Free self-help resources after trauma
This page lists free information and coping tools for people living with the after-effects of a frightening or overwhelming experience, and for those close to them. It includes plain explanations of trauma and PTSD, practical coping tools, a free app, and good public-health information in German, French and Dutch.
Strong reactions after trauma, such as nightmares, feeling on edge or avoiding reminders, are common and often ease over the first weeks. When they carry on for longer or keep getting in the way of life, the treatments with the strongest research behind them are trauma-focused cognitive behavioural therapy and EMDR. NHS and German health guidance both describe these.
Self-help can make day-to-day life more manageable. It does not replace trauma-focused treatment, and you don't have to work through memories on your own. Go gently, and stop if an exercise leaves you more distressed.
Please see a GP or a specialist trauma service if symptoms last more than a month, if you are using alcohol or drugs to cope, or if you have thoughts of harming yourself. If you are in danger now, call 112 in Europe or 999 in the UK, or use the helplines page.
PTSD (post-traumatic stress disorder)
NHS (UK National Health Service) · Guide · psychoeducation · English
Explains the symptoms of PTSD and complex PTSD, the kinds of events that can lead to them, and how they are assessed. It describes the recommended treatments, trauma-focused CBT and EMDR, along with practical self-help steps such as keeping a note of triggers and simple breathing exercises.
A clear, trustworthy overview from a national health service that sets out what good treatment looks like.
For: Adults who wonder whether what they are experiencing is PTSD · Free to read; NHS website content, not openly licensed for republishing.
Self-Help and Coping
National Center for PTSD, US Department of Veterans Affairs · Website · psychoeducation · English
A hub of articles on coping with traumatic stress reactions, the ways people try to cope that can make things worse, and peer support. It also links to the centre's free coping apps and online tools. Some pages are written for military veterans, but the coping advice applies to anyone.
The National Center for PTSD is one of the leading research centres on trauma, and its public pages are carefully reviewed.
For: Trauma survivors and families · US government work; free to use.
PTSD Coach (app)
National Center for PTSD, US Department of Veterans Affairs · App · CBT · English
A phone app with information on PTSD and its treatment, a symptom check you can repeat over time, and short tools for handling stress symptoms when they come up. You choose a goal when you first open it, and the app suggests activities that fit. Your data is stored on your phone.
Free and publicly available, with users in more than 100 countries. It is meant to support professional care, and says so.
For: Adults living with trauma symptoms, and their families · Free app; US government work.
PTSD Coach Online
National Center for PTSD, US Department of Veterans Affairs · Course · CBT · English
The browser version of PTSD Coach. You pick a problem, such as worry, anger, sleep, trauma reminders or feeling cut off from people, and a video coach takes you through a matching tool. There are 17 tools in all, plus printable handouts.
Useful if you prefer a computer to a phone app, and it works without an account.
For: Anyone dealing with upsetting feelings after trauma or stress · US government work; free to use.
Posttraumatische Belastungsstörung
gesundheitsinformation.de, Institute for Quality and Efficiency in Health Care (IQWiG), Germany · Guide · psychoeducation · German
A German-language guide to PTSD covering symptoms, causes, how it is diagnosed and the treatment options, including trauma-focused CBT, EMDR and psychodynamic approaches. It also points to self-help groups, counselling services and directories of trauma therapists in Germany.
IQWiG is Germany's independent health information institute, and its pages are evidence-based and free of advertising.
For: German speakers affected by trauma, and their families · Free to read; not openly licensed.
Comprendre le psychotraumatisme
Cn2r, Centre national de ressources et de résilience (France) · Guide · psychoeducation · French, English
A French national resource centre's explanation of what psychological trauma is, how it can show up in adults and children, and how to look for help. The wider site adds short psychoeducation videos, a podcast and themed files on topics such as sexual and domestic violence, migration and grief.
A public resource centre backed by six French ministries, with clear material for the general public.
For: French speakers after a traumatic event, and those close to them · Free to read; not openly licensed.
PTSS (post-traumatische stress-stoornis)
Thuisarts.nl (Dutch College of General Practitioners, NHG) · Guide · psychoeducation · Dutch
A short, plain-language Dutch page on PTSD written for patients. It explains the signs, what you can do yourself, and the kinds of psychotherapy that help, with separate pages for people supporting a partner or relative.
Thuisarts is the Dutch GPs' own patient information site and is written in very accessible language.
For: Dutch speakers with lasting reactions to a frightening event · Free to read; not openly licensed.
Questions people ask
How do I know if what I'm feeling is PTSD?
Only a proper assessment can tell you, but common signs include reliving the event in flashbacks or nightmares, avoiding reminders, feeling constantly on guard, and feeling numb or cut off. Many people have some of these in the first weeks. If they last longer than a month or get in the way of daily life, it is worth speaking to a GP.
Can self-help treat PTSD?
Self-help can make symptoms easier to live with, and tools such as PTSD Coach are built for that. The treatments with the best evidence for PTSD are trauma-focused CBT and EMDR, delivered by a trained professional. It's okay to use self-help while you wait for treatment, or alongside it.
What is complex PTSD?
Complex PTSD can develop after repeated or long-lasting trauma, such as ongoing abuse, often where escape felt impossible. Alongside the usual PTSD symptoms, people may struggle with strong emotions, a deep sense of shame or worthlessness, and difficulty feeling close to others. The NHS page above explains it in more detail.
Do you offer trauma therapy?
No. I am a trainee person-centred counsellor, and treating severe trauma or PTSD is outside what I offer. Specialist trauma-focused therapy is the right route for that. Counselling can still be a place to talk about how life feels now, alongside or after specialist help.