Can Alternative Therapies For PTSD Help Improve Mental Health?
According to the United States Department of Veterans Affairs, post-traumatic stress disorder is a serious psychiatric disorder that affects an estimated 6% of the US population. While talk therapy is currently considered to be the gold standard of treatment for PTSD, some complementary and alternative medicine (CAM) approaches (including acupuncture and mindfulness) may be beneficial as well. When used as part of an integrative mental health approach, CAM therapies can be safe and potentially effective.
What is Post-Traumatic Stress Disorder or PTSD?
Post-traumatic stress disorder (PTSD) is a psychiatric disorder triggered by traumatic experiences. When a person is directly or indirectly exposed to a distressing event—such as physical, sexual, or emotional abuse, an accident, war, terrorism, or a natural disaster—they may develop PTSD. Symptoms typically develop within months or years of experiencing trauma, and they tend to significantly interfere with daily life and functioning.
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According to the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), PTSD symptoms may include:
- Recurrent, intrusive memories of the traumatic event
- Episodes of feeling like the traumatic event is recurring (also known as “flashbacks”)
- Significant distress at reminders of the traumatic event, such as locations, people, or objects
- Negative changes in thoughts and mood in the aftermath of the traumatic event (such as guilt, shame, or an increase in negative beliefs about oneself or others)
- Irritability
- Hypervigilance
- Reckless behavior
- Feelings of detachment from others
Additionally, post-traumatic stress disorder can also cause a variety of physical symptoms, such as:
- Trouble sleeping
- An increased startle response
- Increased fatigue and/or tension
- Difficulty concentrating
- Self-destructive or risky behaviors
- Increased heart rate or blood pressure
- Overwhelming shame or guilt
- Angry outbursts or irritability
On average, one in every eleven people in the United States will be diagnosed with post-traumatic stress disorder at some point. Additionally, PTSD commonly co-occurs with other mental illnesses, with an estimated 80% of people having at least one additional diagnosis.
What are alternative and complementary medicine (CAM) approaches in mental health?
There are three common approaches often taken to address mental health challenges, from post-traumatic stress disorder to depression to virtually any other condition:
- Conventional or standard approaches. Standard approaches to treating post-traumatic stress disorder include psychiatric medications and psychotherapy (talk therapy). The benefits of conventional mental health care include rigorous testing, standardization, and significant research funding that tends to confirm treatment effectiveness.
- Alternative therapies are any non-standard intervention used instead of conventional approaches.
- Complementary therapies refer to alternative therapies when they are used in combination with conventional mental health care approaches.
Integrative mental health care, which combines conventional and CAM approaches, can provide a middle ground for more individualized care.
Are there effective alternative therapies for PTSD?
There are many alternative and complementary therapies that may be used to address post-traumatic stress disorder, including:
- Acupuncture. A 2013 systematic review of four randomized controlled trials and two uncontrolled clinical trials determined that acupuncture seemed to effectively reduce PTSD symptom severity. A more recent study proposed that, when combined with conversation-based techniques for traumatic memory retrieval, acupuncture may be even more effective.
- Massage therapy. Some studies suggest that massage therapy may reduce some symptoms of PTSD, such as anxiety, irritability, muscle tension, and depression.
- Yoga. A 2018 meta-analysis found that yoga may reduce symptoms of posttraumatic stress. However, due to poor study quality, the authors caution that high-quality research is needed to determine the effectiveness of yoga as a complementary therapy.
- Tai chi. While there is a lack of research evaluating the effectiveness of tai chi for PTSD, the Veterans Association suggests that movement-based therapies can improve mental and physical health for people with a variety of conditions.
- Deep-breathing exercises. A 2013 randomized controlled clinical trial conducted on mindfulness-based breathing exercises found that they reduced PTSD symptoms in individuals with subclinical PTSD-like symptoms. A more recent study suggests that mind-body exercises, which include deep breathing, may help reduce depression and anxiety in people with PTSD.
- Mindfulness. A review evaluating mindfulness-based treatments for PTSD suggests that these approaches have low dropout rates and may effectively reduce PTSD symptoms. The authors indicate that, according to their findings, mindfulness-based treatments helped reduce the occurrence of avoidance, shame, and self-blame.
Many studies have indicated that CAM therapies tend to pose minimal health risks and are typically well-tolerated, and that they can be effective complementary therapies to conventional treatment approaches. Overall, though, most review articles find the existing evidence of effectiveness to be of insufficient quality, so more research is needed.
