiences
Somatic therapy for nervous system regulation
CBT or DBT for coping skills and daily functioning
A therapist can help guide the process based on your goals and readiness.
Looking for Trauma Therapy in Colorado?
Brave Counseling provides virtual therapy for adults, couples, and families across Colorado. Our clinicians are trained in trauma-informed approaches including EMDR, somatic therapy, IFS and parts work, CBT, DBT, neurofeedback, and other evidence-based methods. We focus on creating a safe, supportive environment and matching each client with a therapist whose training fits their needs.
If you’re considering therapy for trauma and want help deciding where to begin, you can contact our intake team through our website to learn more about current openings.