Written by Luisa Kos
Table of contents
Understanding trauma & PTSD
Trauma refers to the emotional response to a deeply distressing or disturbing event. It can be caused by a single incident, such as an accident or assault, or develop over time from prolonged exposure to stress, like childhood neglect or abusive relationships.
Post-Traumatic Stress Disorder (PTSD) is a condition that can develop after experiencing or witnessing trauma. It affects how the brain processes memories, emotions, and stress, often leading to distressing symptoms that interfere with daily life.
Common symptoms of trauma & PTSD
Everyone responds to trauma differently, but common symptoms include:
- Flashbacks or intrusive memories
- Nightmares and sleep disturbances
- Avoidance of people, places, or situations that trigger distressing memories
- Feeling constantly on edge, irritable, or easily startled
- Emotional numbness or detachment from loved ones
- Difficulty concentrating or feeling overwhelmed by emotions
The impact of trauma on mental health
Untreated trauma can have a long-term impact on mental and physical health. It may contribute to anxiety, depression, substance use, and relationship difficulties. Some people also develop complex PTSD (C-PTSD), which involves more persistent emotional and behavioural challenges.
Getting help for trauma & PTSD
Recovery from trauma is possible with the right support. Therapy can help process difficult emotions, reduce distressing symptoms, and develop healthy coping strategies. Common approaches include:
- Trauma-Focused Cognitive Behavioural Therapy (TF-CBT) – Helps reframe negative thought patterns linked to trauma.
- Eye Movement Desensitisation and Reprocessing (EMDR) – A structured therapy that helps the brain reprocess traumatic memories.
- Somatic therapy – Focuses on the body’s response to trauma, helping release stored tension.
- Mindfulness & self-regulation techniques – Reduces stress and promotes emotional stability
PTSD can develop immediately after someone experiences a disturbing event, or it can occur weeks, months or even years later.
Find a trauma therapist
Therapists who can help with Trauma and PTSD
Alexia Anghelakou
I am an integrative psychotherapist providing counselling and psychotherapy across a range of contexts in the private and public sectors and offer short- and long-term therapy in London Bridge, South West London and online (via Zoom). Experience I have provided counselling and psychotherapy for various charities, like: – Mind, a UK mental health charity, a UK-based specialised residential charity for people with complex needs, – a London-based charity offering counselling to women. Beyond psychotherapy, I have been working for the last 15+ years in the corporate sector as a marketing research consultant. I understand the challenges of balancing the demands at a 9-5 job with family, personal relationships and personal growth. Qualifications I have a Masters in Integrative Psychotherapy from the Metanoia Institute (London, UK), validated by Middlesex University. I am a member of the UK Council for Psychotherapy (UKCP) and the British Association for Counselling and Psychotherapy (BACP) and follow their codes of conduct and ethical principles.
Ines Paula
Life can sometimes feel overwhelming, confusing, or simply harder than it should. You may be struggling with anxiety, low mood, relationship difficulties, loss, life transitions, low self esteem, or a sense that something isn’t quite right, even if you can’t put it into words. Therapy offers a space where you can slow down, reflect, and make sense of your experiences in a supportive and non-judgemental environment. Together, we can explore the thoughts, feelings, and patterns that may be keeping you stuck, helping you develop a deeper understanding of yourself and your relationships. My aim is not to tell you what to do, but to help you reconnect with your own strengths, gain clarity, and find new ways of responding to life’s challenges. Whatever brings you to therapy, you do not have to face it alone.
Monika Bakonyi
MBACP Accredited humanistic psychotherapist and counsellor based in Fulham and Putney, South West London, with fees starting from £70 per session. She is a specialist in narcissistic abuse recovery — an area of growing clinical need in which relatively few practitioners have dedicated expertise. Monika has a sophisticated understanding of the patterns, psychological impacts, and recovery trajectory for people who have experienced relationships with narcissistic or personality-disordered individuals. Her humanistic foundation provides a warm, affirming base from which clients can rebuild self-worth.
