Navigating trauma therapy: what types of therapy are available in Vancouver
In this article: we breakdown the different types of therapy options there are for treating trauma to help you understand and find the best approach.
If you are looking for trauma support in Vancouver, you have likely already started searching online and seen terms like EMDR, CBT, IFS, or DBT, which can understandably feel overwhelming. Trauma is complex and, as a result, many different types of therapy and treatment approaches have been developed that work in different ways. What’s important is that you understand the options you have available and find an approach that you are comfortable with.
While the clinical acronyms are necessary for identifying specific treatments, they do not always explain what the experience is actually like. Here is a guide to the most common evidence-based trauma therapies to help you navigate your choices.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is a structured therapy that encourages the patient to briefly focus on the trauma memory while simultaneously experiencing bilateral stimulation. This usually involves following the therapist's fingers with your eyes, but it can also involve tapping or tones.
The goal of EMDR is to change the way that the memory is stored in the brain. When a traumatic event occurs, the brain sometimes struggles to process the experience, and the memory can remain stuck and vivid. EMDR helps the brain resume its natural healing process. Many clients find this approach helpful because it does not require talking extensively about the details of the event. Instead, it focuses on processing the memory so that it no longer triggers a strong emotional or physical response in the present.
Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy is one of the most widely recognized forms of therapy. It is a practical and goal-oriented approach that examines the relationship between your thoughts, feelings, and behaviours.
Trauma can often distort the way we view ourselves and the world. It might lead to automatic thoughts that the world is unsafe or that you are to blame for what happened. CBT helps you identify these unhelpful thinking patterns and provides you with tools to challenge them. By changing these thought patterns, you can change how you feel and react to stressors. This modality is particularly effective if you are looking for concrete strategies and homework to help manage symptoms of anxiety or distress in your daily life.
Somatic Therapies
While talk therapies focus on the mind, somatic therapies recognize that trauma is often held in the body. You might experience this as chronic tension, a racing heart, or an inability to relax even when you know you are safe.
Somatic approaches, such as Somatic Experiencing or Sensorimotor Psychotherapy, focus on the connection between the mind and the body. The therapist helps you track physical sensations and safely release the pent-up energy associated with the trauma. This type of work is often done slowly to ensure you do not feel overwhelmed. It helps you develop a greater awareness of your nervous system and teaches you how to regulate your physical responses to stress.
Internal Family Systems (IFS)
Internal Family Systems is a compassionate approach that views the mind as being made up of different "parts" or sub-personalities. For example, you might have a part of you that is very protective and wants to avoid pain, and another part that holds the hurt from the past.
In trauma recovery, IFS helps you understand and befriend these different parts rather than fighting against them. The goal is to heal the wounded parts and restore balance to your internal system. This approach is non-pathologizing, which means it sees your symptoms as attempts by your mind to protect you. It is often very helpful for those who feel internal conflict or who struggle with self-criticism.
Dialectical Behaviour Therapy (DBT)
Dialectical Behaviour Therapy was originally developed to help people who experience very intense emotions. It combines cognitive behavioural strategies with mindfulness and acceptance practices.
The term "dialectical" refers to the integration of two opposites: acceptance and change. DBT teaches you to accept your emotions and your current reality while simultaneously working to change the behaviours that are causing suffering. This approach is highly structured and focuses on teaching four specific skill sets: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. If trauma has left you feeling like your emotions are difficult to control, DBT offers a robust framework for regaining stability.
Cognitive Processing Therapy (CPT)
Cognitive Processing Therapy is a specific type of CBT that was developed explicitly for treating PTSD. It focuses on how the traumatic event has altered your beliefs about the world, yourself, and others.
Trauma can create "stuck points" or beliefs that keep you locked in the past. For instance, you might believe that you can never trust anyone again or that you have no control over your life. CPT involves a structured approach, often using worksheets and writing assignments, to examine the evidence for and against these beliefs. It helps you create a new understanding of the trauma so that it reduces its ongoing negative effect on your life.
Finding the right therapy approach
With so many modalities available, it is natural to wonder which one is the "best" choice. Research consistently shows that while the method is important, the relationship you have with your therapist is a critical factor in successful outcomes. The healing will be limited if you do not feel safe or comfortable in the room with your therapist.
When you are ready to reach out, it is perfectly okay to ask a potential therapist about their approach. You can ask them which modalities they use and why they might recommend one over another for your specific situation. The most effective therapy is one where you feel safe, understood, and supported in your process of healing.
Affordable counselling options for trauma at the Vancouver Therapy Collective
At the Vancouver Therapy Collective, we offer affordable counselling options for adults in-person in Vancouver or virtually anywhere in British Columbia. Clients looking for affordable therapy are matched with practicum counsellors in the final year of their master’s program. Fees are based on a sliding scale that reflects your individual financial resources. Clients looking for more experienced counsellors and full cost rates are matched with our associate therapists.
All our counsellors are also under close professional supervision from therapists with many years of experience. Counselling is available in person at our Kitsilano office and online across BC, with flexible daytime, evening, and weekend appointments. We offer a free introduction call to anyone who is interested.
