Resources & Links
If you require additional support in between sessions or when there is a break in sessions due to illness or leave, I list a variety of support helplines and contacts here.
In place of a break in sessions, it might be beneficial to still spend that time doing something that is a resource for you.
For example:
A walk outdoors, using your senses to hold awareness
Journalling
An exercise in 8 Keys to Safe Trauma Recovery Workbook
Do something nourishing with someone who you care about
Write a letter to a friend
Write a letter to yourself as if from someone who you know is on your side
Make a note of things that bring you joy and do something on the list
Parents- use the theraplay games here with your child
Go to a local or online yoga/ dance/ swim/ pilates/ creative class
The exercises on this page may give additional ideas.
Please note.
Not every exercise will be a good fit for every person at every moment. Notice what would be just right for you right now and whether you need to adapt or skip any parts to best suit you.
I share additional resources on my Instagram page and in the blog and some book recommendations on Bookshop.
Yoga & Movement
30 minutes of gentle body movement followed by 30 minutes of guided meditation. Likely to be useful before bedtime.
8 minute guided check in with gentle movement
Body puzzles for focus and presence
3 minutes of shaking and wriggling to release excess fizziness
Mindfulness & Nature
A short grounding practice using sound.
Guided connection to becoming mindful of the sounds around you.
Breath & Mindfulness
Pursed lip breathing
Watch authors Babette Rothschild and Vanessa Bear as they discuss their new book, 8 Keys to Safe Trauma Recovery, with Norton Professional Books Publishing Director, Deborah Malmud.
Learn more about the book at:
https://wwnorton.co.uk/books/9781324020127-8-keys-to-safe-trauma-recovery-workbook
Creative, uplifting and inspiring
Dr Angelou reciting her poem, Still I Rise
Singing and dancing to this is definitely a resource for me! Notice which songs are uplifting and inspiring for you.
Psychoeducation
What happens in your brain when you get overwhelmed. Useful for all ages and all mental health challenges.
Brene Brown: Empathy
Developmental Trauma. Useful for parents and teachers/ helping professionals and adults
Trauma from a Polyvagal perspective
Babette Rothschild’s ANS table
Babette Rothschild explaining safe trauma therapy approach.
Michael Gavin talks about the coping self and the emotional self
Animation to explain EMDR therapy to Children
Sarah-Jayne Blakemore: The mysterious workings of the adolescent brain. Great for teenagers and parents of teens.
Good relationships are the key to healing trauma | Karen Treisman | TEDxWarwickSalon
How childhood trauma affects health across a lifetime | Nadine Burke Harris
Parents and Teachers: A guide to co-regulation leading to self-regulation as explained by kids.
The Triune Brain explained by children.
Animation to explain EMDR Therapy and Trauma to Adults.
Other Resources and links
NHS urgent mental health helplines
Call 116 123 to talk to Samaritans, or email: jo@samaritans.org for a reply within 24 hours
Text "SHOUT" to 85258 to contact the Shout Crisis Text Line, or text "YM" if you're under 19
If you're under 19, you can also call 0800 1111 to talk to Childline. The number will not appear on your phone bill.
Call 999 or go to A&E now if:
someone's life is at risk – for example, they have seriously injured themselves or taken an overdose
you do not feel you can keep yourself or someone else safe
A mental health emergency should be taken as seriously as a physical one. You will not be wasting anyone's time.
UK Referral support services & Therapy Directories
African Rainbow Family supports LGBTQ+ refugees and asylums seekers
akt helps LGBTQ+ young people find safety and security. We do this by providing pathways into safe housing, access to social support and assist with routes into training and employment
‘A for Autism’ – A Guide for Practitioners, Parents and People Who Care’
The Autism Friendly Guide to Periods: Written in a gender-neutral style, and has a flap system to manage the amount of images you see. The book is for ages 9+
Bi-phoria NW UK run social-support spaces for people ages 18 and up who are attracted to people of more than one gender.
Birchall Trust offers support to anyone aged 4 and above affected by rape, sexual abuse or sexualised violence in Cumbria and Lancashire.
