Trauma Resource Library
A clear, evidence-based library written by HCPC-registered psychologists. Explore trauma symptoms, nervous system responses, PTSD and complex PTSD, dissociation, emotional flashbacks, triggers, EMDR, and practical grounding tools, at your pace.
If reading about trauma feels activating, consider starting with Practical Tools first.
Clear explanations. Practical tools. Specialist guidance.
Trauma symptoms are often understandable responses to overwhelming experiences. These resources are designed to help you make sense of what’s happening and explore supportive next steps, without pressure or jargon.
If you’re feeling overwhelmed
Begin with grounding and stabilisation. You can come back to the deeper psychoeducation when you feel more resourced.
Go to practical toolsIf you want to understand your symptoms
Learn how trauma can affect the nervous system, memory, emotions, and relationships, and why symptoms can persist.
Go to understanding traumaStart where you are
Choose a section below. Each topic links to dedicated resource pages.
Make sense of what’s happening
Definitions, the nervous system, and why trauma symptoms can persist, even years later.
Browse understanding traumaPTSD, CPTSD, and emotional flashbacks
Clear explanations of common patterns like hypervigilance, avoidance, shame, and emotional flashbacks.
Browse PTSD & CPTSDEvidence-based therapy, paced for safety
What to expect in therapy, how EMDR works, and how approaches are tailored to different needs.
Browse trauma therapy topicsGrounding, stabilisation, and coping
Tools to support day-to-day steadiness: grounding, triggers, window of tolerance, and aftercare.
Browse practical toolsMake sense of your mind and body
Trauma can affect emotions, attention, memory, sleep, relationships, and the body. Understanding these responses can reduce shame and help you choose supportive next steps.
What is psychological trauma?
A clear, clinically grounded definition, plus common signs trauma may be impacting you.
Read: What is psychological trauma?How trauma affects the nervous system
Fight, flight, freeze, shutdown, and why your body can feel “stuck on high alert”.
Read: Trauma and the nervous systemWhy trauma symptoms can continue
How learning, memory, and protective strategies keep patterns going, and how change becomes possible.
Read: Why trauma symptoms persistDevelopmental trauma in adults
How early experiences can shape self-worth, safety, and relationship patterns later in life.
Read: Developmental trauma in adultsTrauma and the body
Sleep, startle responses, tension, numbness, and what can help.
Read: Trauma and the bodyWindow of tolerance
A practical framework for understanding overwhelm, and how to widen your capacity over time.
Read: Window of tolerancePTSD, CPTSD, and emotional flashbacks, explained clearly
These resources offer psychoeducation and practical guidance. They are not diagnostic tools, but they may help you recognise patterns and identify what support might be useful.
PTSD vs complex PTSD
Key similarities and differences, including emotion regulation, self-concept, and relationships.
Read: PTSD vs complex PTSDEmotional flashbacks
What they are, how they feel, and ways to come back to the present.
Read: Emotional flashbacksTrauma triggers
Why triggers happen, what they mean, and how to build a steadier response.
Read: Understanding trauma triggersHypervigilance, avoidance, and numbing
Common trauma patterns and what helps, gently and safely.
Read: Hypervigilance, avoidance, and numbingTrauma and shame
Why shame can be so persistent after trauma, and how compassion-focused approaches can help.
Read: Trauma and shameDissociation: zoning out, numbness, and disconnection
How dissociation works, why it happens, and grounding options.
Read: Dissociation and disconnectionEvidence-based trauma therapy, paced for safety
Many people benefit from a phased approach: stabilisation and resourcing, careful processing, then integration. These pages explain what that can look like in practice.
What is EMDR therapy?
How EMDR works, what sessions involve, and what EMDR is and isn’t.
Read: What is EMDR therapy?What happens in trauma therapy?
Assessment, formulation, pacing, and building safety in the work.
Read: What happens in trauma therapy?How long does trauma therapy take?
What influences timeframe, and how pace is decided collaboratively.
Read: How long does trauma therapy take?Is trauma therapy safe?
