How to Use Mindfulness to Deal with PTSD

PTSD is a severe mental health issue that is faced by individuals who have dealt with some type of trauma in the past.

The condition can significantly impact their well-being, choices, and day-to-day routine and require support to reduce this negative impact.

One of the tools we can use to manage PTSD is mindfulness meditation, which has shown good results for this as well as other problems.

What is PTSD?

PTSD stands for post-traumatic stress disorder.

It is a mental health condition that is triggered by a traumatic event, for instance, military service, abuse, an accident, and more.

The condition is associated with various symptoms:

• Flashbacks (intense and vivid memories of the traumatic event that are experienced as if they were happening again)
• Intrusive thoughts and memories
• Nightmares
• Increased anxiety, stress, and general alertness
• A lack of hope for the future
• Withdrawing from people, isolation
• Risky behaviors and substance use to mitigate symptoms
• Avoidance of things, places, and people who are linked to the traumatic event
• There are also times when people who have experienced abuse, can also have some memory loss relating to that particular abusive situation, because of it being such a painful experience.

PTSD is a disorder that can continue for months even years if left untreated.

It’s important to seek professional mental health help, as there are risks tied to the problem, such as a higher likelihood of substance abuse and behaviors that may be unsafe for the person involved and possibly their family.

Therapy and other treatments, like EMDR can improve the symptoms.

However, often people want more tools they can use in daily life to help manage the condition.

Mindfulness has proven to be a very effective tool.

It’s important to note that mindfulness does not replace therapy itself and it’s always important to see a medical practitioner before you embark on any alternative or complementary coping techniques.

Mindfulness normally serves as a complementary approach.

What is Mindfulness?

Mindfulness is the state of being present in the here and now.

It involves focusing on the experience at hand with no judgment and no pushing or forcing.

Being mindful involves allowing ourselves to be more present and keep our mind from wandering.

The topic of mindfulness has been very well-researched in the past few decades.

There is solid evidence suggesting that mindfulness is good for our well-being and improves emotional stability, happiness, and other things.

Practising mindfulness allows us to train ourselves to be more aware of what happens around us rather than worry to much about the future and the past and can make even mundane experiences richer and more enjoyable.

Why use mindfulness for PTSD?

There are several characteristics of PTSD that make mindfulness especially useful for the condition.

First, people with PTSD tend to experience a heightened state of anxiety and alertness that keeps them looking for threats in their environment.

Mindfulness can help them focus instead on the present experience and alleviate some of the stress they feel.

It can help people let go of stressful thoughts and memories and direct their attention at what is happening in the here and now, grounding themselves in the present experience.

Mindfulness can help improve their emotional state and also give the person more control over their inner experience.

What do the studies say?

 

Studies on mindfulness and PTSD suggest that people who incorporate it into their treatment get generally positive results.

It appears to improve the condition on a neurobiological level and also offer great benefits in terms of emotion and stress.

There is some research in regards to the topic, and more practitioners are suggesting mindfulness as a complementary approach in the treatment of PTSD.

How can you practice mindfulness?

 

• Mindfulness meditation

You can use mindfulness as a part of meditation practice. As you meditate, focus on yourself, your sensations, and your breathing. Dedicating 15-20 minutes per day can lead to great improvements.

• Mindfulness in daily life

A benefit of mindfulness is that you can integrate it into your daily activities.

Practice mindfulness as you do the dishes, eat, read, or do anything else.

All you will need is to focus on the experience gently and consider everything that goes through your mind and body system.

• Mindflness training programs

There are many mindfulness training programs that help you develop the necessary skills with only a couple of hours per week.

Most programs take around 8 weeks and help you develop mindfulness by learning and practising.

Once you’re done, you will be able to integrate these skills into your daily life and have a bit of experience under your belt.

• Mindfulness during stressful situations

Mindfulness can help a person with PTSD face a difficult and emotionally intense situation.

This usually requires practice beforehand, but simply observing the anxious thoughts and feelings makes them easier to face.

It’s probably best not to begin your mindfulness practice with something that is frightening or triggers the symptoms.

However, you can build up to it with support and eventually might see how mindfulness helps cope with that kind of situation more successfully.

Tips to keep in mind

 Don’t push yourself too hard.

Mindfulness is meant to be gentle and bring you peace of mind.

It’s fine if your mind wanders or has a hard time staying on task.

Just bring it back gently, and that’s it.

• There is no wrong way to do mindfulness.

As mentioned above, it’s fine if your mind wanders.

If you try, that’s all that matters and that means that you are doing it.

• Make it a habit.

Practicing mindfulness once is unlikely to make a huge difference. The more you practice, the better you will do and the more positive effects you will feel.

• Don’t force it if it makes you anxious.

For some people, mindfulness can be difficult and emotionally stressful.

You don’t have to power through that constantly – try a different practice or let it sit for a while.

The main thing to remember is to get support if you feel your thoughts are too overwhelming, it’s always good to get some options that you may not have thought of at the time, as your overall health and wellbeing are important, in order for you to keep moving forward in life.

 

References

Boyd, J. E., Lanius, R. A., & McKinnon, M. C. (2018). Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence. Journal of psychiatry & neuroscience : JPN, 43(1), 7–25. https://doi.org/10.1503/jpn.170021

 

Gallegos, A. M., Crean, H. F., Pigeon, W. R., & Heffner, K. L. (2017). Meditation and yoga for posttraumatic stress disorder: A meta-analytic review of randomized controlled trials. Clinical psychology review, 58, 115–124. https://doi.org/10.1016/j.cpr.2017.10.004