Meditation Heals Ptsd

Post-Traumatic Stress Disorder (PTSD) is a condition that can develop after a person experiences or witnesses a shocking, violent, or dangerous event. It is characterised by intrusive memories, bad dreams, avoidance, and hyperactivity. While traditional treatment methods include cognitive forms of psychotherapy and medication, some people are turning to mindfulness-based interventions such as transcendental meditation to manage their symptoms. This type of meditation has been found to reduce stress hormones and calm the nervous system, thereby reducing symptoms of PTSD. However, it is important to note that meditation may not work for everyone and could potentially aggravate trauma for some individuals.

Transcendental meditation can reduce PTSD symptoms

Transcendental meditation can be an effective tool in reducing or even reversing PTSD symptoms. It is a form of meditation that involves chanting and focusing on mantras to achieve serenity.

A study conducted on 34 students at the Maharishi Institute who had PTSD and depression found that those who practised transcendental meditation saw significant improvements in their symptoms. After 3.5 months, most participants in the meditation group had PCL-C scores below 34, which is the threshold for a PTSD diagnosis, indicating that their symptoms had receded. They also reported improvements in their depression symptoms. In contrast, the control group, who did not meditate, showed no improvement.

Transcendental meditation has been found to dissolve the deep-rooted stress that is often at the root of PTSD. When a person practises transcendental meditation, their mind settles down and becomes calm, their heart rate decreases, and their body reaches a state of deep rest. This state allows the body to release deep-rooted stresses and strains.

Research has also shown that transcendental meditation is twice as effective as other self-help programs in reducing stress. It has been found to be particularly beneficial for women veterans, who often face higher rates of PTSD due to military sexual trauma (MST). Conventional counselling has not always been effective for this group, and the suicide rate for veterans continues to climb. As a result, many veterans are turning to transcendental meditation for help.

Transcendental meditation has also been found to be twice as effective as conventional approaches for reducing alcoholism and substance abuse, which are often associated with PTSD. It has also been shown to decrease insomnia and improve quality of life.

Mindfulness-based programs may provide relief from post-traumatic symptoms

A study published in the journal Military Medicine found that 83.7% of active-duty service members with PTSD or anxiety disorder who practiced transcendental meditation in addition to their other therapy stabilized, reduced, or stopped their use of psychotropic drugs to treat their PTSD. After 3.5 months, most participants in the transcendental meditation group in another study had PCL-C scores below 34, the threshold for a PTSD diagnosis, indicating that their symptoms had receded.

Mindfulness-based interventions may help individuals better cope with intrusive thoughts and memories and be more equipped to handle emotional distress. Correlational studies show that higher levels of dispositional mindfulness are associated with fewer concurrent PTSD symptoms in survivors of natural disasters, victims of sexual abuse or assault, and firefighters.

However, it is important to note that meditation can lead to negative experiences for some people. A study by Dr. Willoughby Britton identified 59 different kinds of negative meditation experiences, and these distressing experiences are not limited to people with a history of mental illness. During meditation, there is a danger of the spontaneous surfacing of painful repressed memories, which can trigger trauma or leave people feeling disoriented. For some, mindfulness-based practices may cause considerable distress, and it is important to seek a therapist or guide who understands both trauma and meditation.

Meditation can reduce stress hormones

Stress is a significant factor in the development of chronic illnesses, including heart attacks, cancer, infections, and other neurological disorders. It can also lead to an increase in cortisol levels and the release of insulin, adrenaline, and norepinephrine, which can cause cravings, sleep issues, and other problems.

Meditation has been shown to be an effective solution for stress management. In particular, mindfulness-based interventions like meditation can lower cortisol and adrenaline levels, helping to normalize blood pressure and heart rate.

The practice of mindfulness meditation involves focusing your attention on your breath and the present moment. This helps to lower stress hormones and decrease inflammation in the body.

A study conducted by Georgetown University Medical Center’s Department of Psychiatry found that mindfulness meditation can lower inflammation and stress hormones by around 15%. This was echoed by a study in the journal Health Psychology, which showed a link between increased mindfulness and decreased levels of cortisol.

Another study, this time of advanced, dedicated meditators, found that they had higher melatonin levels on average than those who didn't meditate. Melatonin is a hormone that controls your sleep and wake cycles. When we are stressed out, our melatonin levels decrease, making it harder to sleep.

Meditation has also been shown to increase dopamine levels, which is a hormone that improves memory, attention, and problem-solving abilities.

