Trauma changes the way your brain processes the world. It's not a weakness. It's not something you should be able to "just get over." It's your nervous system doing exactly what it was designed to do in response to something terrible. The problem is that it doesn't switch off when the danger has passed.
I've spent 13 years working with trauma. In NHS services, in military settings, and in private practice. I've sat with people processing combat, assault, accidents, childhood abuse, domestic violence, and loss. Every person's experience is different. But the mechanisms that keep people stuck are remarkably consistent, and that's what makes trauma treatable.
What trauma does
After a traumatic experience, your brain goes on high alert. That's useful when you're in danger. It becomes a problem when it stays switched on months or years after the event.
You might experience flashbacks or intrusive memories that feel like they're happening right now, not in the past. Nightmares. Being constantly on edge, scanning for danger, jumping at sudden noises. Feeling numb or disconnected from people you care about. Avoiding anything that reminds you of what happened, places, people, sounds, smells. Difficulty sleeping. Irritability or anger that seems to come from nowhere.
Some people develop these symptoms immediately. For others, it takes months or even years. I've worked with veterans who were fine for a decade after leaving the forces before PTSD hit them like a wall.
Types of trauma I work with
Trauma isn't just about the "big" events. It includes:
- Military and combat-related trauma
- Road traffic accidents
- Physical or sexual assault
- Childhood abuse or neglect
- Domestic abuse
- Witnessing violence or death
- Medical trauma, including traumatic childbirth
- Moral injury, being involved in or witnessing events that violate your moral code
- Complex trauma from prolonged, repeated experiences
There's no hierarchy of trauma. What matters is the impact it's had on you, not whether someone else might consider it "bad enough." If it's affecting your life, it counts.
How trauma-focused CBT works
Trauma-focused CBT is a specific, evidence-based approach that NICE recommends as a first-line treatment for PTSD. It's not the same as standard CBT. The techniques are designed specifically for trauma.
Treatment typically moves through three phases.
Phase one: stabilisation
Before we touch the trauma itself, I make sure you're stable and have the tools to manage difficult moments. We'll work on grounding techniques that bring you back to the present when flashbacks or dissociation hit. Things like the 5-4-3-2-1 technique, breathing strategies, and body-based approaches. This isn't filler. These skills are essential for the work that comes next.
Phase two: processing
This is the core of treatment. Traumatic memories get stored differently from normal memories. They're fragmented, vivid, and feel current rather than past. Processing means helping your brain file these memories properly so they become something that happened to you rather than something that's still happening.
We'll also work on the meanings you've attached to the trauma. Guilt, shame, self-blame. "It was my fault." "I should have done something." "I'm damaged." These beliefs are almost always distorted, and they're what keep people stuck long after the event.
Phase three: reconnection
Once the trauma has been processed, we focus on rebuilding. Reconnecting with life, relationships, and activities. Planning for the future rather than being trapped in the past. Developing a relapse prevention plan so you know what to do if symptoms resurface.
Grounding techniques I teach
Grounding is about pulling yourself back into the present moment when trauma symptoms take over. I teach several approaches because different ones work for different people:
- 5-4-3-2-1 sensory grounding where you identify five things you can see, four you can hear, three you can touch, two you can smell, and one you can taste
- Controlled breathing using specific patterns that activate your parasympathetic nervous system and physically calm your body
- Physical grounding like pressing your feet firmly into the floor, holding ice, or splashing cold water on your face
- Cognitive grounding such as naming objects in the room, counting backwards, or reminding yourself where you are and that you're safe
These aren't long-term solutions on their own. But they're essential tools for managing symptoms while we do the deeper processing work.
How many sessions?
Single-incident PTSD, like a car accident or assault, typically responds well in 12 to 16 sessions. Complex PTSD, where the trauma was prolonged or repeated, needs more. Usually 16 to 24 sessions, sometimes longer.
I won't rush trauma work. Going too fast can destabilise you. Going too slow wastes your time and money. Finding the right pace is part of my job, and 13 years of doing this work means I'm good at it.
Pricing and next steps
Sessions cost £60 for 50 to 60 minutes. I offer concessions for military veterans, serving personnel, and blue light workers. If you've served, read more about my specific support for veterans.
Taking the first step is the hardest part. Book a free 15-minute consultation or call me on 07469 870 295. We'll just talk about what's going on. No pressure.
You can also learn more about my general CBT approach or how I work with anxiety and depression, which often accompany trauma.
