Understanding the limitations of talk therapy

If you’ve done podcast after podcast, read the self‑help books and spent hours venting in therapy only to feel just as triggered, you’re not alone. Talk therapy can be a lifesaver for many issues, but when it comes to deep trauma, it often isn’t enough. As trauma therapist John Hawkins notes, our brains store traumatic experiences in the body and nervous system, so purely cognitive processes (aka talking and analyzing) can actually keep you stuck. Simply retelling your story might offer clarity, but it doesn’t release the energy of those memories. Trauma overwhelms the nervous system, causing structural dissociation and leaving sensory memories unintegrated. Without addressing this body‑based response, symptoms like flashbacks, hypervigilance and emotional numbness persist.

Why trauma needs a body‑based approach

Trauma changes the way the brain and nervous system function. During a traumatic event, the brain’s thalamus and limbic system can become overwhelmed, and memories are stored in implicit (body‑based) memory. Talking about the event activates the executive attention network but may shut down the default mode network that processes deeper emotional healing. This is why many people feel like they’re “going in circles” in therapy, insights don’t necessarily translate into relief.

Healing modalities that go beyond talking

1. EMDR (Eye Movement Desensitization and Reprocessing) – As described above, EMDR uses bilateral stimulation to help the brain reprocess traumatic memories. It can work faster than traditional talk therapy and is supported by research.
2. Internal Family Systems (IFS) therapy – IFS views the psyche as a system of parts (e.g., protectors, exiles). Through guided visualization and dialogue, you learn to listen to and heal wounded parts of yourself. IFS can be especially helpful for complex trauma.
3. Somatic and body‑based therapies – Modalities such as sensorimotor psychotherapy, somatic experiencing and yoga therapy help clients reconnect with their bodies and release stored tension. Somatic techniques often involve grounding exercises, gentle movement and noticing physical sensations.
4. Mindfulness and movement – Practices like mindfulness meditation, deep breathing, tai chi and dance can calm the nervous system by activating the parasympathetic “rest‑and‑digest” response. Movement releases excess stress hormones and helps integrate body and mind.
5. Creative therapies – Art, music and expressive writing allow individuals to process trauma non‑verbally. These approac
7. For more insight on why body-based therapies are effective, Harvard Health’s guide to somatic therapy explains how focusing on bodily sensations can help process and heal traumatic experiences.hes engage different areas of the brain and can reduce the overwhelm of discussing painful experiences.

How to get started

If you’ve been spinning your wheels in talk therapy and wonder if healing is even possible, I want you to know there is hope. Trauma‑informed healing requires working with both your brain and body. That’s why my practice integrates EMDR, IFS and somatic tools so we can untangle the survival strategies that once kept you safe and help you finally feel at home in your own skin. Healing may feel daunting, but you don’t have to do it alone. Drop me a line and we’ll explore an approach that meets you where you are.