Lesley Kollikho
My approach is trauma-informed and integrative, drawing on psychodynamic, relational, somatic, and existential perspectives. I believe that meaningful change begins with a therapeutic relationship in which you feel safe, understood, and accepted. Together, we create a space where you can explore your thoughts, emotions, and experiences at a pace that feels right for you. No two people experience life in the same way, so therapy shouldn’t be a one-size-fits-all process. Whether you’re struggling with the impact of childhood experiences, feeling overwhelmed in the present, or finding yourself repeating patterns that no longer serve you, therapy can help you make sense of what’s happening beneath the surface. Through developing greater self-awareness and self-compassion, we can work towards lasting change, deeper relationships, and a stronger sense of who you are.
Hal Musazlioglu
Let’s face it, they’re currently enough reasons why you’re seeking therapy: you most likely came across more horrendous news (-> Weltschmerz), worry hence about your future or that of your kids, how you’re meant to be on top of your bills, or how to finally get a better grip on your relationship(s). You might hence also worry about your social media/porn usage/doom scrolling, knowing it isn’t doing you any good yet struggle to switch off FB, Insta, AI/ChatBots (-> brain rot). Maybe you wondered if you’re on the spectrum or if it’s ADHD, what it means these days to be a bloke (-> toxic masculinity, manosphere), or you’re unsure how you’d really be more your authentic self towards you, the world and the people in it. You’re welcome either way, whatever brought you here.
Peter Reynolds
I hold an Advanced Diploma in Integrative Counselling. My training draws on a range of therapeutic approaches, which allows me to adapt my work to suit the needs of each individual client. Before training as a counsellor, I worked for many years in the arts, where I developed a deep interest in people’s stories, emotions and inner worlds — an interest that eventually led me to counselling. Alongside my private practice, I have worked in a bereavement charity and in LGBTQ+ mental health services. These experiences have given me particular insight into grief, loss, identity and the impact of marginalisation — all of which continue to inform my work today.
Semeyra Sarwar
Semeyra is a BACP-accredited counsellor with over 15 years’ experience supporting adults and young people with their mental health, life and relationship challenges. She works from an integrative perspective, including psychodynamic and attachment-based thinking , adapting her approach to each client’s needs. Her work focuses on helping clients understand the origins of their difficulties, recognise patterns that may be keeping them stuck, and consider changes that support a more fulfilling life. She has significant experience across the spectrum of mental health problems and life challenges, including problems such as depression and anxiety, as well as more complex issues such as past trauma and long-term relationship/attachment-related difficulties. Semeyra has worked in private practice, employee assistance and several London university counselling services, and continues to develop her practice through ongoing professional training, including couples therapy.
Joggs Camfield
Every person is unique, experiencing an individual journey that sometimes can become difficult to navigate. We can lose our way and the challenges and obstacles we face are hard to negotiate alone.
Smita Melling
Smita Melling provides high-quality, confidential, ethical, and empathy-driven therapy to reach growth and solution-focused outcomes in a non-judgmental and non-advisory setting.
Affordable private therapy with a personalised approach; to find strategies and successes; with clients across different cultures and backgrounds, to make a positive impact on their lives and wellbeing.
Always approachable!
Types of therapy: Behavioural, Brief therapy, CBT, Cognitive, Cognitive analytic therapy, Gestalt, Psychodynamic, Psychoanalytic, Integrative, Solution focused brief therapy, Rational emotive behaviour therapy, Transactional analysis.
Tilly Hawkins
I am a registered counsellor and psychotherapist based in Tulse Hill, South East London, working with clients from Brixton, Herne Hill and Dulwich. I offer a calm, confidential space where you can talk openly about what’s troubling you, whether that relates to current difficulties such as relationships, work or loss, or longer-standing patterns that feel harder to shift. My work includes both counselling and psychotherapy, counselling can support present-day concerns, while psychotherapy allows for deeper exploration of longstanding emotional patterns, often linked to earlier experiences. Having undertaken my own psychotherapy, I understand how significant it can feel to begin this process, and I aim to provide a safe and steady environment where this work can unfold at your pace. You are welcome to get in touch by phone or email to discuss your situation or arrange an initial meeting.
Treatment for trauma & PTSD
If you are struggling with trauma or PTSD, seeking professional support can be a vital step toward healing. Trauma therapy helps process distressing experiences, reduce symptoms, and develop coping strategies to regain control over your life.
There are several treatment options available, and the best approach will depend on your individual needs. According to the National Institute for Health and Care Excellence (NICE), talking therapies should be offered as a first-line treatment before medication is considered.
