Understanding Trauma Recovery: A Guide to the Three Phases of Healing

Introduction

Trauma recovery is a highly personal journey, and for many survivors, finding a structured and compassionate approach can make all the difference. This blog post explores a phased approach to trauma recovery—moving through Safety and Stabilization, Processing and Mourning, and Reconnection and Integration—as a guiding framework that helps individuals rebuild a sense of self and agency. Designed to respect each person’s unique pace and needs, this approach offers both structure and flexibility, allowing survivors of past harm to heal in a way that honours their experiences and promotes long-term resilience.

Historical Foundations

The journey to understanding trauma and its profound impact on human experience began in the late 19th century with the pioneering work of French psychologist Pierre Janet. Janet observed that trauma disrupts the mind’s natural ability to process experiences, leaving individuals trapped in a cycle of incomplete and repetitive responses to terrifying events. For many trauma survivors, these emotional and physical reactions to traumatic events remain “frozen” within the psyche, often reactivated when triggered and leading survivors to reenact fragments of the original trauma (Craparo et al., 2019). Janet’s insights were instrumental in shaping our understanding of trauma, not only as an isolated event but as an ongoing experience that fundamentally alters one’s mind, body, and sense of self.

Nearly a century later, psychiatrist Judith Herman built upon Janet’s foundational work and brought these insights into a structured therapeutic framework. Her 1992 book, Trauma and Recovery, is now regarded as a seminal text in trauma-informed therapy, bridging Janet’s early observations with a structured model for trauma recovery. Herman’s model emphasizes the need for a gradual, phased approach to healing, underscoring the importance of creating a stable foundation before diving into deeper, more emotionally charged work. In her model, trauma survivors are encouraged to first establish safety and stability, then process traumatic memories, and finally reconnect with themselves and others in meaningful, authentic ways (Herman, 1992). By establishing a step-by-step approach, Herman validated the critical need for pacing, stability, and relational support in trauma recovery, paving the way for trauma therapies that prioritize long-term resilience and well-being.

A Focus on Intersectionality

As this approach evolved, mental health therapists are finally beginning to understand and accept that trauma impacts people differently based on their lived experiences and intersecting identities. Marginalized communities—particularly Two Spirit, trans+, and queer individuals—often experience trauma compounded by systemic factors, such as discrimination, social exclusion, and identity-based oppression. Trauma for these communities may not stem from a singular incident but rather from enduring encounters with systemic prejudice, often resulting in complex, interwoven layers of trauma that require a holistic approach to healing. For example, as Mullan (2023) articulates, the historical and ongoing impacts of colonialism have reinforced social hierarchies, exacerbating the traumas experienced by racialized and queer communities through mechanisms like mental health oppression and forced assimilation practices. These intersecting forms of trauma mean that healing must consider both the individual’s internal experiences and the broader societal context in which they live (Mullan, 2023; Linklater, 2014).

For Indigenous and other marginalized individuals, healing often involves reconnecting not only with their personal histories but also with cultural practices that honour resilience and community support. Linklater (2014) highlights how traditional Indigenous practices and narratives offer valuable frameworks for trauma recovery that extend beyond individual therapy. For example, community-based approaches and Indigenous teachings can facilitate a form of healing that acknowledges the collective wounds of colonization while restoring a sense of cultural identity and purpose (Linklater, 2014). These approaches, often rooted in decolonial and anti-oppressive frameworks, advocate for healing that respects each person’s unique story and identity within the larger context of societal and historical forces (Mullan, 2023).

Modern Applications

Today, Janet’s and Herman’s foundational insights continue to shape trauma therapy as we increasingly recognize the importance of addressing trauma’s intersection with identity, community, and systemic oppression. In contemporary practice, the phased approach is applied not only as a sequence of therapeutic techniques but as a flexible framework that adapts to each client’s background, experiences, and identity. This anti-oppressive, intersectional perspective creates the container that can allow trauma therapy to respond more meaningfully to marginalized communities, ensuring that healing practices are not only inclusive but actively validating of diverse identities.

