Can Mindfulness For PTSD Help You Heal From Traumatic Events?

Mindfulness practices may not immediately come to mind when one thinks of effective treatments for post-traumatic stress disorder (PTSD). However, mindfulness and mindfulness-associated therapies have demonstrated some promise in addressing symptoms of the condition. When combined with trauma-informed therapy, mindfulness practices may relieve PTSD symptoms, especially those involving avoidance, hyperarousal, and mood and cognition.

Curious about the ways mindfulness can address PTSD symptoms?

An online therapist can answer your questions

What is PTSD?

Post-traumatic stress disorder is a serious mental health condition that can develop after a person has experienced a traumatic event or series of traumatic events. PTSD can manifest in different ways for different people, even when individuals have developed the disorder after experiencing similar kinds of traumatic events. Symptoms can be distressing and disruptive, and they can significantly impact a person’s ability to function.

To receive a PTSD diagnosis, a person typically needs to display a number of symptoms from four categories: avoidance symptoms, arousal symptoms, mood- and cognition-related symptoms, and intrusive symptoms.

Avoidance symptoms

• Consistently trying to avoid internal reminders of the traumatic event, such as memories, emotions, or thoughts related to the trauma
• Consistently trying to avoid external reminders of the traumatic event, such as situations, places, people, activities, situations, conversations, or objects related to the trauma

Arousal symptoms

• Sleep disturbances, such as having difficulty falling asleep and staying asleep, or not being able to get restful sleep
• Self-destructive and reckless behavior, often manifesting through substance use
• Irritability
• Angry outbursts and demonstrations of physical or verbal aggression toward people or objects, usually with no obvious provocation

Mood- and cognition-related symptoms

• Anhedonia, or the inability to experience positive emotions like happiness or pleasure
• Distorted or warped thoughts about the traumatic event, often leading a person to believe that they are to blame for the event occurring
• Holding negative core beliefs about the world, other people, or oneself, such as “Nobody can be trusted,” or “I am a bad person, and that is why bad things have happened to me”

Intrusive symptoms

• Persistent intrusive memories of the event
• Persistent nightmares about the event or aspects of the event
• Flashbacks, in which a person perceives that they are re-experiencing the event

What is mindfulness?

Mindfulness may be a trendy buzzword used in many different contexts today, but its basic definition generally remains simple. Mindfulness can be defined as the practice of bringing your full attention to the present moment. 

Mindfulness practices usually emphasize the absence of judgment and embody a state of mind in which a person acknowledges what is happening in the here and now without labeling it as “good” or “bad.” Mindfulness also tends to focus on a lack of reactivity. A person employing mindfulness practices may be more likely to pause in tense or stressful situations instead of immediately responding, which can have several benefits. 

Mindfulness may be originally associated with concepts linked to Buddhist religious practices. The link between mindfulness and wellness has been established and popularized by a number of influential mindfulness authors and teachers, including Thích-Nhât Hanh, who wrote the bestselling book, The Miracle of Mindfulness: An Introduction to the Practice of Meditation, and Jon Kabat-Zinn, who designed the self-help course known as Mindfulness-Based Stress Reduction (MBSR). 

MBSR has since been expanded into mindfulness-based cognitive therapy and mindfulness-based exposure therapy, both of which can be helpful mindfulness-based treatments for a number of mental health concerns. 

Mindfulness practices, such as mindfulness meditation, may be well-known, but mindfulness interventions can be employed through many activities, including mindful walking, mindful eating, and mindful listening. Intentionally incorporating more mindfulness into one’s life may be helpful for a variety of physical and mental health concerns, including the following:

• Anxiety disorders
• Stress
• Depression
• Rumination
• Some forms of chronic pain
• Low self-esteem
• Difficulties with controlling anger
• Substance misuse and substance use disorders
• Negative thinking patterns
• Emotional dysregulation
• Sleep issues

How mindfulness practices can impact PTSD

Mindfulness practices often show promise as an additional treatment option for PTSD alongside trauma-informed therapy. Studies have indicated that people with PTSD may be more likely to stick to a treatment plan if it involves mindfulness aspects, such as meditation practice. 

This increased treatment adherence can be significant, as some research shows that over one-third of PTSD patients, including veterans with PTSD, may not finish recommended treatments. 

Below are several mindfulness practices that may be helpful for individuals with PTSD:

• Mindfulness meditation
• Yoga
• Mindful eating
• Discussions of stress and coping mechanisms
• Mindful listening
• Adopting what is known as a “decentered perspective” toward one’s thoughts by understanding that thoughts are not facts, and they are not necessarily true or even logical

Mindfulness practices might be especially effective for treating specific PTSD symptoms, including avoidance symptoms, arousal symptoms, and mood- and cognition-related symptoms, particularly negative core beliefs. 

Researchers believe these symptoms may be most easily mitigated through mindfulness because mindfulness can promote the following:

• Developing attentional control: Learning to shift one’s attention to the present moment can help a person develop the capacity to control the focus of their attention. This enhanced attentional control may help them focus less on traumatic memories and reminders of the traumatic event.
• Reducing ruminative tendencies: Ruminating, which typically involves the sense of being trapped in a cycle of negative thoughts, can be common in people with PTSD. Rumination can heighten symptoms of arousal (which tend to be exacerbated by anxiety) and anhedonia, meaning that decreased rumination could potentially alleviate those symptoms.
• Shifting attitudes: Mindfulness practices usually promote the adoption of an attitude of neutrality. Learning to embrace life as it comes could lower a person’s fear of trauma-associated stimuli, which could reduce avoidance symptoms.
• Promoting a lack of judgment: The nonjudgmental acceptance of thoughts, experiences, and emotions can be seen as the antithesis of PTSD, which tends to promote emotional numbing and the suppression of intrusive thoughts. Moving away from these maladaptive coping mechanisms could help a person no longer meet the criteria for a PTSD diagnosis. 

Finding support for PTSD using mindfulness

Researchers have found that mindfulness practices tend to be most effective in addressing PTSD symptoms when they are combined with some form of trauma-informed therapy. However, attending in-person therapy sessions can be overwhelming for a person with PTSD, particularly if they experience high levels of arousal or intrusive symptoms. To help such individuals access therapy without potentially triggering symptoms of traumatic stress, online therapy may be a helpful alternative. 

Research has demonstrated that trauma-informed therapy practices can be just as effective when delivered online as in a traditional in-person therapeutic setting. If you are interested in creating a combination of therapeutic and mindfulness techniques to address PTSD symptoms, online therapy could be a beneficial resource. 

Takeaway

Symptoms of post-traumatic stress disorder can contribute to significant distress and disruption to a person’s daily life. Mindfulness practices, which normally involve connecting to the present moment and observing thoughts and emotions without judgment, may mitigate some of the impacts of PTSD. Developing a course of treatment that combines mindfulness and online or in-office therapy can set a trauma survivor on a course of healing and empower them to move forward with their life.