Nervous System Therapies for Trauma Recovery: Going Beyond Psychotherapy and Medication

The Best Therapies for Trauma Recovery Are Ones That Keep Your Nervous System in Mind

If you're healing from trauma, you probably noticed that there can be a big difference between what you tell yourself ("I know I'm safe now." "I know this person is safe." "I do not need to be in fight/flight/freeze mode right now") and what you feel.

When it comes to professional mental health care, many people seek options outside of medication but find that traditional talk therapy only takes them so far. This is because trauma is stored in the body and doesn't respond readily to words; it speaks a nonverbal language only. That’s where brain- and body-based therapies come in.

In this post, we'll look at six powerful therapies that speak the same language as your body and nervous system, better supporting your trauma recovery: Neurofeedback, EMDR, Brainspotting, Somatic Experiencing, Psychedelic-Assisted Therapy, and Acupuncture. For each one, we'll explain what it is, how it can help with trauma, and what you can expect if you decide to give it a try.

1. Neurofeedback

What it is: Neurofeedback is a type of brain training that helps your brain reorganize neural pathways and optimize its functioning. Using sensors placed on your scalp, the system tracks your brainwave activity in real time and shows that activity back to you, often through music, a game, or a visual display. In this way, the brain gets to see its own activity as if looking in a mirror. When the brain sees itself, it begins to self-regulate.

How it helps with trauma: Trauma often leaves the brain stuck in survival mode, rewiring the nervous system for protection, leading to things like poor sleep or appetite, feeling on edge and easily 'triggered', and difficulty experiencing feelings of calm and joy. Neurofeedback promotes neuroplasticity, gently helping the brain find its way back to a relaxed, balanced state, leading to improvements in sleep, mood, anxiety, focus, and emotional regulation.

What sessions are like: A neurofeedback session is typically 30 to 60 minutes long. You’ll sit in a comfortable chair while sensors are placed on your head. You simply relax and watch a screen or listen to music while your brain receives feedback. There’s no shock or stimulation, no medication or pain. Neurofeedback is a non-invasive treatment.

How long it takes: Most people start with 20 to 40 sessions, typically starting once or twice a week, then monthly as treatment progresses. Some feel better starting with the first session, while others notice gradual improvements throughout the first several sessions.

Looking for more details about neurofeedback? We wrote a blog post all about it!

2. EMDR (Eye Movement Desensitization and Reprocessing)

What it is: EMDR is a structured therapy that helps people reprocess specific traumatic memories so they’re no longer as distressing. It uses a process called bilateral stimulation—such as eye movements, tapping, or sound tones (all ways that EMDR can "speak the language" of the nonverbal nervous system)—to help the brain "digest" memories that got stuck.

How it helps with trauma: EMDR is particularly effective for single-event traumas (like accidents or assaults), as well as complex trauma from long-term experiences like abuse or neglect. It helps the brain refile these memories into the past, so they no longer trigger present-day reactions.

What sessions are like: A typical EMDR session lasts 50–90 minutes. You’ll first work with your therapist to identify a target memory. Then, using bilateral stimulation, your brain will begin to process the memory while you notice thoughts, emotions, or sensations.

How long it takes: Some people experience significant change in just a few sessions, while others with complex trauma may work with EMDR for several months. A thorough preparation phase ensures you feel safe and with enough internal resources before targeting distressing memories.

3. Brainspotting

What it is: Brainspotting is a powerful, focused therapy that uses eye positions to help access unprocessed trauma stored in the deeper parts of the brain. The idea is: “where you look affects how you feel.” By locating a “brainspot” connected to emotional material, the brain begins to process and release what’s been held beneath the surface. It's often considered a close relative to EMDR, and is described as newer and a more "targeted" process than EMDR. Some brains respond better to one or the other, and some get meaningful benefits from both.

How it helps with trauma: Like EMDR, Brainspotting helps access the emotional and somatic (body-based) parts of trauma, targeting specific traumatic memories or unhealthy beliefs. It harnesses the connection between eye position and the brain's ability to process memories, promoting a deep sense of release.

What sessions are like: In a session (typically 50–60 minutes), you’ll work with your therapist to find a "brainspot"—often using a pointer to guide your eye gaze. You may wear headphones with bilateral music to support processing. Once the spot is found, you’ll hold your gaze there and notice what thoughts, feelings, and sensations come up, while your therapist offers guidance and support.

