Effectiveness of meditation-based methods for treating PTSD

Five percent of adults in the United States have posttraumatic stress disorder in any given year. And since treatments aren’t one size fits all, options are crucial. So let’s review the effectiveness of meditation-based methods for treating PTSD.

Medical and mental health experts assist people living with posttraumatic stress disorder (PTSD) every day.

There are many reasons someone might develop the condition, but finding the best treatment for them can take time.

Meditation may be a helpful resource for those with PTSD because they can do it during therapy appointments or by themselves.

Let’s learn more about the meditation-based treatment of PTSD to discover why it’s becoming a common way for people to manage their mental well-being.

How meditation eases PTSD

Traumatic experiences affect the brain long after the event ends. There are also many types of disturbing events a person can live through.

Experts estimate that 80% of people will encounter trauma at least once in their lives. The lingering effects can disrupt their quality of life, depending on their symptoms.

People may receive a PTSD diagnosis if they experience symptoms longer than one month after a traumatic event. When trauma overactivates the nervous system, two kinds of PTSD are possible -hyperarousal related to triggering events or dissociative PTSD. Both come from the body’s inability to regulate nervous system activity.

Meditation may improve that. Practicing it regularly reduces overall cortisol levels and changes the brain’s ability to regulate emotions. Soothing the nervous system with focused breathing and concentration could improve a person’s PTSD experience over time.

Signs that meditation treatment of PTSD is working

If you have PTSD and want to see if meditation improves your quality of life, watch for some common positive signs. It could become a new tool to regulate your emotions, stress and nervous system anywhere you go.

Let’s take a look…

You might feel able to relax

Everyday events commonly trigger stress hormone production, but you may have higher levels of stress if your PTSD has kept you on edge for a long time.

Relaxing can feel difficult if your nervous system is always overactive. If you meditate daily, you could feel more at ease in your body because your nerves aren’t hyperaware of potential threats.

Your emotions could become more manageable

After your nervous system relaxes, even life’s heaviest emotions feel more bearable. You might recover enough to work through them in your own way.

Meditation practices decrease a person’s vulnerability to negative emotions by removing their influence on nerves. Whether you want to work on those feelings through more meditation, journaling, therapy or another resource, meditation can ease you into a mindset where you’re ready to do that work.

You may have less hypertension

Stress often correlates with hypertension. It affects the brain and body simultaneously. If you’re living with PTSD, you might also have hypertension.

Although it’s always best to follow your doctor’s advice, meditation could supplement their directives. Calming your nerves can bring your blood pressure down through meditative practices. It’s a possible physical health benefit you might not expect from a care plan focusing solely on your mind.

You could experience fewer intrusions

Intrusive thoughts can be part of someone’s PTSD experience. If you have the condition, you may live with unwanted memories, which can trigger recurring flashbacks.

Research shows that people who practice meditation can have fewer intrusive thoughts because they regulate their nervous system and emotions simultaneously. It might be something you could try if you want an at-home treatment specifically focused on intrusions.

You might start sleeping better

PTSD can complicate a person’s sleep quality. The condition and trauma-focused recovery plans can cause insomnia and nightmares, but meditation could reduce their intensity.

Soothing your nervous system before going to sleep might put your mind in a better place. It may produce fewer nightmares and help you fall asleep faster because it’s at rest after you climb into bed.

How to practice meditation every day

Anyone can start practicing meditation at home as a treatment for PTSD or supplementation of ongoing recovery efforts.

Use beginner strategies to establish your own routine and see how it improves your quality of life.

Explore types of meditation

The meditation world is vast. If you try one kind and it doesn’t help, there are many others to explore. Consider any of the 10 kinds to focus your breathing while honing your thoughts in a way that feels most natural.

You might enjoy multiple meditation practices, which makes it easier to use when triggers arise within or outside the home.

Set daily reminders

Notifications can help people establish new habits more easily. Create one with a calendar app on your phone in a way that makes you most comfortable. You could add a 10-minute meditation session to your written planner or leave a sticky note where you’ll find it every day.

No matter how you remind yourself, your meditation practice will feel more instinctive as it becomes a standard part of your routine.

Bookmark videos you enjoy

The internet is full of free meditation videos. Find some that fit with your preferred practice, like morning meditations or guided breathing before falling asleep. You’ll always have them ready to go when you need assistance with your nervous system, triggers or other PTSD symptoms.

Find potential comfort through meditation-based treatment of PTSD

PTSD is a complicated and personal condition. When you’re ready to try something new, exploring an alternative treatment could improve the methods you already use.

Daily meditation sessions may alleviate your PTSD symptoms, make you more comfortable and help you process your trauma if they become a recurring part of your routine.

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Beth is the mental health editor at Body+Mind. She has five-plus years of experience writing about behavioral health, specifically mindfulness-based cognitive therapy. Beth also writes about the power of human design to reveal our full potential and purpose. You can find her on X @bodymindmag.