For trauma survivors who have felt invisible or invalidated, this phased approach offers a path toward healing that honours both their personal resilience and their right to feel safe, understood, and empowered. Whether you are a trauma survivor seeking insights into your own healing or a therapist looking to incorporate an inclusive framework, this blog provides a compassionate, structured pathway to help you navigate the complexities of trauma recovery.

Significance of a Phased Approach in Trauma Recovery

A phased approach to trauma recovery offers a compassionate and structured framework that honours each survivor’s unique journey toward healing. Trauma can leave an enduring impact, manifesting as persistent, overwhelming reactions to past experiences that interfere with daily life, relationships, and overall well-being. Often, trauma feels like an ever-present shadow, reactivated by triggers that bring past distress into the present. By organizing recovery into distinct phases—Safety and Stabilization, Processing and Mourning, and Reconnection and Integration—this approach provides survivors with a clear, manageable path that respects their individual resilience, pace, and readiness for deeper therapeutic work (Herman, 1992).

Importance of Each Phase

Each phase in this approach supports a specific aspect of healing, guiding clients through essential stages that gradually restore a sense of control, safety, and integration.

•Safety and Stabilization: As emphasized by Ogden and Fisher (2015) in Trauma and the Body, the first phase of trauma recovery prioritizes creating a safe and stable environment, both internally and externally. This phase is crucial, especially for clients from marginalized backgrounds who may feel unsafe due to past discrimination or identity-based trauma. Establishing safety within the therapeutic space expands the client’s “window of tolerance” (Siegel, 1999), allowing them to remain grounded and present without being overwhelmed by emotional responses. This foundation empowers survivors to develop emotional regulation and resilience, which prepares them for the more intensive exploration of traumatic memories.

•Processing and Mourning: In the second phase, survivors begin to process the emotional weight of traumatic experiences, transforming overwhelming flashbacks into integrated memories. Levine (2010) highlights that trauma is as much a somatic experience as it is a psychological one, meaning that body-centered techniques, like somatic experiencing, are as crucial as cognitive processing. Processing trauma also enables marginalized clients to mourn identity-related losses, such as feelings of belonging or self-worth, that may have been impacted by societal rejection. Through therapeutic models like Internal Family Systems (IFS), clients learn to engage compassionately with their internal parts, fostering self-acceptance and allowing space for healing from internalized stigma (Fisher, 2017).

•Reconnection and Integration: In the final phase, survivors focus on reintegrating their experiences into a cohesive sense of self, creating a life that is no longer defined by trauma. For marginalized individuals, this phase often includes reconnecting with affirming communities and cultural practices that foster resilience and belonging. Linklater (2014) suggests that reconnection with community can be particularly restorative for Indigenous and racialized clients, as it honours their cultural identities and provides a sense of collective strength. By reclaiming relationships and purpose, clients emerge with a renewed sense of agency and authenticity, embracing a future rooted in self-compassion and community support.

An Anti-Oppressive Framework

An anti-oppressive approach is integral to each phase of trauma recovery, especially for clients from trans+, queer, Indigenous, and other marginalized backgrounds. Trauma recovery that acknowledges systemic structures and identity-based harm validates the experiences of clients whose trauma may be compounded by oppression, discrimination, or exclusion. As Mullan (2023) points out in Decolonizing Therapy, addressing trauma for these communities requires awareness of how societal forces contribute to ongoing harm. This perspective is essential for therapists striving to create an inclusive environment where clients feel safe and validated, encouraging healing that respects each person’s unique story.

