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
Hania Alabd
I am an integrative psychotherapist working with individuals and couples, supporting people who feel overwhelmed, disconnected, or stuck in repeating patterns. My approach draws from psychodynamic, humanistic, Internal Family Systems, and cognitive therapies, allowing the work to be shaped around you rather than a fixed method. I have a particular interest in self-image, relationships, and intimacy, helping clients make sense of past experiences and how these show up in the present. I offer a calm, non-judgmental space where you can think more clearly about what is going on, whether in ongoing therapy, one-off sessions, or group work. Clients often describe our work as thoughtful and direct, helping them feel more grounded, more self-aware, and more able to trust themselves again.
Ernesto L.Brea
I am an attachment-focused psychotherapist with over 13 years of clinical experience working with adults in both private practice and organisational settings, including services linked to the NHS. My approach is integrative, with a strong foundation in attachment theory, supporting clients to understand patterns in relationships, emotional regulation, and recurring interpersonal difficulties. I have experience working with a wide range of issues, including anxiety, relationship challenges, identity, and sexuality. I have worked extensively with clients from diverse cultural backgrounds, including LGBTQ+ individuals, and those navigating life across different countries or cultures. As a fully online practitioner, I support clients internationally, offering therapy that is flexible, consistent, and attuned to the realities of modern, mobile lifestyles.
Limor Tevet
I have experience working with a range of difficulties, from depression and low mood, anxiety and stress, to anger issues, trauma and abuse, bereavement, bullying (at work or at school), low self esteem, work related problems, family and relationship issues (including couple counselling) and more.
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.
Bea Xu
Fully qualified integrative, transpersonal psychotherapist, registered member of UKCP and BACP, and member of the Black African and Asian Therapy Network (BAATN). She holds a Postgraduate Diploma in Counselling and Psychotherapy from the Centre for Counselling and Psychotherapy Education (CCPE), London (2024), and a BA (Hons) in English from the University of Oxford. She has over 650 hours and four years of clinical experience working across forensic mental health, drop-in services, community-based ecotherapy, and BIPOC-focused psychotherapy settings. Her practice is queer-, kink-, and ENM-friendly and culturally sensitive. She speaks English as her primary working language with Mandarin Chinese available by request. Before training as a therapist, she worked in journalism, video production, and climate communications.
Jonathan Oppong-Wlafe
I have worked for five years in a leading residential clinic working with clients who struggle with dependencies to substances or behaviours, as well as clients struggling with suicidality, depression, anxiety, and eating disorders. I now work in private practice in Kensal Rise.
Charlotte Constable
I am a qualified Gestalt Counsellor with a background in music and dance. I completed my training at The Gestalt Centre and my placement within the NHS. I have also volunteered as a counsellor within The Brain Tumour Charity. I extend a particular welcome to clients with an interest or career in music, dance, or the performing arts.
Lucy Roberts
UKCP-accredited and BACP-registered psychotherapist and fertility counsellor, based at The Practice in Great Portland Street, London W1W. She holds an MSc in Psychotherapy and Counselling from the New School of Psychotherapy (accredited by Middlesex University), an MA (Hons) in Psychology from the University of Edinburgh, and a Diploma in Foundation Studies in Existential Psychotherapy and Counselling. She is also registered with BICA (the British Infertility Counselling Association), reflecting her specialist expertise in fertility counselling. Before qualifying as a therapist, Lucy worked for five years at the charity Action for Happiness. She works integratively and creatively, drawing from a range of approaches tailored to the individual, and has worked with clients from many different backgrounds and cultures across a wide range of concerns.
Dominique Frater
I am an integrative counsellor and a member of the BACP, with a Diploma in Therapeutic Counselling and experience working within the NHS offering solution-focused therapy. My approach is shaped by both professional training and personal experience, and is based on the belief that people can reach a greater sense of peace and fulfilment through deeper self-understanding. I offer a supportive, reflective space where clients can explore themselves honestly, even when the process feels uncomfortable, and begin to make changes that feel more in line with the life they want to live.
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.
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