Trauma informed therapy is not a specific technique, it’s a framework grounded in decades of research about how trauma affects the brain, body, and relationships. As psychiatrist Dr. Judith Herman writes, recovery from trauma begins with restoring a sense of safety.
Here are five key principles trauma informed therapy focuses on.
1. Safety Comes First
Before any deep emotional work happens, trauma informed therapy prioritizes emotional and physiological safety. This includes pacing, predictability, and respecting boundaries. Research by Bessel van der Kolk emphasizes that the body must feel safe before meaningful healing can occur.
2. The Body Matters
Trauma isn’t stored only in memory, it’s also held in the nervous system. Approaches influenced by Dr. Peter Levine and somatic psychology recognize physical sensations, breath, and movement as important parts of healing. Therapy may gently explore how the body responds to stress, without forcing reliving of traumatic events.
3. Choice and Control
Trauma often involves a loss of control. Trauma informed therapy works to restore choice by allowing clients to decide what they share, when, and how. This sense of agency supports regulation and trust over time.
4. Understanding, Not Judgment
Trauma informed care views symptoms, such as avoidance, anger, or dissociation, as adaptive responses. According to Dr. Gabor Maté, these patterns developed for a reason. Therapy focuses on curiosity and compassion, rather than trying to “fix” behavior.
5. Healing Happens in Relationship
Safe, consistent therapeutic relationships can support nervous system regulation. Research shows that healing often occurs through connection, not isolation. Over time, therapy can help build new experiences of safety, attunement, and trust.
A Gentle Reminder
Trauma informed therapy is not about pushing through pain. It’s about listening to the body, respecting limits, and moving at a pace that feels manageable.
If you’re considering therapy, know that support can be both gentle and effective, and you don’t have to carry everything alone.