I Know It’s a Trauma Response—Now What? Two Trauma Therapies That Help You Heal (EMDR + CPT)

So you’ve had the realization: “This thing I always thought was just who I am—the people-pleasing, the overthinking, the need to control every little detail—might actually be a trauma response.”

You’ve started getting curious instead of judgmental. You’ve learned to notice your patterns. You’ve practiced grounding and self-regulation. And you’re beginning to understand that your nervous system has been trying to protect you this whole time.

But now you're ready for more than awareness. You’re ready to move through it.

That’s where trauma-focused therapy comes in.

If you're wondering what comes after the self-reflection and insight, two highly effective, evidence-based therapies stand out:

👉 EMDR (Eye Movement Desensitization and Reprocessing)

👉 CPT (Cognitive Processing Therapy)

Let’s talk about how each works and how they help you go from surviving to actually healing.

EMDR: Healing the Body’s Memory of the Trauma

Ever feel like your body still reacts to something your brain knows is over?

That’s what EMDR helps with.

EMDR (Eye Movement Desensitization and Reprocessing) is a trauma therapy that allows you to reprocess painful memories without having to retell them in detail. It’s especially powerful for those who feel stuck in survival mode—even when they understand why they’re reacting the way they are.

What EMDR Does:

• Reduces the emotional intensity of traumatic memories

• Helps your nervous system update old information with present-day safety

• Eases hypervigilance, nightmares, and trauma triggers

How It Works:

During EMDR, your therapist guides you to recall a distressing memory while using bilateral stimulation (often side-to-side eye movements, tapping, or sound). This process allows the brain to reprocess the memory in a way that feels safe, contained, and integrated—not overwhelming.

Over time, what once felt like an emotional landmine becomes a memory that no longer controls you.

EMDR Is Especially Helpful If You:

• Feel emotionally flooded when triggered

• Don’t want to talk about your trauma in detail

• Experience body-based symptoms (panic, startle response, numbness)

• Know what happened, but still feel stuck in it

Backed by Research:

• EMDR is recognized by the World Health Organization, U.S. Department of Veterans Affairs, and APA as a gold-standard treatment for PTSD.

• A meta-analysis by Watkins et al. (2023) found EMDR to be as effective as or superior to trauma-focused CBT for reducing PTSD symptoms.

CPT: Rewriting the Beliefs Trauma Left Behind

If EMDR helps your body feel safe again, Cognitive Processing Therapy (CPT) helps your mind feel safe again.

CPT is a structured, evidence-based trauma therapy that helps you examine and shift the unhelpful thoughts and beliefs that trauma leaves behind—like:

• “It was my fault.”

• “I can’t trust anyone.”

• “I’m not safe.”

• “I’m too damaged to be loved.”

What CPT Does:

• Challenges distorted beliefs formed in the aftermath of trauma

• Helps you recognize patterns in how you think, feel, and react

• Offers tools to reframe and rewire those beliefs into more balanced, reality-based ones

What It Looks Like:

CPT often includes writing about your trauma (in a safe, guided way), tracking your thoughts, and exploring how trauma shaped your worldview. The goal isn’t to forget what happened—but to change what it means about you.

CPT Is Especially Helpful If You:

• Struggle with guilt, shame, or self-blame

• Get stuck in “should have” or “if only” loops

• Want a more structured, cognitive approach to healing

• Prefer to process through talking, journaling, or thinking things through

Backed by Research:

• CPT is one of the most rigorously studied PTSD treatments, especially among survivors of assault, combat, and complex trauma.

• APA and VA/DoD clinical guidelines recommend CPT as a first-line treatment for PTSD.

• Studies show CPT significantly reduces trauma-related symptoms in as few as 12 sessions (Resick et al., 2017; Lee et al., 2018).

EMDR vs CPT: Which Is Right for Me?

Both EMDR and CPT are powerful tools—and both can help you move beyond insight into real change. The best choice depends on your needs, preferences, and nervous system.

Both therapies:

• Are time-limited (usually 8–16 sessions)

• Backed by clinical research

• Can be life-changing when delivered by a trained trauma therapist

The Bottom Line: Awareness Is the First Step. Healing Is the Next.

If you’ve done the internal work of recognizing your trauma responses, you’ve already taken the bravest step.But you don’t have to stop there. You deserve more than survival—you deserve to feel safe, calm, and fully yourself again.

EMDR and CPT are two paths that can help get you there.

Want Help Figuring Out Which Trauma Therapy Fits You?

If you’re ready to move from self-awareness to healing, but not sure where to start—therapy can help. Reach out to a trauma-informed therapist trained in EMDR or CPT to explore your next steps.

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References:

1. Watkins, L.E., Sprang, K., Rothbaum, B.O., et al. (2023). A meta-analysis of EMDR vs. trauma-focused CBT for PTSD. Journal of Traumatic Stress, 36(1), 101–114.

2. Resick, P.A., Monson, C.M., Chard, K.M. (2017). Cognitive Processing Therapy for PTSD: A Comprehensive Manual. Guilford Press.

3. Lee, D.J., Schnitzlein, C.W., Wolf, J.P., et al. (2018). Psychotherapy for PTSD: A meta-analysis comparing different treatment modalities. Psychological Medicine, 48(9), 1565–1573.

4. U.S. Department of Veterans Affairs (2017). VA/DoD Clinical Practice Guidelines for the Management of PTSD and Acute Stress Disorder.