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Trauma and PTSD

Written by Luisa Kos

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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.

NHS

Find a trauma therapist

If you’re struggling with the effects of trauma or PTSD, seeking professional support can be life-changing. Browse our directory to connect with qualified therapists who specialise in trauma recovery. Take the first step towards healing today.
Therapists who can help with Trauma and PTSD
Featured Therapist
Luisa Kos
Psychotherapist

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.

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Featured Therapist
Julie Smith
Psychologist

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.

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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

Counselling and therapy can provide a safe space to explore traumatic experiences, understand their impact, and learn ways to manage symptoms. Some of the most effective therapy options include:
  • 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

While professional help is important, self-care strategies can also play a key role in recovery. Here are some ways to support yourself:
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
Mindfulness can help ground you in the present moment, reducing feelings of overwhelm. It teaches you to observe thoughts and emotions without judgment, making it easier to manage distress. Simple mindfulness exercises, such as body scans or focused breathing, can help calm the nervous system and increase emotional awareness.
Activate the Vagus Nerve
The vagus nerve plays a key role in calming the body after stress. Stimulating it can reduce symptoms of PTSD and help regulate emotions. Try:
  • 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
Regular movement can help release stored tension and improve mood. Activities like walking, yoga, or dancing can support both physical and emotional healing. Eating a balanced diet, staying hydrated, and reducing stimulants like caffeine and alcohol can also positively impact your well-being.
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