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
Ruth Lynch
With over 7 years experience as an integrative Cognitive Behavioural Therapist, my approach is practical and structured, helping you understand how thoughts, beliefs, and reactions can lead to anxiety, low mood, and low confidence — and, importantly, how to change them.
Joe Day
I am a BACP-registered integrative counsellor, trained in humanistic and psychodynamic approaches. I offer a calm, confidential space where we can make sense of your experiences and how they continue to shape your feelings, behaviour and relationships. I work at your pace, helping you notice patterns and blind spots, and gently challenging you when it feels useful.
Angela Bryant
MBACP registered integrative counsellor and EMDR therapist with 16 years of specialist experience working in the addiction recovery sector. Her substantial background gives her a sophisticated understanding of the complex interplay between substance use, trauma, and mental health. Angela’s practice combines person-centred values with EMDR (Eye Movement Desensitisation and Reprocessing) — a highly evidence-based treatment for trauma and PTSD. She is particularly skilled in working with clients in recovery or managing dependency.
Lucie Nalletamby
I am a Clinical Psychologist with over a decade of experience working in the NHS and private practice. I have worked in the NHS since 2011, providing assessment and treatment for adults, young people and families experiencing a wide range of mental health difficulties as a result of experiences of trauma. Alongside working in the NHS, I have been in private practice since 2017, where I specialise in trauma-focused therapy. Since qualifying, I have completed a number of specialist trainings including EMDR, CBT, NET and Schema-focussed Therapy. I draw on these to provide tailored and individual therapy. I work with individuals who have experienced single-incident trauma, such as accidents and assaults, as well as complex trauma, including childhood abuse, neglect, domestic violence, discrimination and other experiences that can lead to complex PTSD.
Sreena Pluck
Psychotherapist supporting couples, individuals, relationships and groups, with experience in bereavement, grief, trauma, abuse, neglect, eating disorders, family dynamics, workplace stress, race-based trauma, gender and sexuality and wider mental health concerns.
Martina Klich
I trained at the Tavistock and Portman NHS Foundation Trust as a Psychodynamic Psychotherapist. I am a member of the Tavistock Society of Psychotherapists (TSP), the British Psychoanalytic Council (BPC) and the British Association for Counselling & Psychotherapy (BACP). I am DBS checked. I have worked with people from diverse backgrounds, countries, religious beliefs and sexualities and am especially mindful of a client’s culture, religious and social influences.
Mandi Simons
BACP-registered psychotherapist, counsellor, family therapist, and CBT therapist with over 20 years of clinical experience. She holds a BACP-accredited Diploma in Psychodynamic Counselling and Psychotherapy, a BA (Hons) in Social Sciences, and a postgraduate Diploma in Mental Health. In addition to private practice, she has worked in the NHS as an Approved Social Worker and Approved Mental Health Professional, and with the Care Quality Commission as a specialist Mental Health Advisor. She leads a multi-disciplinary practice in Hampstead.
Angie Wong
I am an experienced transpersonal integrative psychotherapist and somatic EMDR practitioner specialising in trauma-informed therapy, psychedelic preparation and integration, and somatic approaches to healing. I offer sessions in English, Cantonese, and Mandarin to individuals, couples, and young adults, providing a culturally sensitive space for deep psychological work.
Maria Ángeles Fajardo Durán
Welcome to Honest Therapy. You may be experiencing low-mood and sadness; overwhelm or anxiety; you may be feeling stuck and unsure how to move forward; you may be faced with a challenging or new situation or maybe you are not feeling understood and experiencing low self-esteem. Working together, we will look at feelings, thoughts and behaviours, past and present, and explore how they connect to help you gain understanding and awareness, allowing us to work towards future goals that will contribute to enhance your wellbeing and thrive in life.
Monica Mendes
My name is Monica, and I’m a registered therapeutic counsellor and life coach. You may be here because life feels overwhelming, painful, or simply confusing. Perhaps you’re grieving a loss, drowning in sadness, feeling emotionally numb, or carrying distress that seems impossible to process alone. Maybe you’re struggling with relationships, facing unresolved feelings, or longing for more peace and clarity. Whatever has brought you here, you don’t have to face it alone. In our sessions, you’ll have a safe, supportive space to talk openly and be heard without judgment. Together, we’ll explore your experiences, emotions, and relationships to help you: * Understand yourself more deeply * Process grief, sadness, and emotional distress at your own pace * Untangle patterns that no longer serve you * Develop healthier ways of relating to yourself and others * Find grounding, clarity, and resilience through life’s challenges My approach is warm, humanistic, and relational. I draw on psychodynamic and psycho-spiritual perspectives, along with mindfulness and solution-focused techniques. This blend allows me to tailor support to your unique needs and pace, whether you’re looking for short-term guidance or a longer, transformative journey.
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