A few weeks ago, I wrote about the damaging effects of chronic, overwhelming stress. Today, I will follow this up with some ways I learned to heal from these conditions. This all came from a very informative PTSD training with John Preston, Psy.D.
1. Hold and be held. Particularly with babies, tactile stimulation does wonders. In one study, a control group held babies for two hours a day while an experimental group held babies for four hours a day. After six weeks, the babies in the experimental group cried 43% less. This applies cross-culturally. Babies who are held more are least likely to develop PTSD or hypercortisolemia. While the first year is so critical for lifelong brain development, I don’t think human touch ever becomes less essential. Sure, maybe we don’t need four hours a day, but hugs, cuddles, and massages go a long way.
2. Medication. I am not one to believe in going straight for the magic pill, but there are several medications that can be helpful if you are feeling very overwhelmed or out of control. Several types of medication can activate Brain-Derived Neurotropic Factor (BDNF), which strengthens neural pathways and can protect the brain from damage by extreme stress. All antidepressants activate BDNF (this is their one common denominator). Others that can be used for this purpose are Lithium, Depakote, Tegratol, Lamictal, and Seroquel. And guess what? Omega-3 fatty acids are also neural-protective. If you think you may need medication, of course talk with your doctor or psychiatrist.
3. Movement. Exercise also activates the neural pathway protector BDNF. It increases seratonin levels as well. Much of the feeling of PTSD is that of being “frozen.” Movement of any kind can immediately snap one out of that feeling.
4. Make choices that increase safety and structure in your daily life. In events of trauma and abuse/neglect, a common theme is powerlessness. Looking at brain chemistry, BDNF decreases when an individual experiences perceived powerlessness. Of course, it is not possible to always be in control of one’s circumstances, but it is possible to make choices that increases the chances of safety. It is also possible to have a regular schedule that increases predictability in your daily life. This will help. If this point interests you, look into the Seeking Safety program.
5. Mindfulness-based stress reduction. I love this one. It is a form of meditation and consists of simple exercises one can do to increase one’s mindfulness, which strengthens the brain and increases one’s ability to have control over where attention is placed. There is a lot of good science out there showing that this stuff really works.
6. Facing fears. The act of facing fears actually increases the frontal lobe’s ability to dampen down anxiety. It also gives one a restored sense of self-efficacy and control. When I am at my best, I try to face one fear every day. it is amazingly uplifting.
7. Exposure therapy. This can be useful for people who have been traumatized and feel strong enough to face their trauma. It is one of the most common therapies used for PTSD. Research has shown that exposure therapy strengthens the Arterial Cingulate (AC) and expands neural pathways between the AC and amygdala (remember the top-down control dampening down the anxiety/arousal I talked about last time?). Being able to look at the traumatic event while calm and centered in the present gives one the ability to handle stressful situations more effectively. It also minimizes the effect of the trauma. However, this needs to be executed carefully. An individual needs to learn emotional management skills before he/she begins this work in order to avoid re-traumatization.
- Most Effective PTSD Therapies Are Not Being Widely Used, Researchers Find (psychologicalscience.org)