Regulation support for PTSD and trauma responses
Post-traumatic stress can cause overwhelming emotions and physical responses.
This guide offers grounding strategies, not trauma therapy or medical advice.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open Stress ToolsPractical steps
What PTSD involves
PTSD is a response to traumatic events that can include flashbacks, nightmares, and hypervigilance.
Emotional regulation, sleep, and concentration may be affected.
Professional support is important for trauma recovery.
Common responses
Re-experiencing trauma through intrusive memories or flashbacks.
Avoidance of reminders, emotional numbing, or feeling detached.
Hyperarousal: feeling on edge, easily startled, difficulty sleeping.
Regulation strategies to try now
Grounding: use 5-4-3-2-1 sensory grounding to return to the present.
Slow breathing: focus on gentle, steady exhales to calm the nervous system.
Safe space: identify a physical or mental space that feels secure.
Movement: gentle stretching or walking can help release stored tension.
When to seek help
PTSD requires professional trauma-informed support.
Contact your GP or mental health service for assessment and therapy options.
In crisis, contact NHS 111, Samaritans (116 123), or emergency services.
Sources
NHS: Post-traumatic stress disorder (www.nhs.uk/mental-health/conditions/post-traumatic-stress-disorder-ptsd)
NICE: Post-traumatic stress disorder (www.nice.org.uk)
Next steps
Suggested next stepsAnxiety & Stress Support
Return to the pillar hub and choose the next guide.
Grounding 5-4-3-2-1
A sensory grounding technique for quick calm.
Breathing for anxiety
Simple breathing steps to reduce tension and worry.
When to seek support (UK)
Cautious guidance on when to seek professional help.
Quick FAQs
Can self-help replace trauma therapy?
No. Professional trauma therapy is essential for PTSD recovery.
Are grounding techniques safe for trauma?
Generally yes, but professional guidance is important.
What if I feel unsafe?
Contact emergency services or crisis support immediately.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.