How long it takes: Some clients feel relief within just a few sessions, while others benefit from longer-term work. Frequency can vary from weekly to every other week, depending on your goals and your nervous system's capacity.

4. Somatic Experiencing

What it is: Somatic Experiencing (SE) is a gentle, body-focused therapy that helps release the physical tension and survival energy stored in the nervous system after trauma. Developed by Dr. Peter Levine, SE helps you build awareness of your body and gradually move through sensations that were too overwhelming to process at the time of the trauma.

How it helps with trauma: Trauma isn’t just a memory—it’s an experience the body often couldn’t complete. SE supports the body in finishing those stress responses (like fight, flight, or freeze) in a slow, "little-bit-at-a-time" way that restores a sense of safety and control.

What sessions are like: Sessions are usually 50–60 minutes. You’ll talk with your therapist while also tracking sensations in your body. The therapist may guide you to notice specific feelings, shifts, or images that arise. The focus is on building capacity and resilience in the body.

How long it takes: SE is typically a longer-term therapy, especially for complex trauma. Weekly or biweekly sessions are common, and the pace is customized to your nervous system’s tolerance for change.

5. Psychedelic-Assisted Therapy

What it is: Psychedelic-assisted therapy uses the support of certain psychedelic medicines—like ketamine, MDMA, or psilocybin—alongside psychotherapy. These sessions are done in safe, legal, and structured environments with trained providers, and often include preparation and integration work before and after the medicine experience.

How it helps with trauma: Psychedelics can create a temporary shift in consciousness that allows people to explore trauma with more openness and less fear or shame. Many describe a sense of expanded awareness, self-compassion, or emotional release. These substances can help disrupt stuck patterns, reconnect individuals with their inner healing wisdom, and allow painful memories to be processed in new ways.

What sessions are like: A typical psychedelic therapy process includes several stages:

1. Preparation sessions – You meet with your therapist or guide to discuss your history, set intentions, and prepare for the full session.

2. Medicine session – Usually lasting anywhere from 40 minutes to a few hours, during which you are supported in a calm, private setting with trained professionals. You may lie down, wear eyeshades, and listen to music as you go inward.

3. Integration sessions – After the experience, you'll meet again to process insights, feelings, and make meaning from what came up during the medicine session.

How long it takes: Some people experience profound shifts after just one psychedelic session (especially with ketamine), while others work with a series of sessions over weeks or months. Integration is key—healing doesn’t just happen during the medicine journey, but in how the experience is understood and applied afterward. Psychedelic therapy is not a “quick fix,” but it can catalyze deep, lasting change when held with care.

6. Acupuncture

What it is: Acupuncture is an ancient Chinese medicine technique that involves inserting very fine needles into specific points on the body. These points help regulate the body’s energy systems and promote healing.

How it helps with trauma: Acupuncture can calm the nervous system, reduce anxiety, improve sleep, and support the body’s natural healing processes. Many clients report feeling deeply relaxed and grounded after treatment. It also helps regulate the vagus nerve and supports parasympathetic (rest-and-digest) states.

What sessions are like: Sessions typically last 45–60 minutes. After a short intake, the practitioner will place thin needles in various points (often in the ears, arms, legs, or back). You’ll rest quietly while the needles are in place for about 20–30 minutes. It’s usually a peaceful, meditative experience. For those squeamish around needles, alternative methods like acu-tonics are a great option.

How long it takes: Some clients feel benefits after just one session, especially in stress or anxiety reduction. For trauma support, a series of weekly or biweekly sessions over several months is often recommended.

Final Thoughts

Healing from trauma is deeply personal; there’s no “right” path. Whether you feel drawn to the gentle support of acupuncture, the brain-based retraining of neurofeedback, or the expanded states offered by psychedelic-assisted therapy, finding treatment that honors both your story and your nervous system is essential for trauma recovery.

If you're thinking about signing up for any of these therapies, you might consider starting with a consultation to explore which one fits your needs, comfort level, and goals. Our Sacramento-based practice specializes in neurofeedback and offers free consultations. Alternatively, you can check our resource page to find recommendations for other local services like acupuncture and psychedelic-assisted therapies.

Original illustrations by @theoverthinkingbrain