Starting a meditation practice is simple and can be done anywhere. Find a quiet, clutter-free space with natural light and minimal distractions. You can sit on a mat, a cushion, a chair, or even a park bench—anywhere you can sit comfortably and upright with a soft gaze. Focus on your breath, noticing how it moves in and out, and the bodily sensations that come with inhaling and exhaling.

Meditation can help individuals better cope with intrusive thoughts and memories

Meditation is an effective tool for managing intrusive thoughts and memories. It is a practice of observing thoughts and feelings without judgment, which can be particularly useful for those struggling with post-traumatic stress disorder (PTSD).

Intrusive thoughts are involuntary and distressing thoughts, images, urges, or ideas that are often uncomfortable because they conflict with an individual's actual feelings, morals, and normal way of thinking. They can be about various topics, including sexual thoughts, violence, religious or moral intrusions, and doubts or fears. These thoughts are very common, with one study finding that 94% of college students surveyed reported having intrusive thoughts.

Meditation, as a mindfulness practice, can help individuals manage their intrusive thoughts by improving their ability to observe and accept these thoughts without judgment. It helps to change one's relationship with unwanted thoughts, reducing their power to cause distress, shame, or worry.

Meditation techniques, such as focusing on the breath and repeating mantras, can bring one back to the present moment and calm the mind. It is important to note that while meditation can help manage intrusive thoughts, it may not be enough on its own for conditions like obsessive-compulsive disorder (OCD) and should be used alongside specialised treatment.

Research Supporting Meditation's Benefits

Research has shown that mindfulness-based interventions, including meditation, may help individuals better cope with intrusive thoughts and memories associated with PTSD. Correlational studies have found that higher levels of dispositional mindfulness are linked to fewer PTSD symptoms in various populations, including survivors of natural disasters and victims of sexual abuse or assault.

Additionally, a meta-analysis of 18 studies found that individuals who participated in mindfulness-based interventions demonstrated significantly lower levels of PTSD symptoms compared to control groups. Longer mindfulness interventions were also associated with greater reductions in traumatic stress symptoms.

A Sample Meditation Practice

• Find a quiet and comfortable place to sit, wearing loose clothing. Keep your back straight and shoulders rolled back.
• Focus your attention on your breath, observing the feeling of air moving in and out of your nose and mouth.
• Repeat a simple mantra to calm your mind, such as "I am happy, I am loved" or "May I be happy. May I be well. May I be safe and free from suffering."
• Close your eyes and focus your gaze on the point between your eyebrows.
• If intrusive thoughts arise, observe them without judgment and gently bring your attention back to your breath.
• Use an anchor, such as your breath or a sentence, to bring yourself back to the present moment if your mind wanders.
• Try positive affirmations, such as "I am at peace with myself" or "I release tension and anxiety," if your thoughts continue to wander.

Meditation has been shown to reduce stress, anxiety, and depression, all of which are often associated with intrusive thinking. By becoming more present through meditation, individuals can manage these thoughts and calm both their body and mind.

Meditation can aid in the healing process

Meditation has been shown to have a significant, positive effect on mental health and how the body responds to stress. It can be a useful tool for coping with various mental health symptoms, including post-traumatic stress disorder (PTSD).

Types of meditation

Transcendental meditation (TM) is a specific type of focused meditation that takes practitioners from a state of noisy thinking to a state of inner quietness. It reduces stress hormones by calming the sympathetic nervous system, which is responsible for our 'fight-or-flight' responses to danger. TM involves chanting and focusing on mantras to achieve serenity.

Benefits of meditation for PTSD

Meditation practices can reduce the symptoms of PTSD, particularly in war veterans. It can help individuals better cope with intrusive thoughts and memories and be more equipped to handle emotional distress. It may also help to reduce or even reverse symptoms of PTSD and depression.

Mindfulness-based interventions

There is some debate among professionals about whether mindfulness-based interventions for PTSD are effective. Some suggest that an increase in mindfulness may help individuals to better cope with intrusive thoughts and memories, while others argue that meditation may cause considerable distress for some practitioners. However, research suggests that mindfulness-based interventions can lead to significantly lower levels of PTSD symptoms.

Tips for meditating with PTSD

• Find a therapist or guide who understands both trauma and meditation.
• Meditate only in places where you feel safe.
• Practice mindfulness in other ways, such as through creative activities like knitting, gardening, or cooking.
• Witness your flashbacks by observing your flashbacks without interacting with them.

Frequently asked questions