The Role of the Therapist

The therapist’s role in guiding clients through these phases is foundational to effective trauma recovery. A strong therapeutic alliance built on empathy, cultural competence, and respect helps clients feel understood and supported throughout their healing process. Trauma-informed therapists work to meet clients where they are, using therapeutic techniques that honour both individual and cultural identities, and ensuring that each phase is responsive to the client’s pace and needs. For marginalized survivors, the therapist’s validation of their lived experiences can be transformative, offering a sense of belonging and understanding within the therapeutic space. Cultural competence and an anti-oppressive approach are crucial, as they allow therapists to engage authentically and effectively with clients from diverse backgrounds.

In sum, a phased approach to trauma recovery provides a structured yet flexible path that respects the individual needs, experiences, and capacities of each person. For trauma survivors—particularly those from marginalized communities—this model offers an intentional, compassionate approach that values safety, empowerment, and relational support as the foundation of transformative recovery. Through the guidance of skilled therapists, survivors are encouraged to rebuild their lives and reclaim their identities, creating a future that embraces resilience, self-worth, and belonging.

Phase 1: Safety and Stabilization

The first phase of trauma recovery, Safety and Stabilization, serves as the bedrock of the healing process, focusing on building a secure foundation for the work that follows. This phase prioritizes the development of both physical and emotional safety, enabling clients to engage more deeply in future therapeutic exploration without feeling overwhelmed. For many trauma survivors, especially those facing intersectional and identity-based traumas, safety may feel elusive. These individuals often carry complex layers of fear, anxiety, or mistrust stemming from past experiences of discrimination, rejection, or invalidation. By addressing these fundamental needs, the Safety and Stabilization phase acknowledges that, for healing to occur, clients must first re-establish trust within their bodies and environments (Herman, 1992; Mullan, 2023).

The Window of Tolerance

A central concept in this phase is the “window of tolerance,” first developed by Dan Siegel in The Developing Mind (1999) and later popularized as a key component of Sensorimotor Psychotherapy by Pat Ogden in Trauma and the Body (2006). The window of tolerance describes the optimal range of emotional and physiological arousal within which individuals can process experiences without becoming either hyper-aroused (feeling overwhelmed) or hypo-aroused (feeling numb or disconnected). For trauma survivors, especially those who have experienced prolonged trauma or systemic oppression, the window of tolerance may be narrower, making it challenging to stay emotionally regulated during stress (Ogden & Fisher, 2015; Siegel, 1999).

Helping clients identify and expand their personal window of tolerance can be empowering. As clients learn to recognize when they are within or outside this window, they gain valuable insights into their emotional needs and boundaries. For marginalized clients, who may have endured chronic stress due to systemic oppression, this understanding offers a powerful tool for recognizing and responding to their own emotional limits. Techniques such as grounding exercises, body-based mindfulness, and breathing practices are used to connect clients with their bodies and the present moment, helping to manage distressing sensations and fostering a sense of internal safety.

Practical Techniques for Building Safety

Several techniques are essential in this phase to support clients in reconnecting with their bodies and environments. These strategies help clients regulate their emotional and physical responses to stress, reinforcing their sense of safety.

•Mindful Breathing: A foundational grounding exercise frequently used in this phase is mindful breathing, an accessible technique that helps clients anchor themselves in the present. Clients are encouraged to take slow, deep breaths, mentally counting each inhale and exhale. This simple practice can serve as a lifeline in moments of anxiety or dysregulation, reminding clients of their capacity to self-soothe. For those who feel disconnected from their bodies, mindful breathing can be a gentle yet powerful introduction to re-establishing physical presence and agency (Ogden & Fisher, 2015).

•Body Scanning: Sensorimotor techniques like body scanning are also beneficial, especially for clients who may struggle with bodily awareness or feel disconnected from their physical selves. In body scanning, clients are guided to slowly scan their bodies from head to toe, noticing areas of tension or comfort without judgment. This practice promotes bodily awareness, allowing clients to observe physical sensations with curiosity rather than fear.

•Orienting: Orienting is a sensory-focused grounding exercise that involves clients actively noticing their immediate surroundings by focusing on sights, sounds, or textures. For example, clients may be guided to name five things they see or three things they hear. This practice is particularly helpful for clients who experience flashbacks or dissociation, as it brings attention back to the present environment, reinforcing a sense of safety in the here and now.

