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
Steve Burchell
30+ years experience offering therapy, supervision, training etc. Currently focused on trauma, and somatic integration. Working on several psychedelic assisted therapy trials.
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.
Fadi Saalam
UKCP registered therapist offering psychodynamic and psychoanalytic psychotherapist within a confidential and thoughtful setting. He helps clients make sense of recurring patterns, underlying conflicts, and emotional difficulties, supporting deeper understanding and lasting change. His work focuses on building insight and the capacity to manage complex feelings over time. He also provides short-term, focused counselling for specific concerns. Alongside clinical work, he offers supervision using the Seven-Eyed Model, a relational framework that considers the therapist, client, and wider context. With a background spanning education, business, and nursing, and a commitment to ongoing supervision and training, his practice is grounded, experienced, and ethically informed.
Rebecca Conway
It’s normal to need support with our mental health and wellbeing. Sometimes we need help to feel more at ease in a specific area of our lives, or perhaps to explore why we feel the way we do. Whatever your hopes are for therapy, I strive to create a safe and supportive space tailored for you. I am a Clinical Psychologist, which means I am trained to support people with different hopes, needs, and difficulties, by using a wide range of therapies. I work by first understanding more about you and what has brought you to therapy, before agreeing on a therapeutic approach which will best suit your individual needs. I can support you with a range of difficulties, including work with children, young people, and adults. I also have specialist skills in therapy for trauma, antenatal and postnatal support, and parenting. Evidence-based therapies I regularly apply in my work include Eye-Movement Desensitisation and Reprocessing Therapy, Compassion-Focused Therapy, Acceptance and Commitment Therapy, Dialectical Behaviour Therapy, and Systemic Therapy. No matter what your hopes are for therapy, you are welcome to reach out for an initial consultation. After this, we will go into more depth to establish a personalised therapy plan for you.
Louise Greene
I am a professionally trained integrative counsellor and psychotherapist with over 15 years’ experience, and an Accredited Member of the BACP. I work with young people, adults and couples, offering both short and longer-term therapy. My approach is flexible, drawing on different models to suit each person, and I aim to provide a calm, non-judgemental space where you can speak openly.
Sukie Bilkhu
Even though you have what might seem like “a good life,” you may still feel a deep sense of emptiness and struggle with overwhelming anxiety and difficult emotions. At times, it might be hard to even identify what you’re feeling. These challenges could stem from a difficult childhood, particularly in your relationships with your parents or siblings, affecting how you connect with others today. We refer to these experiences as attachment trauma or childhood emotional neglect. However, these patterns don’t have to define your future; healing and change are possible
Julia Mair
I specialise in working with anxiety. During our sessions we will explore what lies beneath your anxiety to join the dots between your thoughts and feelings so that you can move forward. I trained for four years at The Minster Centre in London, one of the leading psychotherapy schools in the UK. As well as working in private practice, I have worked for two community-based counselling services in West London. I am committed to practising in a sensitive, thoughtful, and compassionate way. I respect the different backgrounds of my clients and I am aware of the social, cultural, and structural issues involved in the difficulties we face as individuals.
Eliza Preece
I approach counselling with a deep sense of respect and responsibility. It as a privilege to accompany individuals on their journeys of self-discovery and healing. I offer a safe, supportive, and compassionate environment where clients can feel empowered to explore their inner worlds and cultivate greater well-being. The relationship between us will form the foundation of the work. I welcome confused, stuck, and weary clients into a space of connection. By bringing warmth and ease into the sessions, I make room for you to bring all of yourself to the work. Through attunement and acceptance, I will support you as your move towards greater self-awareness, empowerment and growth.
Hania Alabd
People often come to therapy when they’ve reached a point where simply “pushing through” is no longer working. This might show up as ongoing relationship difficulties, a loss of connection with self or others, challenges with self-image or identity, or repeating patterns that don’t seem to shift. In our work together, we explore what sits beneath recurring patterns while also developing practical tools to manage life more effectively, relate differently, and make changes that feel meaningful and lasting.
Valerija But
I have extensive work experience in health/community settings and over 15 years in private practice. Approaches I draw from in my work include, Psychoanalytic, Existential Psychotherapy and Transactional Analysis.
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