Understanding trauma and PTSD: what it is, and what helps

The word ‘trauma’ gets used a lot, which can make it hard to know whether what you've been through counts. In therapy, trauma means the lasting effect of an experience that overwhelmed your ability to cope at the time. It doesn't have to be dramatic to be real.

Trauma can come from a single event, such as an accident, an assault, a sudden loss or a frightening medical experience. It can also build up over time, through a difficult childhood, a controlling relationship or a long period of feeling unsafe. This is sometimes called complex trauma, and it can be harder to recognise because there's no single moment to point to.

PTSD (post-traumatic stress disorder) is one way trauma can show up. Common signs include flashbacks or intrusive memories, nightmares, feeling constantly on guard, avoiding reminders of what happened, and feeling either numb or easily overwhelmed. Not everyone who goes through something traumatic develops PTSD, and you don't need a diagnosis to get help.

Trauma often shows up as anxiety: feeling on edge, panicking or struggling to sleep. If that sounds familiar, you may also find my article ‘Signs you might benefit from therapy for anxiety’ helpful.

EMDR is one of the best-researched therapies for trauma, and NICE recommends it for adults with PTSD. Traumatic memories can get ‘stuck’, so they still feel as raw as when they happened. EMDR helps the brain process them so they become less upsetting and feel more like ordinary memories of the past. You don't have to go over every detail out loud, and we only move at a pace that feels manageable.

Talking therapy has a place too, especially with complex trauma, where the aim is to understand long-standing patterns in how you feel and relate to people as well as to work through particular memories. Often we'll use a mix of both.

If you recognise yourself in any of this, the next step is simply a conversation. Getting in touch doesn't commit you to anything. It's a chance to talk through what you've been through and what kind of support might help.

If you're in crisis or need help urgently, please don't wait for therapy. Call NHS 111 and choose the mental health option, or call Samaritans free on 116 123, any time. If you or someone else is in immediate danger, call 999.