Creating Affirming Spaces for Marginalized Clients

For trans+, queer, and racialized clients, the concept of safety may differ significantly from mainstream understandings. These clients may enter therapy with experiences of marginalization, stigma, or rejection, which can complicate their sense of safety within traditional settings. Establishing an affirming and inclusive therapeutic space is essential in this phase. As Mullan (2023) notes in Decolonizing Therapy, healing from trauma often requires an anti-oppressive approach that recognizes the systemic inequities affecting a client’s experience of safety. In this phase, clinicians can create affirming spaces by using inclusive language, validating clients’ identities, and demonstrating cultural competence. These actions encourage clients to explore their vulnerabilities without fear of judgment or rejection, allowing them to approach the work of trauma recovery with trust and openness.

For clients whose trauma is compounded by identity-based factors, the therapeutic environment can be one of the first places where they feel seen and valued. When therapists respect and affirm their clients’ identities, it can be profoundly healing for clients who have felt invalidated or marginalized in other areas of their lives. This safe environment empowers them to begin rebuilding a relationship with themselves and their bodies in a way that is both authentic and affirming.

A Therapist’s Perspective on Safety-Building

From a therapist’s perspective, safety-building strategies in this phase may involve establishing predictable routines and gently setting boundaries that respect each client’s pace. Therapists might start sessions with a grounding exercise or work with clients to co-create rituals that bring a sense of consistency and control to the therapeutic process. For example, some clients may benefit from a simple check-in at the beginning of each session, where they can express their comfort levels and discuss any anxieties they may be feeling. By inviting clients to set their own boundaries, therapists help clients experience a sense of agency in therapy, reinforcing their internal sense of safety.

Practical Application

A variety of grounding techniques can help clients develop the skills needed to manage emotional distress and strengthen their internal stability:

•Mindful Breathing Exercise: Clients are encouraged to take slow, deep breaths, counting each inhale and exhale to help them remain grounded in the present moment. This technique offers immediate relief from overwhelming emotions, helping clients reconnect with their bodies and regain control over their responses.

•Sensory-Based Grounding: Orienting exercises, such as focusing on colours or textures in the room, offer an accessible way to redirect attention away from distressing memories. This practice is especially useful for clients who struggle with flashbacks, as it shifts their focus to tangible sensations in the present environment.

•Body Awareness Exercises: Body scanning and gentle movement practices support clients who feel detached from their physical selves, encouraging a compassionate reconnection with their bodies. This work can be particularly empowering for trans+ and queer clients, who may have complex relationships with their bodies due to societal or identity-based pressures.

In sum, the Safety and Stabilization phase equips clients with tools for navigating difficult emotions, managing stress, and establishing a secure base within themselves. This phase sets a compassionate tone for the entire recovery journey, creating a foundation that honours the client’s pace, capacity, and unique needs. For those who have experienced systemic inequities or repeated trauma, this phase is especially crucial, as it helps rebuild a sense of safety and control that may have been compromised. Through these initial steps, clients can begin the path toward healing with a stable, supportive base.

Phase 2: Processing and Mourning

The second phase, Processing and Mourning, is a deeply transformative stage in trauma recovery, guiding clients through the complex process of engaging with traumatic memories within a controlled and supportive environment. This phase enables clients to release the intense emotional weight of their past experiences, reframing these memories from overwhelming flashbacks to integrated parts of their personal narratives. Through confronting and processing these memories, clients begin to liberate themselves from trauma’s grip on the present, gaining a renewed sense of agency and self-understanding (Herman, 1992).

Processing and mourning trauma, however, can be an intense and challenging journey. For many clients, engaging with traumatic memories evokes painful emotions and sensations that may have been suppressed or unacknowledged for years. A skilled therapist plays a crucial role in supporting clients through potential retraumatization, offering grounding techniques and containment strategies that help clients maintain emotional safety. These approaches allow clients to process trauma in a gradual, sustainable way, minimizing the risk of becoming overwhelmed and ensuring that clients feel supported throughout this sensitive phase of recovery.

