Strategies to Calm PTSD Symptoms
1. EMDR (Eye Movement Desensitization and Reprocessing)
- Description: EMDR uses bilateral stimulation, such as eye movements, to process and integrate traumatic memories.
- Empirical Evidence: Numerous studies have demonstrated EMDR's effectiveness in treating PTSD (Shapiro, 2014).
- Practice: Seek therapy from a certified EMDR therapist.
- Source: Shapiro, F. (2014). The role of eye movement desensitization and reprocessing (EMDR) therapy in medicine: Addressing the psychological and physical symptoms stemming from adverse life experiences. The Permanente Journal, 18(1), 71-77. https://doi.org/10.7812/TPP/13-0982. Trauma-Sensitive Yoga (TSY)
- Description: TSY combines physical postures, breathing exercises, and mindfulness to help trauma survivors reconnect with their bodies.
- Empirical Evidence: Studies have shown TSY to be effective in reducing PTSD symptoms and improving emotional regulation (van der Kolk, et al., 2014).
- Practice: Participate in trauma-sensitive yoga classes or follow guided sessions designed for trauma survivors.
- Source: van der Kolk, B. A., Stone, L., West, J., Rhodes, A., Emerson, D., Suvak, M., & Spinazzola, J. (2014). Yoga as an adjunctive treatment for posttraumatic stress disorder: A randomized controlled trial. Journal of Clinical Psychiatry, 75(6), e559-e565. https://doi.org/10.4088/JCP.13m08561
2. Somatic Based Therapy Strategies
- Description: Somatic-based therapy techniques focus on body awareness to release physical tension and restore the body's natural capacity to self-regulate.
- Empirical Evidence: SE has been shown to reduce PTSD symptoms significantly in clinical trials (Levine, 2010).
- Practice: Work with a certified SE practitioner to explore and release physical sensations associated with trauma.
- Source: Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.3. Mindfulness-Based Stress Reduction (MBSR)
- Description: MBSR involves mindfulness meditation and yoga to reduce stress and enhance emotional resilience.
- Empirical Evidence: Research indicates that MBSR can significantly reduce PTSD symptoms (Kearney, et al., 2013).
- Practice: Engage in an 8-week MBSR program, which includes weekly group sessions and daily mindfulness practice.
- Source: Kearney, D. J., McDermott, K., Malte, C., Martinez, M., & Simpson, T. L. (2013). Association of participation in a mindfulness program with measures of PTSD, depression, and quality of life in a veteran sample. Journal of Clinical Psychology, 69(1), 101-112. https://doi.org/10.1002/jclp.21911
3. Biofeedback
- Description: Biofeedback teaches individuals to control physiological functions, such as heart rate and muscle tension, to reduce stress.
- Empirical Evidence: Studies indicate that biofeedback can reduce PTSD symptoms by improving self-regulation (Tan, et al., 2011).
- Practice: Use biofeedback devices under the guidance of a trained therapist.
- Source: Tan, G., Dao, T. K., Farmer, L., Sutherland, R. J., & Gevirtz, R. (2011). Heart rate variability (HRV) and posttraumatic stress disorder (PTSD): A pilot study. Applied Psychophysiology and Biofeedback, 36(1), 27-35. https://doi.org/10.1007/s10484-010-9141-y
4. Acupuncture
- Description: Acupuncture involves inserting thin needles into specific points on the body to balance energy flow and reduce symptoms.
- Empirical Evidence: Clinical trials have shown acupuncture to be effective in reducing PTSD symptoms (Hollifield, et al., 2007).
- Practice: Seek treatment from a licensed acupuncturist specializing in trauma.
- Source: Hollifield, M., Sinclair-Lian, N., Warner, T. D., & Hammerschlag, R. (2007). Acupuncture for posttraumatic stress disorder: A randomized controlled pilot trial. Journal of Nervous and Mental Disease, 195(6), 504-513. https://doi.org/10.1097/NMD.0b013e31803044f8
5. Expressive Arts Therapy
- Description: This therapy involves using art, music, dance, or writing to express and process traumatic experiences.
