I think I am suffering from post-traumatic stress, what support is available to me?

A reassuring starting point

If you’ve experienced something traumatic, you’re not alone. Many people have distressing symptoms afterwards, and these can be a normal response to an abnormal event. For some people symptoms ease over days or weeks; for others they persist and may develop into post-traumatic stress disorder (PTSD). Many effective treatments are available - please reach out for support, some options are detailed below.

What trauma/PTSD symptoms can look like

People often experience symptoms across three main areas: re-experiencing, avoidance, and feeling 'on edge' (hyperarousal).

Re-experiencing

Nightmares or disturbing dreams
Intrusive memories, images, or “mental replays”
Flashbacks (feeling as though it’s happening again)
Strong distress or physical symptoms when reminded (racing heart, sweating, nausea)

Avoidance and emotional changes

Avoiding places, people, conversations, or activities that remind you of what happened
Trying not to think about it, or feeling 'shut down'/numb
Feeling detached from others, or losing interest in things you usually enjoy
Negative beliefs about yourself or the world; guilt, shame, anger, sadness

Feeling on edge (hyperarousal)

Irritability or anger outbursts
Poor sleep, difficulty relaxing
Feeling watchful, easily startled, jumpy
Difficulty concentrating
Feeling unsafe even when you are safe

How long is 'normal'?

In the first few days and weeks after a traumatic event, these reactions can be common and may gradually settle.

If symptoms are still strong after about 4 weeks, are getting worse, or are significantly affecting day-to-day life, it’s sensible to seek support.

Things that can help in the first weeks

Stabilise your basics -keep a gentle routine (regular wake/sleep times if possible)
Eat regularly and stay hydrated
Move your body in small, manageable ways (walks, stretching), especially if you feel “stuck” or keyed up

Support your nervous system

Prioritise sleep habits, wind-down routine, limit screens late, reduce caffeine and alcohol (both can worsen sleep and anxiety)
Build in short 'downshifts' during the day - breathing, a hot shower, music, time outdoors, gentle stretching
Try to reduce additional stressors where possible (big decisions, major life changes) for a time after the event

Talk, but at your pace

Choose one or two safe people and let them know what helps (listening, company, distraction, practical support)
If talking about the event intensifies symptoms, you can still share 'how you’re doing today' without going into detail

Write or externalise

Journalling can help some people process and organise thoughts. Keep it time-limited (for example, 10–15 minutes), and do a grounding activity afterwards.

Grounding tools for flashbacks and overwhelm

5–4–3–2–1: name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste
Orienting: say the date, where you are, and what you’re doing ('I’m in my living room, it’s Monday, I’m safe')
Temperature and sensation - hold something cold, splash cool water on your face, feel your feet on the floor and press your toes down
These are not 'magic tricks'; they’re ways to signal safety to your body when it’s reacting as if danger is present

Self-compassion

People often feel frustrated ('Why am I not over it?') or self-critical ('I should be coping better'). Recovery is usually uneven. Self-compassion isn’t indulgence; it’s a stabiliser.

When to seek further help (non-urgent)

Seek more support if:

It’s been several weeks and symptoms are not improving
You’re avoiding more and more of life to cope
Sleep is persistently disrupted
You’re using alcohol/drugs more to manage distress
Your functioning at work, home, or in relationships is significantly impacted

What support is available

Your GP. A GP can assess symptoms, rule out other contributors (sleep issues, medication effects, physical health factors), discuss options, and refer to appropriate services including specialist trauma pathways where indicated.
The Centre for Wellbeing can provide supportive and confidential counselling sessions aimed at stabilisation, and signposting/referral support, and help you navigate NHS routes.
NHS Talking Therapies (self-referral). You can usually refer yourself directly (no GP needed).

What urgent support is available

If you feel unable to keep yourself safe, or you’re in a mental health crisis, call NHS 111 and select the mental health option for urgent help. In an emergency, call 999 or go to A&E.

If you need someone to talk to right now, you can call Samaritans free on 116 123 (24/7).