Key Therapeutic Approaches: EMDR, Somatic Experiencing, and Narrative Therapy

In this phase, therapeutic approaches such as Eye Movement Desensitization and Reprocessing (EMDR), somatic experiencing, and narrative therapy offer diverse and effective pathways for processing trauma on both cognitive and physical levels. EMDR, developed by Francine Shapiro (2018), is a structured protocol that uses bilateral stimulation, such as guided eye movements, to help clients reprocess traumatic memories. By repeatedly pairing distressing memories with calming bilateral stimulation, EMDR reduces the emotional intensity of these memories, allowing clients to retain insights and reflections without re-experiencing pain. This method is particularly valuable for trauma survivors who feel “stuck” in certain memories, as it facilitates a gentle and controlled processing of traumatic material.

Somatic experiencing, as highlighted by Levine (2010), emphasizes that trauma is a somatic experience, not only psychological. Trauma often lingers in the body, manifesting as chronic tension, hypervigilance, or heightened physiological responses to perceived threats. Through somatic experiencing, clients are encouraged to listen to their body’s cues and gradually release stored trauma within the nervous system, promoting a holistic healing that reaches deep into the physical self. This body-centered approach is particularly beneficial for trans+ and queer clients who may have complex relationships with their bodies due to past discrimination or identity-based trauma, as it empowers them to experience their bodies as safe and resilient.

Narrative therapy offers another essential tool in this phase, allowing clients to re-author their life stories in a way that feels empowering and affirming. Through narrative exploration, clients reclaim agency over their experiences, shifting from a passive recounting of trauma to an active reframing that emphasizes resilience and strength. For those whose trauma has overshadowed their sense of self, narrative therapy enables clients to integrate their past without being defined by it, creating a narrative of empowerment rather than victimhood.

Internal Family Systems (IFS) and Parts-Based Trauma

Another invaluable approach within this phase is the Internal Family Systems (IFS) model, explored in Healing the Fragmented Selves by Fisher (2017). IFS posits that the psyche is composed of multiple “parts,” each with distinct emotions, memories, and functions. For trauma survivors, these parts often include wounded “inner children” or protective “managers” that have developed as adaptive responses to trauma. By engaging with these parts in a compassionate self-dialogue, clients learn to recognize, understand, and heal the internalized responses that may have once protected them but now contribute to feelings of shame, fear, or self-doubt.

This process of connecting with internal parts is particularly empowering for marginalized individuals, including trans+, queer, and racialized clients, who may carry complex layers of trauma stemming from societal rejection, discrimination, or identity-based oppression. For example, a client might work with their therapist to engage with a younger part that holds feelings of abandonment or shame related to their identity. By validating this part’s experiences and extending self-compassion, the client can begin to heal from internalized stigma, fostering self-worth and self-acceptance (Fisher, 2017; Mullan, 2023).

Grieving Identity-Based Losses

In this phase, clients are often encouraged to mourn not only personal traumas but also identity-based losses. Marginalized clients, particularly those who have experienced rejection or discrimination, may grapple with grief over lost relationships, lost opportunities, or lost parts of themselves that were suppressed for survival. Grieving these identity-related losses is a vital part of the healing journey, as it allows clients to honour and release the parts of their lives that were impacted by trauma. This process creates space for self-compassion, enabling clients to redefine themselves in a way that feels whole, integrated, and true to who they are.

Practical Application

To support clients in processing trauma without retraumatization, therapists often incorporate containment techniques—methods that help create emotional boundaries around traumatic material. These techniques allow clients to “hold” painful memories at a manageable distance, making it possible to revisit them without becoming emotionally flooded.