- Empirical Evidence: Research supports the effectiveness of expressive arts therapy in reducing PTSD symptoms (Pizarro, 2004).
- Practice: Engage in regular expressive arts activities, such as drawing, painting, or writing, to process emotions.
- Source: Pizarro, J. (2004). The efficacy of art and writing therapy: Increasing positive mental health outcomes and participant retention after exposure to traumatic experience. Journal of Traumatic Stress, 17(1), 9-19. https://doi.org/10.1023/B:JOTS.0000014675.50755.9b
6. Aromatherapy
- Description: Using essential oils, such as lavender or chamomile, can help reduce anxiety and promote relaxation.
- Empirical Evidence: Clinical trials have shown that aromatherapy can significantly reduce PTSD symptoms (Conrad & Adams, 2012).
- Practice: Use a diffuser with essential oils or apply diluted oils to pulse points.
- Source: Conrad, P., & Adams, C. (2012). The effects of clinical aromatherapy for anxiety and depression in the high-risk postpartum woman – A pilot study. Complementary Therapies in Clinical Practice, 18(3), 164-168. https://doi.org/10.1016/j.ctcp.2012.06.007
References
- Conrad, P., & Adams, C. (2012). The effects of clinical aromatherapy for anxiety and depression in the high-risk postpartum woman – A pilot study. Complementary Therapies in Clinical Practice, 18(3), 164-168. https://doi.org/10.1016/j.ctcp.2012.06.007
- Hollifield, M., Sinclair-Lian, N., Warner, T. D., & Hammerschlag, R. (2007). Acupuncture for posttraumatic stress disorder: A randomized controlled pilot trial. Journal of Nervous and Mental Disease, 195(6), 504-513. https://doi.org/10.1097/NMD.0b013e31803044f8
- Kearney, D. J., McDermott, K., Malte, C., Martinez, M., & Simpson, T. L. (2013). Association of participation in a mindfulness program with measures of PTSD, depression, and quality of life in a veteran sample. Journal of Clinical Psychology, 69(1), 101-112. https://doi.org/10.1002/jclp.21911
- Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.
- Pizarro, J. (2004). The efficacy of art and writing therapy: Increasing positive mental health outcomes and participant retention after exposure to traumatic experience. Journal of Traumatic Stress, 17(1), 9-19. https://doi.org/10.1023/B:JOTS.0000014675.50755.9b
- Shapiro, F. (2014). The role of eye movement desensitization and reprocessing (EMDR) therapy in medicine: Addressing the psychological and physical symptoms stemming from adverse life experiences. The Permanente Journal, 18(1), 71-77. https://doi.org/10.7812/TPP/13-098
- Tan, G., Dao, T. K., Farmer, L., Sutherland, R. J., & Gevirtz, R. (2011). Heart rate variability (HRV) and posttraumatic stress disorder (PTSD): A pilot study. Applied Psychophysiology and Biofeedback, 36(1), 27-35. https://doi.org/10.1007/s10484-010-9141-y
- van der Kolk, B. A., Stone, L., West, J., Rhodes, A., Emerson, D., Suvak, M., & Spinazzola, J. (2014). Yoga as an adjunctive treatment for posttraumatic stress disorder: A randomized controlled trial. Journal of Clinical Psychiatry, 75(6), e559-e565. https://doi.org/10.4088/JCP.13m08561
**Created with ChatGPT and AI.
These strategies, supported by empirical research, provide practical ways to manage PTSD symptoms through a somatic and holistic approach.
Abundant Light Counseling
surrounding service areas include but are not limited to
Woodbury, MN
Cottage Grove, MN
Inver Grove Heights, MN
St. Paul, MN
Mendota Heights, MN
Minneapolis, MN
Stillwater, MN
White Bear Lake, MN
To book an appointment call Beth Anderson, M.Ed., LPCC at
507-412-6855 or book online at
www.abundantlightllc.com