Trauma therapy & counselling
- Trauma-Focused Cognitive Behavioural Therapy (TF-CBT) – Helps process traumatic memories and change unhelpful thought patterns.
- Eye Movement Desensitisation and Reprocessing (EMDR) – Uses guided eye movements to help the brain reprocess distressing memories.
- Somatic therapy – Focuses on how trauma is stored in the body and helps release tension and stress.
- Compassion-Focused Therapy (CFT) – Aims to reduce feelings of shame and self-criticism related to trauma.
Speaking with a trauma-informed therapist can help you navigate your healing journey in a supportive and structured way.
Tips for managing trauma & PTSD
Talk to someone
Opening up to a trusted friend, family member, or therapist can help relieve emotional burdens. Feeling heard and supported can make a big difference in processing difficult emotions.
Focus on your breathing
Trauma can make your body feel on high alert. Deep, controlled breathing can activate the body’s relaxation response and help ease feelings of anxiety or panic. Try this simple technique:
- Inhale deeply for four seconds.
- Hold your breath for four seconds.
- Exhale slowly for six seconds.
- Repeat until you feel calmer.
Ground yourself in the present
If flashbacks or intrusive thoughts arise, grounding techniques can help bring you back to the present moment. Try:
- Naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
- Holding a textured object, such as a stone or fabric, to help reconnect with reality.
Prioritise self-care
Regular exercise, good sleep, a balanced diet, and mindfulness practices can support emotional regulation and overall well-being.
Find a trauma therapist
If trauma or PTSD is affecting your daily life, professional help can be life-changing. Our directory connects you with qualified therapists who specialise in trauma recovery. Start your healing journey today.
Self-Help Strategies for Trauma & PTSD
Keep a Journal
Writing down your thoughts and emotions can help you process trauma and recognise patterns in your triggers. Journaling allows you to track distressing moments, how you responded, and what helped you cope. Be sure to note positive experiences as well—reminders of resilience can reinforce your sense of control and progress.
Practice Mindfulness
Activate the Vagus Nerve
- Deep, slow breathing – inhale for four seconds, exhale for six.
- Cold exposure – splash cold water on your face or take a cold shower.
- Humming or singing – the vibrations help activate the vagus nerve.
- Self-massage – gently massaging the neck and shoulders can promote relaxation.
Stay Active & Nourish Your Body
Explore Holistic Therapies
Complementary therapies such as yoga, meditation, acupuncture, and aromatherapy can support trauma recovery by promoting relaxation and stress relief. If you struggle to unwind, exploring guided sessions or professional treatments may be helpful.
Join a Support Group
Connecting with others who have experienced trauma can provide comfort, validation, and practical coping strategies. Whether in-person or online, support groups create a sense of community and remind you that you’re not alone.
Healing from trauma is a journey, but with the right tools and support, recovery is possible. If you’re struggling, consider speaking to a professional therapist who specialises in trauma and PTSD.
What Should I Look for in a Trauma & PTSD Therapist?
There are no strict laws governing the specific qualifications a therapist must have to treat trauma and PTSD, but choosing a qualified and experienced professional is crucial. The National Institute for Health and Care Excellence (NICE) provides guidelines on effective treatments for PTSD, recommending evidence-based therapies such as Trauma-Focused Cognitive Behavioural Therapy (TF-CBT) and Eye Movement Desensitisation and Reprocessing (EMDR).
Key Factors to Consider When Choosing a Therapist:
- Specialisation in Trauma & PTSD – Look for therapists trained in trauma-focused approaches like EMDR, TF-CBT, or somatic therapy.
- Accreditation & Qualifications – Ensure they are registered with a recognised body such as the British Association for Counselling and Psychotherapy (BACP) or UK Council for Psychotherapy (UKCP).
- Therapeutic Approach – Different therapies work for different people; ask about their methods and how they align with your needs.
- Experience & Client Reviews – Consider their experience in treating PTSD and, if available, client testimonials.
- Comfort & Connection – A strong therapist-client relationship is key to healing, so trust your instincts about how comfortable you feel.
In the first instance, doctors may recommend self-help resources or support groups. However, if symptoms persist or worsen, professional therapy is advised. In some cases, a combination of therapy and medication may be considered.
Read the full NICE guidelines: Post-Traumatic Stress Disorder: Management