•Protective Containers: Visualizations, such as imagining a protective container or safe box for difficult memories, provide a mental space where clients can “store” distressing emotions until they are ready to process them further. This strategy allows clients to engage with trauma at a sustainable pace, respecting their emotional limits and offering control over when and how memories are accessed.

•Somatic Grounding: Somatic grounding exercises, like focusing on breathing or placing a hand on the heart, help clients remain physically grounded while discussing traumatic experiences. These exercises are especially effective for clients who feel triggered during memory processing, as they redirect attention to the body’s present sensations, reducing the risk of emotional flooding.

•IFS Self-Dialogue: Therapists may also guide clients through IFS-based self-dialogue, where clients learn to listen to and communicate with their inner parts compassionately. For example, clients might engage in a conversation with a younger part that holds painful memories, acknowledging this part’s emotions and reassuring it of its worth and safety.

In sum, the Processing and Mourning phase is a journey of self-compassion and transformative healing. It allows clients to honour the experiences that shaped them, mourn the losses imposed by trauma, and integrate these experiences into a cohesive sense of self. By moving through this phase, clients gradually release the emotional hold of trauma, opening up space for personal growth, resilience, and a redefined sense of identity. For many, this phase marks a turning point in their healing journey, as they begin to reclaim agency, self-worth, and hope for the future.

Phase 3: Reconnection and Integration

In the final phase, Reconnection and Integration, trauma survivors focus on weaving their past experiences into a resilient, cohesive sense of self. This phase marks a significant turning point, where clients begin to live in ways no longer defined by trauma. Reconnection and integration not only signify a release from past pain but also a transformation into a life imbued with purpose, meaning, and self-empowerment. Many clients in this phase experience a renewed connection to their values, relationships, and goals—creating an opportunity to envision a life rooted in authenticity and self-compassion (Herman, 1992).

For trans+ and queer clients, this phase can be especially transformative, as it allows for healing from periods of isolation, rejection, or exclusion often tied to identity-based trauma. In this stage, clients are encouraged to seek out and cultivate affirming, supportive communities where they feel validated and respected. Reconnecting with self and others is essential here, as it fosters a renewed sense of belonging, dignity, and empowerment that may have been disrupted by trauma (Linklater, 2014; Mullan, 2023). Building connections within communities that celebrate their identities enables clients to reclaim the right to be seen, accepted, and celebrated for who they are.

Community Involvement and Relational Healing

Community connection and relational approaches play a vital role in this phase, with the power of connection and shared experiences becoming integral to clients’ journeys. Expressive therapies, such as art therapy, are uniquely suited to helping clients explore their evolving identities, process emotions, and envision their lives beyond trauma. Engaging in creative practices like drawing, painting, or storytelling provides clients with a safe and empowering outlet for self-expression. Art therapy, in particular, allows survivors to visually represent their healing journeys, bridging the gap between internal experiences and external expression—an experience that can be profoundly healing for marginalized clients who may struggle to find language for their unique identities and stories (Ogden & Fisher, 2015).

In addition to expressive therapies, group therapy or community events provide clients with opportunities to share and rebuild relationships in supportive settings. For example, attending a peer support group, volunteering, or participating in advocacy work can reinforce clients’ sense of belonging and help them reconnect with a meaningful purpose. These activities not only foster relational healing but also instill a sense of empowerment as clients witness their own growth within a community.

A Therapist’s Perspective on Reconnection and Integration

From a therapist’s perspective, the Reconnection and Integration phase is a time to encourage clients to explore meaningful connections and supportive communities. Therapists may guide clients in identifying activities or groups that align with their values and provide a sense of purpose. For instance, a therapist might help a client reflect on community groups that validate their identity or suggest expressive arts workshops where they can explore and celebrate their journey. This process fosters a sense of agency and self-discovery, empowering clients to actively shape their lives in ways that honour their growth and resilience.