What “safe” means in trauma work, including stabilisation, readiness, and aftercare.
Read: Is trauma therapy safe?Preparing for EMDR
Practical ways to get ready, including stabilisation, resourcing, and what to bring to sessions.
Read: Preparing for EMDRAftercare following a difficult session
How to support yourself after strong emotions, processing, or activation.
Read: Aftercare following a difficult sessionIf you would like support alongside reading
Some people use resources independently, others prefer support. If symptoms are persistent or impacting your life, you can reach out for a careful, personalised conversation.
Grounding, stabilisation, and coping strategies
Tools aren’t a substitute for trauma processing, but they can help you feel steadier day-to-day. Choose one small practice and repeat it.
Grounding techniques for trauma
Simple strategies to help you return to the present when you feel activated, numb, or overwhelmed.
Read: Grounding techniques for traumaWorking with triggers
A practical approach to understanding triggers, reducing reactivity, and building choice.
Read: Working with triggersSelf-compassion after trauma responses
How to respond to shame, self-criticism, and “why am I like this?” with steadier care.
Read: Self-compassion and traumaComing back from an emotional flashback
Step-by-step ways to orient, regulate, and reconnect after a wave of emotion.
Read: After an emotional flashbackSleep and trauma
Why trauma disrupts sleep and what can help support a calmer night.
Read: Sleep and traumaAftercare following trauma therapy
Practical ways to support your nervous system between sessions.
Read: Aftercare between sessionsA simple way to start
Clear steps so you know what to do next.
1. Choose one topic
Start with the section that fits your experience today, understanding, PTSD/CPTSD, therapy, or tools.
2. Try one practical tool
Pick a grounding or stabilisation strategy and repeat it. Consistency matters more than intensity.
3. Notice what changes
As you learn, you might spot patterns, triggers, or needs more clearly. That information can guide what you try next.
Written by qualified psychologists
Resources are written and reviewed by HCPC-registered, doctoral-level psychologists. We draw on evidence-based approaches including EMDR, CBT, Schema Therapy, and compassion-focused work.
Author & review
Written by: Dr Aisha Tariq (Principal Clinical Psychologist)
Reviewed by: Illuminated Thinking clinical team
Last reviewed:
Important note
This library is for information and support. It is not a substitute for personalised assessment, diagnosis, or medical advice. If you are in immediate danger or feel unable to keep yourself safe, call 999 or go to A&E. For urgent mental health support, contact NHS 111 (option 2 in many areas) or your local crisis team.
Trauma resources FAQs
A few common questions we hear from people considering trauma therapy.
How do I know if I’m experiencing trauma symptoms?
Trauma can show up as anxiety, hypervigilance, irritability, numbness, avoidance, sleep disruption, or feeling “stuck” in certain emotions. If symptoms are persistent or affecting your daily life, it can help to speak with a clinician for a careful, personalised understanding.
What’s the difference between PTSD and complex PTSD?
PTSD is often linked to specific traumatic events, while complex PTSD is commonly associated with repeated or long-term trauma, especially in relationships. CPTSD often includes difficulties with emotion regulation, self-concept, and relationships. Our resources explain this in more detail.
Can EMDR help with complex trauma?
EMDR can be effective for many people, including those with complex trauma, when it’s delivered with appropriate stabilisation, pacing, and attention to safety. Your clinician will tailor the approach to your needs.
What if reading this brings up difficult feelings?
That can be a normal response. Consider pausing, using a grounding tool, and returning later. If you notice ongoing distress, support can help you feel safer as you make sense of your experiences.
How do I choose the right therapist?
Look for relevant training (for example, trauma-focused therapy or EMDR), a good relational fit, and a pace that feels safe. If you would like help, we can guide you toward an appropriate clinician based on your needs and preferences.
Optional next steps
You can use this library on its own. If you would like personalised support, you can contact us, or browse our team to find someone who feels like a good fit.
If you’d like to understand how therapy works in more depth, you can also read our trauma therapy overview.