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
Daisy Marsh
I am a dedicated therapist with experience in both online and face-to-face counselling. My focus lies in offering personalised support and helping individuals and couples navigate through challenges such as anxiety and depression.
Juliana Jolly
I offer an empathetic and confidential space alongside extensive theoretical understanding of and experience with psychology.
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.
Maria Troupkou
I am a qualified Dance Movement Psychotherapist offering individual therapy sessions to children and adults.
Lynsey Hotchkies
I am experienced in working with individuals, groups and organisations.
Nick Stewart
I am an experienced Cognitive Behavioural Therapist. I trained at Kings College London, in the Institute of Psychiatry, Psychology & Neuroscience (IOPPN), graduating in 2018.
Richard Mann
As a therapist, I currently work for the NHS and work in private practice. I work with Anxiety, Depression and Trauma and specialise in Addiction, Relationship Issues (Infidelity, Intimacy issues and compulsive sexual behaviour ), LGBTQIA+ and Neurodiversity (Autistic and ADHD clients ) . I believe that therapy should be tailored specially for your individual needs – whether depression, anxiety, self-esteem or PTSD – and I provide a relaxed, safe space where you can feel free to share your issues confidentially and without judgement.
Katherine Watt
I’m a warm, perceptive and experienced therapist, trained in the person-centred approach. Person-centred counselling offers a supportive space in your life, where you can explore your feelings and experiences at whatever pace is comfortable for you.
Dafina Ganeva
I started my psychotherapy career as a volunteer of the bereavement team in St.Christopher’s hospice.
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.
Amandeep Chana
It is important to me that I create a safe, warm and welcoming environment for you to be yourself. I know that sometimes we can feel like the world is against us.
Billi Silverstein
Seeking therapy can be a complex journey, requiring both commitment and emotional investment. She believes that within a safe and empowering relationship everyone has the capacity to become agents of change.
Eric Bettelheim
Unlike most psychotherapists I have substantial experience in the professions, business and academia.
Luisa Kos
I am a psychodynamic psychotherapist trained at WPF and Tavistock Relationships, and a registered member of the BACP. Since qualifying in 2015, I have worked with both couples and individuals in South London, offering short and long-term therapy in person and online. I founded Dulwich Psychotherapy and South London Therapy Group, where I run a private practice and manage therapy rooms that host a community of around 20 practitioners. Before retraining, I spent 15 years in advertising and publishing, holding senior roles in user experience in New York and London, which gives me a unique perspective on the challenges of high-pressure professional environments.
Julie Smith
I trained in psychodynamic psychotherapy and have several years’ experience working with adults in both private practice and charitable settings in London. My background includes supporting clients with anxiety, depression, relationship difficulties, low self-esteem, family conflict, and life transitions.
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