Practical Application

Practical exercises in this phase often focus on celebrating personal growth and exploring connections with others:

•Collage of Identity and Strengths: Expressive arts therapy offers clients a tangible way to celebrate their evolving identities. One exercise is creating a collage that represents their values, aspirations, and achievements. This visual representation serves as a reminder of resilience and progress, helping clients see themselves as whole, resilient individuals. By reflecting on the elements of their lives they wish to carry forward, clients create a roadmap for their future that honours their journey (Ogden & Fisher, 2015).

•Community Reconnection: In this phase, clients may benefit from exploring community involvement, whether through support groups, advocacy work, or cultural gatherings. For trans+ and queer clients, connecting with others who share similar lived experiences can be particularly empowering, helping them feel understood and accepted. These experiences offer a counter-narrative to past isolation, reinforcing that they are not alone in their journeys (Linklater, 2014).

The Reconnection and Integration phase ultimately celebrates resilience, supporting clients as they reclaim their lives with renewed autonomy and agency. By moving from a survival-focused mindset to one that embraces growth and self-discovery, clients find strength not only within themselves but within the communities they choose to connect with. For many, the journey through trauma becomes a journey back to themselves—one that honours their unique need for safety, meaning, and connection.

What to Expect from Trauma Therapy

Entering trauma therapy can feel intimidating, especially for those unfamiliar with the process. Understanding what to expect can help ease this uncertainty. Trauma therapy is typically structured around distinct phases—Safety and Stabilization, Processing and Mourning, and Reconnection and Integration—that build upon one another to create a comprehensive healing journey. The length and focus of each phase vary based on individual needs, but each is designed to respect your unique pace and experiences.

Sessions often begin with an initial assessment, where you and your therapist discuss your goals, current challenges, and what you hope to achieve in therapy. In the Safety and Stabilization phase, sessions may focus on grounding techniques, coping skills, and emotional regulation exercises that help you feel secure and connected to the present. This foundational work is essential before delving into the deeper work of Processing and Mourning, where you may explore traumatic memories in a safe, supportive environment. Techniques like somatic experiencing, narrative therapy, or Internal Family Systems (IFS) may be used to help you process past experiences without retraumatization.

In the final phase, Reconnection and Integration, therapy sessions are geared towards rebuilding connections—with yourself, your values, and others. Here, you may explore goals for the future, reconnect with community, and embrace a sense of identity and purpose that goes beyond trauma. Throughout each phase, your therapist will work collaboratively with you, adapting the approach as needed to honour your comfort, pace, and preferences.

Trauma therapy is a process of gradual transformation. Each session builds upon previous work, creating a cumulative sense of safety, self-compassion, and empowerment. This journey may take months or even years, depending on your specific experiences and goals, but each phase is designed to support you in reclaiming a life of resilience, agency, and authenticity.

FAQs on Trauma Recovery

Below are some common questions that many clients have when considering trauma recovery. These answers provide a general overview, though your therapist can offer more personalized guidance based on your specific needs and goals.

• How long does each phase take? The length of each phase varies widely from person to person. For some, Safety and Stabilization may take a few sessions, while others may need months or even years to feel secure. Processing and Mourning can take several months, as this phase requires deep emotional work. Reconnection and Integration is often an ongoing process that continues even after therapy has ended. Each phase is adapted to fit your pace and needs, ensuring that you feel safe and supported throughout.

• What if I’m not ready to process trauma?It’s completely normal to feel hesitant about processing traumatic experiences. The phased approach is designed to respect where you are, allowing you to start with Safety and Stabilization before any deeper work begins. Many clients find that focusing on grounding and coping skills in the early phase helps build the confidence needed to approach more challenging memories when the time feels right.

• Will trauma therapy make me relive my past experiences? Effective trauma therapy aims to help you process past experiences without retraumatization. Techniques like Eye Movement Desensitization and Reprocessing (EMDR), Sensorimotor Psychotherapy (SP), and Trauma-Informed Stabilization Treatment (TIST) are designed to allow you to explore traumatic memories in a controlled and supportive environment. Your therapist will guide you in a way that keeps you grounded in the present, ensuring you feel safe throughout the process.

