Understanding PTSD worksheet for making sense of post-traumatic stress symptoms — what they are, why they happen and what tends to help. It is a short, one-page prompt sheet drawn from standard trauma-focused approaches.
The worksheet names the four main PTSD symptom clusters as recognised by UK clinical guidance: intrusive memories or flashbacks; avoidance; negative changes in mood and thinking; and changes in arousal and reactivity. There is space to note how each shows up for you, with examples, and a short section on what has helped so far and what you would like to try.
Download the free one-page PDF below. It is yours to use, print and share freely.
Download the understanding PTSD worksheet (PDF)
Prefer to work through this with a counsellor? I offer online counselling across the UK. Book a free 15-minute call.
When this worksheet fits
- You have been through something traumatic and want a clear way to name what you are experiencing.
- You have been given a PTSD or complex PTSD diagnosis and want to understand the symptom pattern in plainer language.
- You are supporting a partner, friend or family member and want to understand what they are going through.
- You are considering trauma counselling and want to arrive with a clearer picture of what you want to work on.
- You want a simple reference to share with your GP, employer or a trusted person.
A note on when to seek more support
PTSD is treatable and support exists. If memories, flashbacks or distress are becoming unmanageable, or if you are experiencing thoughts of self-harm or suicide, please contact your GP, call NHS 111 and press 2 for the mental health option, or call Samaritans free on 116 123, 24 hours a day. In an emergency, call 999 or go to A&E.
When counselling helps alongside
Trauma work is best done with a counsellor experienced in it, not alone with a worksheet. The right counselling gives you a steady relationship within which the symptoms can gradually change. At Thrive, sessions take place in person in Central Milton Keynes or online across the UK, including Bedford and Northampton. Individual sessions are £55 for 50 minutes. The contact page is the simplest way to start.
Related reading: Trauma counselling, Complex PTSD, What a trauma counselling session looks like.