Black, African and Asian Therapy Network (BAATN)
Black people and People of Colour (Via BAATN) Free services
Black Minds Matter UK Free, one-to-one, culturally relevant therapy for Black people in the UK
Chinese Information and Advice Centre Provides support and information for Chinese people living in the UK
COSRT The Professional Body for Psychosexual and Relationship Therapists.
Deaf4Deaf Counselling & Psychotherapy
Disability Equality North-West
Domestic Violence Intervention Project Provides a violence prevention programme for men and a woman’s support service for their partners and ex-partners
Eat Breathe Thrive- Yoga for Eating Disorder Recovery free online course
Frank Drug and alcohol advice
Galop support LGBT+ people who have experienced abuse and violence
Gendered Intelligence is a registered charity that exists to increase understanding of gender diversity and improve trans people's quality of life.
Hourglass Charity that aims to prevent abuse in old age
Humraaz Support Services is led by and for Black and Minoritised Women & Girls, offer advice, advocacy and access to safe refuge
Jewish Women’s Aid Provides refuge and/or support to Jewish women and their children affected by domestic abuse.
Lesbian Immigration Support Group (in Manchester)
LGBT Foundation A free service where you are heard and guided through issues that may be troubling you.
Love Respect Women’s Aid website for young people on healthy relationships and coercive control.
Mermaids Supporting trans, non-binary and gender-diverse children, young people and their families
Muslim Counsellor & Psychotherapist Network (MCAPN)
Nafsiyat offers intercultural therapy in over 20 languages.
National Association for People Abused in Childhood (NAPAC) provides a UK-wide support line for adults who have suffered any type of abuse in childhood including physical, sexual, emotional abuse or neglect.
NSPCC – Keep Your Kids Safe Info for parents on how to protect their kids online
Out in the Bay help support the LGBTQI community in Morecambe and Lancaster
Pathwaze supported living accommodation is primarily targeted at adults at risk between the ages of 18-45 years old.
Pink Therapy | Gender and Sexual Diversity Therapy in the UK
Proud 2B Parents LGBT Parents’ group
Rainbow Migration (formerly the UK Lesbian & Gay Immigration Group)
Refugee Council Services for refugees and asylum seekers; including children’s services, integration services
Regard The national organisation for disabled lesbians, gay men, bisexuals and transgender people
Respect Promoting best practice for domestic violence perpetrator programmes and associated support services in the UK.
Saheli Provide emergency refuge accommodation, specialist counseling, training, and empowering Black, Asian and Minoritised women to make informed choices and get the support they need.
Sesame Street: videos, activities, advice for parents and children.
Shelter Provide advice about money issues related to housing.
Sistah Space A space for African heritage women & girls who’ve experienced domestic or sexual abuse or who have lost a loved one to domestic violence.
Stonewall: Stonewall is proud to provide information, support and guidance on lgbtq+ inclusion
Terrence Higgins Trust HIV and sexual health
The Survivors Trust offer a free and confidential helpline to any survivor that feels like they need to talk
The Tara Centre, Lancaster: a grassroots community organisation built on the principles of mutual aid and social justice, dedicated to health justice for people living with the impacts of trauma.
UKCP guide to choosing a therapist
Victim Support Helps people to cope with the effects of crime.