• How will I know if I’m making progress? Progress in trauma therapy is often gradual and can be observed in small shifts, like feeling less reactive to triggers or experiencing improved emotional regulation. As you move through each phase, you may notice a greater sense of control, self-compassion, and resilience. Your therapist will work with you to set achievable goals and regularly assess progress to ensure therapy aligns with your needs.

• Can trauma therapy help with identity-based trauma? Yes, trauma therapy that incorporates an anti-oppressive approach is particularly effective for individuals who have experienced identity-based trauma. Therapists who understand the impact of discrimination, exclusion, or marginalization can offer a safe and affirming space for you to explore and heal from these experiences. Approaches like narrative therapy and community reconnection are especially helpful for trans+, queer, and racialized clients who seek to rebuild a sense of mattering, belonging, and engagement with the world around them.

• What if I need to take a break? Taking breaks is a natural part of the healing journey, and your therapist will support you if you need to pause or adjust the pace of therapy. Trauma recovery is not a linear process, and moments of rest or reflection can be valuable for integrating what you’ve learned. You’re encouraged to communicate openly with your therapist about your needs so the therapeutic process can adapt accordingly.

Conclusion

Healing from trauma is a journey that requires patience, compassion, and a carefully guided structure. The phased approach—progressing through Safety and Stabilization, Processing and Mourning, and finally, Reconnection and Integration—offers a grounded, empathetic pathway that respects each individual’s unique pace and lived experience. It acknowledges that healing is neither quick nor linear; instead, it unfolds gradually, allowing survivors to rebuild a sense of safety and control, reframe painful memories, and ultimately reconnect with themselves and others in meaningful ways.

Each phase in this approach contributes to a comprehensive transformation: the first phase lays a foundation of safety, establishing internal stability and resilience; the second phase facilitates the release of trauma’s emotional weight, allowing survivors to find compassion and strength within themselves; and the final phase reconnects clients with their values, relationships, and community, empowering them to live authentically and with purpose. For many, this journey represents a reclamation of identity, an honouring of resilience, and a testament to the strength found in self-discovery.

This structured approach to trauma recovery recognizes that healing is not about erasing the past. Rather, it is about weaving one’s history into a life that honours and transcends the pain. Trauma may alter one’s course, but it does not define the entire story. Instead, it becomes part of a narrative of growth, self-compassion, and empowerment.

Continue the Convo

If the ideas in this blog resonate with you, I warmly invite you to connect with me. Whether you’re a therapist seeking guidance on supporting clients through trauma recovery, or someone navigating trauma and looking for support, I’m here to help. You may book individual therapy sessions or peer consultations online. Be sure to bookmark this blog for future insights, reflections, and updates.

References

Craparo, G., Ortu, F., & van der Hart, O. (2019). Rediscovering Pierre Janet: Trauma, dissociation, and a new context for psychoanalysis. Routledge.

Fisher, J. (2017). Healing the fragmented selves of trauma survivors: Overcoming internal self-alienation. Routledge.

Herman, J. L. (1992). Trauma and recovery: The aftermath of violence—from domestic abuse to political terror. Basic Books.

Levine, P. A. (2010). In an unspoken voice: How the body releases trauma and restores goodness. North Atlantic Books.

Linklater, R. (2014). Decolonizing trauma work: Indigenous stories and strategies. Fernwood Publishing.

Mullan, J. (2023). Decolonizing therapy: Oppression, historical trauma, and politicizing your practice. North Atlantic Books.

Ogden, P., & Fisher, J. (2015). Trauma and the body: A sensorimotor approach to psychotherapy. W. W. Norton & Company.

Shapiro, F. (2018). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures (3rd ed.). Guilford Press.

Siegel, D. J. (1999). The developing mind: How relationships and the brain interact to shape who we are. Guilford Press.