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Online CBT for trauma & PTSD

A distressing event can continue to affect your sleep, memories and sense of safety. You don’t need to share every detail in your first enquiry.

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Illustration of distressing memories intruding while someone sits in the present.
Making sense of it

What you might notice

After trauma, some people experience intrusive memories, nightmares, feeling constantly on guard or avoiding reminders. With post-traumatic stress disorder (PTSD), these patterns persist and disrupt life. Experiences and needs vary, and you do not need to share every detail during an initial enquiry.

How CBT can help

An assessment helps us understand what support is suitable. Trauma-focused CBT can work with distressing memories and the meanings attached to them, reduce avoidance, and develop a clearer sense of the difference between then and now. We agree a pace and plan together, paying attention to safety and your current circumstances.

A person noticing the present room with their feet resting on the floor.

What could progress look like for you?

Work towards feeling more present in daily life and less restricted by reminders, at a pace and with support agreed in your assessment. We’ll choose goals that are meaningful to you and review how the work is going.

General information, not a diagnosis. Your experience and goals guide our assessment and the plan we agree together.

Further reading and sources
Understanding the pattern

How the cycle can keep going

This example shows one way the pattern can be maintained. Your own triggers and responses may look different.

Example cycle for trauma and PTSD, linking a trigger, its meaning, feelings, coping responses and what keeps the pattern going. A text version follows.
Trauma-focused CBT can help update distressing memories and reconnect with the present, with safety and pace agreed together.
View larger diagram
Read the cycle step by step
  1. Trigger: A sound or place linked to a traumatic experience
  2. Meaning: I’m back there. I’m not safe right now.
  3. Feelings and memory: Fear, vivid memories and a strong sense of threat.
  4. Response: Avoid reminders or push memories away.
  5. What keeps it going: Fewer chances to notice how the present is different.

The short-term response can make the pattern more likely to repeat. This is an illustration, not a diagnosis or an individual formulation.

A useful next read

An introduction to 5-4-3-2-1 grounding
Free CBT resources

Put the idea into practice

Prepare a brief, personalised way to notice where you are now when a reminder or distressing memory pulls your attention away. Choose neutral cues and support that feel suitable.

Present-moment card (free PDF) Explore the trauma & ptsd toolkit
A place to begin

What would feeling more present in your daily life make possible?

A free 5–10 minute consultation is a chance to talk about what you need and whether we could work well together.

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