Five percent of adults in the United States experience post-traumatic stress disorder (PTSD) in any given year. Because there is no one-size-fits-all solution, it’s essential to have different treatment options available. In this article, we’ll examine how effective meditation methods can be in treating PTSD.
If you meditate regularly, you may find a greater sense of ease in your body as your nerves become less acutely aware of potential threats.
Healthcare professionals help individuals dealing with PTSD every day.
There are numerous factors that may lead someone to develop this condition, and it often takes a while to identify the most effective treatment.
Meditation could serve as a valuable tool for people with PTSD, as it can be practiced during therapy sessions or on one’s own.
Let’s delve deeper into meditation-based approaches for PTSD and explore why many are turning to this method to enhance their mental health.
How meditation alleviates PTSD
Traumatic events can have lasting effects on the brain long after the events themselves have passed. People can experience various forms of trauma.
Experts estimate that around 80% of individuals will experience trauma at least once in their lifetime. The long-lasting repercussions can significantly impair quality of life, depending on the symptoms one faces.
Individuals can receive a PTSD diagnosis if they exhibit symptoms for more than a month following a traumatic event. When trauma causes heightened activity in the nervous system, two types of PTSD may arise – hyperarousal due to triggers or dissociative PTSD. Both types stem from the body’s struggle to manage its nervous system activities.
Meditation might help with this. Regular practice can decrease overall cortisol levels and enhance the brain’s ability to manage emotions. Calming the nervous system through focused breathing and concentration may progressively improve a person’s experience with PTSD.
Indicators that meditation for PTSD is effective
If you are living with PTSD and want to assess whether meditation can enhance your life, look for specific positive indicators. It could become a helpful resource for managing your emotions, stress, and nervous system, no matter where you are.
Let’s explore…
You might find it easier to relax
Daily life often triggers the release of stress hormones, but if PTSD has kept you on high alert for a long time, your stress levels may be even higher.
Relaxation can prove challenging when your nervous system is constantly overactive. Regular meditation may help you feel more comfortable in your body, as your nerves become less attuned to potential dangers.
Your emotional responses might be more manageable
As your nervous system calms, even the most intense emotions may feel more bearable. You might find yourself better able to process them in due course.
Meditation can reduce a person’s susceptibility to negative emotions by lessening their impact on the nervous system. Whether you choose to address those feelings through further meditation, journaling, therapy, or another avenue, meditation can prepare you mentally for that work.
You could experience lower blood pressure
“I’m thankful that meditation has helped with my PTSD symptoms. But how about my blood pressure and sleep?”
Stress is often linked to hypertension and affects both the brain and body. Therefore, if you have PTSD, hypertension may also be an issue for you.
While it’s always best to adhere to your doctor’s recommendations, meditation can complement their treatment plans. Calming your nerves through meditation may help lower your blood pressure, providing a physical health advantage you might not expect from a mental health-focused care strategy.
You could have fewer intrusive thoughts
Intrusive thoughts can be a common element of PTSD. If you are dealing with this condition, you may frequently experience unwelcome memories that trigger flashbacks.
Research indicates that individuals who meditate often have fewer intrusive thoughts because they are better able to manage both their nervous system and emotions. This might be an approach worth trying if you’re seeking an at-home technique specifically for intrusive thoughts.
You might begin to sleep more soundly
PTSD can significantly affect sleep quality. The condition, along with trauma recovery efforts, can lead to insomnia and nightmares, but meditation could lessen their impact.
Calming your nervous system before bedtime could prepare your mind for rest. This may result in fewer nightmares and help you fall asleep more easily, as your mind is settled once you lie down.
How to incorporate daily meditation into your routine
Anyone can initiate a meditation practice at home to aid in dealing with PTSD or to support existing recovery measures.
Start small with beginner strategies to create a routine that could enhance your quality of life.
Try different meditation techniques
Many forms of meditation exist. If a particular type doesn’t resonate with you, there are numerous others to consider. Explore various styles that allow you to focus on your breath while clearing your mind in a way that feels comfortable.
You may find that enjoying multiple meditation techniques makes it easier to practice them when triggers arise, either at home or elsewhere.
Set daily reminders
Establishing new habits can be easier with timely reminders. Use a calendar app on your phone or jot a note in your planner to schedule a 10-minute meditation session each day. You could also place a sticky note in a visible spot to remind yourself.
Regardless of how you set reminders, incorporating meditation will feel more intuitive as it becomes a habitual part of your everyday life.
Save helpful meditation videos
The internet offers a wealth of free meditation resources. Look for videos that align with your preferred practice, such as morning meditations or guided breathing exercises for sleep. You will always have these resources available when you need additional support for your nervous system, triggers, or other PTSD symptoms.
Finding solace through meditation-based PTSD treatment
PTSD is both a complex and individual condition. When you feel ready to explore new strategies, considering an alternative treatment option may enhance the effectiveness of your existing methods.
Engaging in daily meditation could lessen your PTSD symptoms, enhance your comfort level, and assist you in processing your trauma as it becomes a consistent element of your routine.
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Beth is the mental health editor at Body+Mind. With over five years of experience in writing about behavioral health, particularly mindfulness-based cognitive therapy, she is also interested in how human design can unlock our full potential and purpose. Connect with her on X @bodymindmag.