The potential benefits of talk therapy for PTSD or Post-Traumatic Stress Disorder
While complementary and alternative therapies may help an individual manage post-traumatic stress disorder symptoms, there is not enough research to support sole reliance on alternative approaches. Currently, evidence suggests that cognitive behavioral therapy (CBT) is the most effective approach for addressing PTSD.
In their Clinical Practice Guideline for the Treatment of Post-traumatic Stress Disorder, the American Psychological Association strongly recommends the following evidence-based interventions:
- Cognitive behavioral therapy (CBT). This type of talk therapy emphasizes the interactions between thoughts, feelings, and behaviors. Cognitive behavioral therapists work with their clients to help them learn to reframe unhelpful thought patterns that exacerbate symptoms.
- Cognitive processing therapy (CPT). CPT is a subset of CBT that focuses on challenging maladaptive or negative beliefs related to trauma.
- Cognitive therapy. Cognitive therapy is also derived from CBT. During sessions, clients are encouraged to identify trauma memories and triggers and modify their evaluations of them, which may reduce threatening feelings and the recurrence of disturbing thought patterns.
- Prolonged exposure. Prolonged exposure is a type of CBT that helps clients safely revisit traumatic memories to reduce avoidant behaviors.
Cognitive behavioral therapy is frequently considered the most effective approach for post-traumatic stress disorder symptom reduction. It’s often used as part of an integrated mental health care approach that incorporates both conventional as well as complementary and alternative therapies.
When should you consider online CBT or Cognitive Behavioral Therapy?
For people experiencing symptoms of PTSD that may make it difficult to leave the house, attending therapy from home may be more comfortable and convenient. With an online platform like BetterHelp, you can get matched and then meet with a licensed therapist from the comfort of your home via phone or video call. Plus, BetterHelp also offers in-app messaging so you can get in touch with your therapist outside of your regular sessions, and they will respond as soon as they can.
A 2022 study of 196 participants with mild to moderate PTSD aimed to evaluate the effectiveness of online CBT. Half of the participants were assigned to in-person CBT while the other half were assigned to online CBT. After 16 weeks of therapy, the researchers’ findings suggested that in-person and online therapy were equally effective at reducing PTSD symptoms. They recommended either approach as a first-line treatment for PTSD.
Takeaway
What are some alternative therapies for PTSD?
Some alternative therapies for posttraumatic stress disorder PTSD include acupuncture, massage therapy, yoga, tai chi, mindfulness practices, and deep breathing exercises. These complementary and alternative medicine approaches aim to reduce stress, anxiety, and posttraumatic stress disorder PTSD symptoms by promoting relaxation and improving well being. Some evidence based therapies also incorporate mind body practices, such as trauma sensitive yoga and somatic experiencing, to help individuals process trauma.
What is the holistic medicine for PTSD that is best for mental health?
Some holistic medicines that are best for patients with posttraumatic stress disorder PTSD focus on the whole person, improving both physical and mental health. These include acupuncture, herbal remedies, meditation, yoga, deep-breathing exercises, tai-chi, and therapy.
These complementary and alternative medicine approaches have shown beneficial effects in reducing posttraumatic stress disorder PTSD symptoms, anxiety, depression, and stress.
Mindfulness-Based Stress Reduction (MBSR): Uses meditation and yoga to lower stress and anxiety. Studies show it helps in treating PTSD.
Acupuncture: A form of alternative medicine where thin needles are inserted into the body to promote relaxation. Research supports its role in easing PTSD symptoms.
Yoga: Trauma-sensitive yoga helps people reconnect with their body and manage anxiety. It has gained popularity for mental disorders.
Somatic Experiencing: Helps release tension stored in the body due to posttraumatic stress. It supports emotional healing and reduces symptoms.
Herbal Remedies: Some turn to natural supplements for PTSD treatment, but it's best to consult a doctor to ensure safety.
These therapies offer a beneficial effect, but clinical practice and a systematic review suggest they work best alongside professional care.
What is alternative therapy for emotional trauma?
Some alternative therapies for emotional trauma are yoga, mindfulness, therapeutic gardening, aromatherapy, art therapy, animal-assisted therapy, and others.
A systematic review of randomized controlled trials suggests that these therapies can help manage posttraumatic stress and anxiety disorders by promoting relaxation and emotional regulation.
Clinicians often recommend these approaches as complementary and alternative medicine and treatments to conventional therapy. Evidence from a meta-analysis supports their role in improving patients’ well-being, particularly for adults and veterans coping with trauma.
What are the most potent alternative therapies for PTSD?