Women’s Aid is the national charity working to end domestic abuse against women and children
Your Way: Local services
Books & PDFs
8 Keys to Safe Trauma Recovery Workbook, Vanessa Bear and Babette Rothschild
8 Keys to Safe Trauma Recovery, Babette Rothschild
Help for the Helper: Preventing Compassion Fatigue and Vicarious Trauma in an Ever-Changing World: Updated + Expanded, by Babette Rothschild
Sexology: The Basics, Silva Neves
Why Love Matters: How affection shapes a baby's brain, Sue Gerhardt
Rest is Resistance, Tricia Hersey
The Wild Edge of Sorrow: Rituals of Renewal and the Sacred Work of Grief, Francis Weller
8 Keys to Recovery from an Eating Disorder, Gwen Schubert Grabb
In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness, Peter A. Levine
for Parents
The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind By Daniel J. Siegel, Tina Payne Bryson
Brainstorm: The Teenage Brain from the Inside Out by Daniel J. Siegel
What Happened to You? Conversations on Trauma, Resilience, and Healing By Bruce D. Perry, Oprah Winfrey
Trauma Through a Child's Eyes: Awakening the Ordinary Miracle of Healing by Peter Levine and Maggie Kline
Trauma-proofing Your Kids: A Parents' Guide for Instilling Joy, Confidence, and Resilience: A Parents' Guide for Instilling Confidence, Joy and Resilience by Peter Levine and Maggie Kline
Why Love Matters: How affection shapes a baby's brain, Sue Gerhardt
The Rabbit Listened, Cori Doerrfeld
Why Can't My Child Behave?: Empathic Parenting Strategies that Work for Adoptive and Foster Families, Amber Elliott
The Parenting Patchwork Treasure Deck: A Creative Tool for Assessments, Interventions, and Strengthening Relationships, Karen Treisman
Online reading for parents
The Long Shadow: Bruce Perry on the Lingering Effects of Childhood Trauma Supin, Jeanne. The Long Shadow: Bruce Perry on the Lingering Effects of Childhood Trauma. The Sun 4-13, Nov., 2016
Memories of Fear Perry, B.D. Memories of Fear “Splintered Reflections: Images of the Body in Trauma” Edited by J. Goodwin and R. Attias, Basic Books, New York 1999
Helping Traumatized Children – A Brief Overview for Caregivers Perry, B.D. Helping traumatized children: A brief overview for caregivers CTA Parent and Caregiver Education Series Volume 1: Issue 5, ChildTrauma Academy Press, 1999. Also available in Spanish HERE.
Children and Loss Perry, B.D. Children and Loss. Parent & Child 8:2, 67-68 2000
Stress Trauma and Post-Traumatic Stress Disorders in Children: An Introduction This article provides an overview of PTSD in children. While targeted for an interdisciplinary audience, portions may be helpful to parents and caregivers living with children suffering with PTSD. Also available in Spanish HERE.
The Cost of Caring: Understanding and Preventing Secondary Traumatic Stress Perry, B.D. The cost of caring: Understanding and preventing secondary traumatic stress when working with traumatized and maltreated children CTA Parent and Caregiver Education Series Volume 2: Issue 7, ChildTrauma Academy Press, 2014. Also available in Spanish HERE.
for Young People
The Kids' Guide to Staying Awesome and In Control: Simple Stuff to Help Children Regulate their Emotions and Senses. Lauren Brukner
I Said No! A Kid-to-Kid Guide to Keeping Private Parts Private
Written by Zach and Kimberly King, illustrated by Sue Rama
for Teachers
The Trauma and Attachment-Aware Classroom: A Practical Guide to Supporting Children Who Have Encountered Trauma and Adverse Childhood Experiences, Rebecca Brooks
A Therapeutic Treasure Box for Working with Children and Adolescents with Developmental Trauma: Creative Techniques and Activities (Therapeutic Treasures Collection). Dr Karen Triesman
Becoming an Adoption-Friendly School: A Whole-School Resource for Supporting Children Who Have Experienced Trauma or Loss - With Complementary Downloadable Material. Emma Gore Langton & Katherine Boy
Inside I'm Hurting: Practical Strategies for Supporting Children with Attachment Difficulties in Schools. Louise Bomber
Settling Troubled Pupils to Learn: Why Relationships Matter in School. Louise Bomber & Dan Hughes
What About Me?: Inclusive Strategies to Support Pupils with Attachment Difficulties Make it Through the School Day. Louise Bomber
Attachment in the Classroom: The links between children's early experience, emotional well-being and performance in school: A Practical Guide for Schools. Heather Geddes
Observing Children with Attachment Difficulties in School: A Tool for Identifying and Supporting Emotional and Social Difficulties in Children Aged 5-11. Kim Golding
Building Trauma-Sensitive Schools: Your Guide to Creating Safe, Supportive Learning Environments for all Students Jen Alexander
Teaching The Child On The Trauma Continuum Betsy De Thierry
Better Play: Practical Strategies for Supporting Play in Schools for Children of All Ages Alison Woolf