5 Essential Steps Before Contacting a Trauma Therapist
By Cierra Listermann, Ph.D., HSP-P
Reaching out for therapy can feel intimidating, even a little scary — but it’s also incredibly brave. If you’ve experienced trauma, that first outreach can feel especially daunting. You might already feel anxious, guarded, or unsure who to trust. That’s why connecting with a trauma-informed therapist is not quite the same as reaching out to a generalist. Trauma therapy is a different kind of experience — and finding the right fit really matters.
Whether you're dealing with recent events or long-buried wounds, starting this journey means you're choosing healing, and that’s powerful. Here are five essential steps to take before contacting a trauma therapist, to help you feel more prepared, supported, and grounded.
1. Acknowledge That Your Experience Matters
Before anything else, give yourself credit for even considering seeking out help and participating in therapy to work through your trauma. Trauma can leave us questioning whether our experiences "count" or if we’re just “overreacting.” The truth is: if it hurt you, changed you, or left a mark — it matters. Remember, there is no such thing as comparative trauma and you don’t need to minimize or invalidate our own experiences by comparing them to others. Your healing is valid and you deserve support, empathy, and care.
2. Reflect Gently on What’s Bringing You Here
You don’t need to have a clear narrative or be ready to dive into specific details during the consultation call, but taking a quiet moment to ask yourself, “What’s been showing up for me?” or “What do I hope to feel differently about?” can help clarify your intention and give your future trauma-informed therapist a place to start. This can also be really helpful to identify goals you may want to work toward and ensure alignment with the services and treatment approaches a potential therapist provides.
3. Learn a Little About Trauma-Informed Therapy
Trauma therapists often use specialized approaches designed to gently help you process and heal. One evidence-based method is Cognitive Processing Therapy (CPT) — a structured approach that helps people understand how trauma has impacted their thoughts and beliefs. It focuses on identifying unhelpful patterns like guilt, shame, or mistrust and learning to shift them in a safe, supported way. This is the treatment approach I have significant training and expertise in, and have found it to be very effective and helpful across the majority of clients I have treated with varying types of traumatic experiences.
Other common trauma therapies include Eye Movement Desensitization and Reprocessing (EMDR), Somatic Therapy (body-based healing), Internal Family Systems (IFS), and Trauma-Informed Cognitive Behavioral Therapy. You don’t need to know which one is right for you initially — but learning a bit about these methods can help you feel more informed and confident when speaking with a potential therapist to ensure goodness of fit.
4. Check In With Your Comfort and Safety Needs
Trauma therapy requires vulnerability, so it’s okay to have preferences. Here are some general reflection prompts to get you started:
Would you feel more comfortable with a therapist of a particular gender, culture, or background?
Do you need someone who specializes in a specific type of trauma to help you feel more understood — like childhood abuse, medical trauma, or PTSD from military service?
Would meeting via teletherapy feel more grounding to you to be able to be in the comfort of your own home or other safe space versus in a therapy office?
Thinking about these needs ahead of time helps create a space where you feel seen and safe. It is also an essential part of building the therapeutic alliance, which is crucial toward positive treatment outcomes and fostering a positive therapy experience for you, as well as establishing a sense of safety, autonomy, and agency from the beginning that is paramount to your healing journey.
5. Make Space for Your Feelings About Starting
It’s normal to feel anxious, unsure, or even resistant to starting therapy, especially concerning trauma therapy as your experiences may be difficult discuss openly with someone else, even a trained professional. Write down any fears, questions, or boundaries you want to express up front. A good trauma therapist will understand that trust takes time and will honor your pace. You don’t have to have it all figured out to begin, just starting the process is a major accomplishment and investment in yourself.
Final Thought:
Trauma can make the world feel unsafe and unpredictable — but therapy is a place where you get to take back control, piece by piece. You’re not broken. You’re healing. When you’re ready, the right trauma therapist can walk with you as you reconnect with your strength, your story, and yourself.
💬 Ready to Take the Next Step?
If you're considering trauma therapy and seeking a compassionate, trauma-informed space to begin your healing journey, at Carolina Trauma Recovery and Psychological Services I’m here to support you.
I specialize in evidence-based trauma treatment including Cognitive Processing Therapy (CPT) and other treatment approaches proven to promote trauma recovery. I offer an integrative approach tailored to your needs. No “one size fits all” here.
👉 Book your free consultation and discover how trauma therapy can help you move forward. Let’s talk about what healing could look like for you — I’m here when you’re ready.
