posted 18th January 2026
If you’ve experienced trauma, you’re not alone—and healing is possible. Trauma can affect how we think, feel, and relate to ourselves and others. It can show up as anxiety, low mood, sleep problems, feeling on edge, or wanting to avoid reminders of what happened. Trauma Focused Cognitive Behavioural Therapy (TF- CBT) is a structured, compassionate approach designed to help you make sense of what you’ve been through and regain a sense of safety and control in your life.
What Is TF-CBT?
TF-CBT is a type of talking therapy that blends the proven tools of CBT with a trauma specific focus. It’s collaborative (we work together as a team), structured (we use a roadmap, not guesswork), and tailored to you (we move at your pace).
Rather than avoiding the pain, TF-CBT helps you gently face and reframe difficult memories, thoughts, and feelings in a safe way. Over time, many people find they feel less overwhelmed by trauma reminders, more in control of their emotions, and better able to engage in daily life.
What Will We Work On?
While TF-CBTis personalised, it often includes the following components:
- Psychoeducation :
We’ll explore how trauma affects the brain and body. Understanding “why I feel this way” is often the first step to relief.
- Grounding & Relaxation:
Skills You’ll learn practical tools to calm the nervous system—like breathing exercises, sensory grounding, and muscle relaxation—so you can manage triggers as they arise.
- Affect Regulation :
We’ll build skills to recognise and safely navigate strong emotions (fear, anger, sadness) so they feel less in charge of your day.
- Cognitive Coping :
Together we’ll spot unhelpful thought patterns (“It was my fault,” “I’m never safe”) and replace them with balanced, compassionate perspectives.
- Trauma Narrative (at your pace) :
When you’re ready, we’ll gradually make space to process the story of what happened—always with care, choice, and stabilisation first. This helps your brain “file” the memory so it’s less intrusive.
- InVivo Practice:
If certain places or situations feel unsafe (but are safe now), we’ll plan gentle, supported steps to reengage with life—no surprises, no pressure, just paced confidencebuilding.
- Enhancing Safety & Future Skills
We’ll identify warning signs, set boundaries, and plan for longterm wellbeing so you feel equipped beyond therapy.
Common Concerns—Answered
“Talking about trauma will make me worse.”
It’s completely normal to worry about this. In TF-CBT, we don’t jump in right away—we first build strong coping skills and a sense of safety. When we approach memories, we do it gradually, with tools to stabilise. Many clients find that facing the memory in a controlled way reduces its power over time.
“Therapy takes years.”
TF-CBT is often time-limited (for example, weeks to a few months), though everyone’s journey is different. You and your therapist will agree a pace and plan that feels right for you.
What Makes TFCBT Different?
It’s practical.
You’ll leave sessions with clear, usable tools, not just insights.
It’s evidence informed.
TF-CBT integrates wellresearched CBT techniques with traumaspecific methods.
It’s empowering. You’re not expected to “revisit everything” immediately; you choose what to work on, and when.
It’s compassionate.
The aim isn’t to “push through pain” but to help you feel safer, steadier, and more connected.
How Does TF-CBT Compare to Other Trauma Therapies?
There are several effective trauma therapies. A brief overview:
TF-CBT: Structured, skillsfocused, and works with thoughts, behaviours, and gradual processing of trauma memories.
EMDR(Eye Movement Desensitisation and Reprocessing): Uses bilateral stimulation (e.g., eye movements or taps) alongside recalling memories to help the brain process trauma.
CPT (Cognitive Processing Therapy): Focuses deeply on challenging unhelpful beliefs stemming from trauma (e.g., related to safety, trust, power, esteem, and intimacy).
Many people benefit from one or a blend, depending on needs and preferences. If you’re unsure, we can discuss what fits best with your goals, comfort level, and learning style.
Practical Coping Strategies You Can Try Now
These are gentle starting points. If anything feels overwhelming, pause and return to what feels safe.
3–Minute Grounding
Look: Name 5 things you can see.
Touch: Notice 4 things you can feel (fabric, feet on the floor).
Listen: Identify 3 sounds.
Smell: Find 2 scents (tea, soap).
Breathe: Take 1 slow breath in for 4, out for 6.
Calm Breathing
Inhale through your nose for a count of 4.
Hold for 1–2.
Exhale slowly through pursed lips for 6.
Repeat for 2–3 minutes.
Safe Place Visualisation
Picture a place where you feel calm (real or imagined).
Engage all senses: What do you see, hear, feel, smell?
Pair with slow breathing.
Compassionate Reframe
Notice a selfblaming thought (e.g., “It was my fault”).
Ask: What evidence supports/doesn’t support this?
Offer a kinder alternative: “I did the best I could with what I knew then.”
Routine Anchors
Add one small daily anchor (a morning stretch, a short walk, hydration, journaling) to build stability and predictability.
You Are More Than What Happened to You
Trauma can cloud hope, but it doesn’t erase your strengths, values, or potential. TF-CBT helps you reconnect with those parts of yourself—step by step, with compassion and clear tools.
If you’re considering therapy, it’s okay to have questions or mixed feelings. Reaching out is not a commitment to start immediately; it’s simply the first step in exploring what support might help you feel safer, steadier, and more you. You can speak to us by emailing our Contact page.