Several complementary and alternative medicine (CAM) interventions have shown potential in managing posttraumatic stress disorder (PTSD), especially when compared to traditional treatments like CBT. While evidence from a systematic review and meta-analysis suggests they may help patients, these therapies are most effective when integrated with standard mental health care.
Some effective alternative medicine therapies for PTSD include:
Trauma-Focused Yoga - Helps manage posttraumatic stress disorder through controlled movement and breathwork.
Acupuncture - Used in places like Sichuan Province, acupuncture targets pressure points to reduce anxiety in posttraumatic stress disorder PTSD patients.
Art and Music Therapy - Encourages self-expression and emotional processing
Mindfulness-Based Stress Reduction (MBSR) - Incorporates meditation and breathing exercises to help adults regulate emotions and reduce posttraumatic stress disorder PTSD symptoms.
Nature Therapy or Ecotherapy - Helps improve quality of life by reducing stress and increasing relaxation
Others
Clinicians often recommend these therapies as complementary and alternative medicine alongside standard care. While research provides promising evidence, further studies are needed to confirm their effectiveness for posttraumatic stress disorder PTSD treatment.
What are alternatives to EMDR for PTSD?
Several complementary and alternative medicine (CAM) interventions may help with posttraumatic stress disorder (PTSD). There are three alternatives to EMDR therapy. These are CBT, the Cross Mapping Method, and somatic coaching.
A Systematic review and meta-analysis provide evidence for the following:
Cognitive Behavioral Therapy (CBT) – A structured alternative medicine approach that helps reframe trauma-related thoughts.
Cross Mapping Method – A technique to rewire emotional responses to traumatic memories.
Somatic Coaching – Uses movement and breathing to regulate emotions.
Other interventions, like acupuncture and meditation, may provide support, especially for veterans. These have been compared to EMDR, but clinicians recommend personalized treatment based on individual needs.
How do you overcome emotional trauma without medication?
Overcoming emotional trauma without medication is possible. You just need to focus on self-care activities such as regular exercise, proper diet, good enough sleep, mindfulness, and many more. Research and a systematic review support self-care methods for treating PTSD and other mental disorders.
Effective interventions include meditation, a balanced diet, and quality sleep, all of which help manage posttraumatic stress, anxiety disorders, and depression. Acupuncture, which has been developed and studied in regions like Sichuan Province, is also used as a complementary and alternative medicine for relaxation.
These approaches have widespread use among adults, including veterans, and are supported by clinicians based on evidence from randomized controlled trials and meta-analysis findings. Patients respond differently, so it's important to find what works best for improving life and overall health.
What supplements are good for PTSD patients’ mental health?
Some vitamins and supplements can improve the mental health of patients with PTSD. This includes vitamin D, vitamin B, folate, magnesium, omega-3, antioxidants, phosphatidylserine, n-acetylcysteine, melatonin, passionflower, GABA, and calcium.
What is the fastest way to calm PTSD?
The quickest way to alleviate a posttraumatic stress disorder PTSD episode is to relax the body through controlled breathing exercises—specifically, inhaling and exhaling. Deep, mindful breathing promotes relaxation and helps manage anxiety associated with posttraumatic stress disorder PTSD. For example, the Veterans Affairs recommends a simple technique:
Sit comfortably or lie down.
Place one hand on your stomach and the other on your chest.
Inhale slowly through your nose, feeling your stomach rise.
Exhale slowly through your mouth, noticing your stomach fall.
This method is widely used in clinical practice and supported by evidence from randomized controlled trials. A meta-analysis of various PTSD treatment options highlighted the beneficial effect of controlled breathing exercises in managing PTSD symptoms.
These techniques are especially helpful for veterans and other adults dealing with posttraumatic stress. Incorporating controlled breathing into daily routines offers hope and support for those seeking effective interventions for PTSD.
Can you treat complex PTSD with therapy alone without medication?
Yes. It is possible to treat complex PTSD with therapy alone and without any support of medication. However, this depends on the severity of the condition. Treatment often includes trauma-focused therapy, like Cognitive Processing Therapy (CPT) and Prolonged Exposure Therapy (PE), which are supported by randomized controlled trials and clinical practice guidelines. These therapies help reduce PTSD symptoms without medication, though treatment depends on the person’s needs.
For some, complementary and alternative medicine approaches like meditation, acupuncture, and relaxation techniques may offer support. Research, including a systematic review and meta-analysis, continues to study the best ways of treating PTSD. Veterans Affairs, clinicians, and a growing number of experts recommend personalized care based on diagnostic criteria, mental disorders, and individual responses
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