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
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.
Daniel Armitage
Qualified Integrative Counsellor and Psychotherapist offering individual therapy for adults online and in person in Peckham. Works from a person-centred foundation, placing the therapeutic relationship at the core of the work, and draws on approaches including Compassion Focused Therapy, CBT, and mindfulness to adapt to each client’s needs. Previously worked in frontline safeguarding roles, including several years supporting people experiencing homelessness, which informs a practical, compassionate understanding of resilience and adversity.
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.
Lorraine Tindale
I am an integrative therapist trained in EMDR, cognitive and humanistic approaches, offering a warm and confidential space where you can speak openly about what is causing distress without fear of judgement. I am UKCP registered and an accredited EMDR practitioner with 16 years of experience in counselling and psychotherapy. My work is trauma informed and client led, and together we explore the roots of your difficulties, understand what maintains them, and work to reduce their impact. I believe you are the expert on your own experience, including where it hurts and what you want to change, so we move at a pace that feels right for you, using EMDR and practical therapeutic tools to ease symptoms and support meaningful, lasting change.
Helen Osgerby
I am a fully qualified integrative counsellor and a registered member of the BACP, working within its ethical framework. I offer a safe, confidential, and non-judgemental space where we can build a trusting relationship and explore whatever is troubling you. My work is based on the belief that change is possible, and I aim to help you understand the difficulties you are facing and find a way through them. I draw on a range of approaches, including psychodynamic theory, person-centred therapy, and CBT, and adapt the work to suit your needs.
Maria Troupkou
I am a qualified Dance Movement Psychotherapist offering individual therapy sessions to children and adults.
Javier Calatrava
Transpersonal Integrative Psychotherapist
Amanda Salib
Shame dies when stories are shared in safe spaces. Each of us has our own unique story, and over my 7 years, I’ve had the privilege of hearing stories from people of all ages and backgrounds.
Charlotte Bevan
I am a qualified Psychotherapeutic Counsellor and registered member of the British Association for Counselling and Psychotherapy (MBACP) and the UK Council for Psychotherapy (UKCP), offering in-person therapy to adults from a private and comfortable consulting room near Archway in North London. My work is grounded in professional training and ethical practice, providing a confidential and supportive space where clients can explore emotional difficulties, life transitions, relationships, loss, identity, or a general sense that something in life is not quite right. I see therapy as a collaborative process in which you remain the expert on your own experience, while I support, guide and, when helpful, challenge you to deepen your understanding of yourself. Through this process, clients often develop greater emotional awareness, resilience and freedom to make choices about how they want to live and relate to others.
Patricia Almohalla Alvarez
I am a registered Counselling Psychologist and an EMDR Europe Accredited Practitioner, with a mainly humanistic approach informed by Gestalt therapy, CBT, ACT, CFT, and mindfulness. I have several years’ experience working with trauma, including PTSD and complex trauma, and offer sessions in both English and Spanish, online and face to face. My work is warm, compassionate, and tailored to each client’s needs.
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