What Is Trauma?

Founder of Sensorimotor Psychotherapy, Pat Ogden explains trauma as any experience stressful enough to leave a person feeling helpless, frightened, overwhelmed, or profoundly unsafe—thus unable to integrate the experience (Ogden & Fisher, 2015). Trauma can be a single incident, such as a natural disaster, or it can be repeated over time, such as childhood abuse. When trauma occurs with a primary caregiver (attachment figure), the effects can be particularly difficult to resolve (Ogden & Fisher, 2015).

Integrative trauma therapist Linda Thai notes that trauma is, at its core, inescapability—being trapped in a profoundly distressing experience without the ability to take action or escape. In cases like natural disasters, this may be due to physical danger. In childhood abuse, children may be unable to leave because they are dependent on their caregiver.

The Window of Tolerance

The window of tolerance describes the range of nervous system arousal in which a person can function and feel regulated, especially after experiencing distressing events such as trauma. When we are within our window of tolerance, we can engage socially, think clearly, and pursue well-being (Siegel, 1999).

Outside this range, we may experience:

• Hyperarousal: Excessive activation of the nervous system—feelings of anxiety, anger, panic, or overwhelm.
  
  
• Hypoarousal: Under-activation—feelings of numbness, disconnection, or shutdown.

Trauma often leads to a narrowed window of tolerance, making it harder to return to a calm, connected state.

You can reflect on your own patterns by asking:

1. Which states feel most familiar—hyperarousal, hypoarousal, or optimal arousal?
   
   
2. What percentage of your week do you spend in each state?
   
   
3. What behaviors, thoughts, emotions, or environments tend to trigger each state? (For example, a belittling comment from a partner might lead to feelings of inadequacy and a hyperarousal response, such as numbing and scrolling through social media.)
   
   

From there, you can try practices recommended by Dezelic (2013), such as mindfulness, deep breathing, and self-soothing, to help expand your window of tolerance.

Best Therapy for Trauma

Therapy is a powerful way to widen your window of tolerance and build emotional resilience. Once safety and trust are established, a therapist can help you explore the edges of hypoarousal and hyperarousal states to increase your regulatory capacity (Ogden & Fisher, 2015).

Research shows that the following therapies consistently reduce PTSD symptoms (Schrader & Ross, 2021):

• Prolonged Exposure (PE)
  
  
• Eye Movement Desensitization and Reprocessing (EMDR)
  
  
• Cognitive Processing Therapy (CPT)
  
  

While these three modalities have the strongest research base, other approaches—such as somatic therapy, narrative therapy, and various integrative methods—can also be highly effective for trauma recovery.

No matter the modality, the therapeutic relationship is essential. A sense of relational safety with your therapist provides the foundation for healing.

How to Get Started With Trauma Therapy

If you’re considering trauma therapy, here are a few steps to guide your search:

1. Identify the type of trauma you want to address. If it’s relational trauma, look for a therapist with training in attachment-based or relational approaches.
   
   
2. Consult with multiple therapists. Most offer free consultations—choose the one you feel most connected to.
   
   
3. Ask about their trauma treatment training. Specialists often have advanced certification in one or more evidence-based trauma modalities.
   
   
4. Use supportive resources outside of therapy. Mindfulness, self-compassion practices, and books from trauma experts can enhance your healing process.
   
   

Sources

Dezelic, M. (2013). Window of tolerance – trauma/anxiety related responses: Widening the comfort zone for increased flexibility [Handout]. Dr. Marie Dezelic. Retrieved from https://www.drmariedezelic.com/window-of-tolerance--traumaanxiety-rela

Ogden, P., & Fisher, J. (2015). Sensorimotor psychotherapy: Interventions for trauma and attachment. W. W. Norton & Company.

Schrader, C., & Ross, A. (2021). A review of PTSD and current treatment strategies. Missouri Medicine, 118(6), 546–551.

Siegel, D. (1999). The developing mind. New York, NY: Guilford Press.

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