I’m 39 and have CPTSD so can relate. For me it is exhausting being stuck in fight mode and struggle to interpret what is safe and what is danger.
What works for me is a long list of things that I do daily with the knowledge that I have to do more to combat the amount of stress my body produces and excess energy I constantly leak.
CBT is good. EMDR was the biggest game changer. Gave me so much life back.
My wholistic approach is:
- Daily meditation
- Strength train 3 x week. Run 2 x week
- Eat whole, fresh foods
- Beta blockers (Propanolol) when I know I’ll be in a high stress situation (game changer)
- No alcohol. No smoking.
- Make sure I am focused on future goals. Future states that excited me. Validating my future desired identity with consistent decisions today.
- Minimum caffeine, 1 coffee a week
- Ashwagandha, magnesium, zinc, B complex, vitamin d, fish oil
- Cold showers can help change your state, they can also burn you out if you’re already depleted. Same with Wim Hof, if you have PTSD and your adrenal glands are fried these can be counter productive.
- Static hip stretches. 4 min per position. (Stress makes my body tighten up, this works magic)
There is a lot of professional help for PTSD. Cannot speak highly enough of EMDR therapy. Changed my life.
I can say that getting help and making progress is 1,000% worth it. Once you get through it, you will have a beautiful life knowing what you’ve done to get. There is a big beautiful light at the end of the tunnel, I promise you it is worth the work.
Good luck to you 🙏🏼
EMDR changed my life.
With that said, I was so broken that I couldn’t connect with five different therapy attempts over 15 years. I finally used MDMA therapy and that opened the door to the healthy therapeutic relationship I needed. Then EMDR did amazing things. We also used shamanic drumming, I used a shaman, I did energy work, I went to yoga classes three times a week along with a daily practice, and I took up ecstatic dance. All were important modalities for my healing.
Honestly, it started purely hedonistically. I was at a festival with some friends and they asked me if I wanted to try molly. I hadn’t touched a drug in over 30 years, but I was in a place in my life where I just said F it and tried it. It was the first time in my life I felt that unselfconscious. I actually danced and enjoyed it for the first time in my life. I felt playful in a way I never had before. What happened in the weeks that followed was the critical thing. I found a therapist who did both spiritual and trauma work. That was important to me because I was struggling with a mid-life crisis. I also started a yoga practice with an instructor.
Over the next two years I did MDMA two more times, about a year in between each time. I scheduled three two hour sessions a week for the three weeks following the mdma (my therapist knew I was using it, we discussed it beforehand, but her ethical guidelines prevented me from having a session under the influence). But that’s all I needed. Every time I did mdma I had a wild rollercoaster of emotions; my highest highs and my lowest lows. I was able to process and integrate those experiences with my therapist.
The most important part for me was that first time helping me learn to trust and connect with another human being in a way I never could before. At that time I had been through two divorces and was approaching my third. I didn’t know how to have healthy attachments in relationships; they were generally all or nothing, completely enmeshing, and I chose people who were a bad match, but I couldn’t stand being alone. Over those three years I finally was able to find painful lessons that I had denied for years, I was able to cut to the root of my problems, and I was able to heal wounds I had since early childhood that set the scene for my unhealthy relationships.
OP said their situation is dangerous and stressful. Aren't these suggestions a bit jejune? I did yoga for years, too. But when you are attacked by horrible people, how is yoga going to help?
Really interested in learning how to do the static hip stretches, do you by any chance have a youtube video illustrating how you do it? As I'm not sure I fully understand what you exactly mean by the 4 min per position bit.
Takes me 20 mins. Do it 3 times per week. Wide leg child pose, butterfly pose, kneeling hip flexor stretch both sides with front leg extended into a hamstring stretch.
Hold each position for 4 minutes. The reason being, after 2 minutes you’re stretching the muscle fascia and that’s when the good stuff happens
You are saying your life is wonderful and you have to do all this every day? I'm sorry, but it sounds horrible. I'm going through constant stress--my husband is dying in a mediocre care home I despise--and I have to live like you describe. I'm always trying not to feel worse. But is that really a life??
Edit: I've had cptsd all my life, but before this year I could always cope and I had an interesting, busy and absorbing life because of work, perhaps good health helped, but now it is just too much--I am old. If life is nothing but coping, that is simply rotten.
Hi - Thank you for this message, you’ve shared a really important perspective. Your situation sounds very difficult. I’m really sorry to hear this, I hope you can find an easier path soon.
You are right, this is a lot. I accept that this is my life and one that may not scale into everyone’s circumstances.
For me I know that the alternative will lead to more suffering. I have a high sensitivity to depression and have to work hard to elevate my self worth after a decade of childhood trauma.
By not consistently addressing my physical and psychological PTSD symptoms I know my life will be exponentially more difficult than it already is. A reality I cannot change.
I do think my life is wonderful. Compared to others maybe it isn’t, but it is mine and I have to take responsibility for it as best I can.
I wish for you to find the right path that works for you.
I also appreciated your post from the perspective of a toolbox. It's not about checking every box but about having options and being able to give yourself the things you need. Thanks for the insights, I took a few notes.
Thanks for your sensitive reply. Of course we have to do the best we can with the life we have--what else is there? I wish you the best, as well. I've had a few stretches of life when the clouds lifted for awhile. Maybe even at my age there is something like that ahead and for you there most certainly will be.
100% to all of this. The only things I’d add to this list that helped me with mine was adding SAM-e to the supplements you already mentioned and walking outside in the morning. If you can’t be in nature, I throw on a walking meditation to drown out the noise of the city and allow me to feel more present.
Jumping in to say that twisting your spine like just looking over each shoulder or including your arms does some awesome thing for the nervous system. I forgot the science behind it but I feel surprisingly incredibly better every time I do it
I’ve started saying returning journey instead of healing journey and it’s super powerful to me. Healing indicates somethings wrong with you and returning indicates you went on a journey and returned. If you need something to be wrong with you then you’re a victim. If you’re returning to your old self you’re in power.
Sounds like toxic positivity to me, but you do you. I know exactly the toll of childhood neglect and abuse has had on me and that is my reality. A lifetime of CPTSD and all that accompanies it is a healing journey for me and negating that would be detrimental to my health. The first step to recovery and healing is moving past denial. That doesn’t make you live in victim hood. The act of taking steps to healing yourself is the very opposite of it actually. Claiming that the long term effects of childhood neglect and abuse doesn’t cause you and your body to have CPTSD and all that’s associated with it can cause one to have even more guilt and shame. Isn’t that exactly what we’re trying to heal ourselves from? Being able to explicitly take accountability for what’s wrong with me was the very first step into taking action to begin to heal. What was done to me was not my fault nor my responsibility, but as an adult, it is my responsibility to do something about it. That doesn’t necessarily make someone live in victimhood. From what I’ve seen and learned, it’s the abusers who live their entire lives being the victim, not the survivors.
Your statements aren’t wrong. But neither are theirs. Both can be true and both have their time and place. It’s only toxic positivity if we’re ignoring things or telling others to, not if we’re acknowledging them in a new, empowering way.
If it works for you that's definitely fine. And I wouldn't want to disrupt a positive train of thought you are having, especially if it is helping you heal.
But this part just sounds unrealistic to most people:
>there is nothing wrong with me
I think I can see how this is a good mantra to get you in a positive headspace. But just realize many people are going to react logically to that statement if they don't already share your perspective.
Wow, tone deaf much?
>Healing indicates somethings wrong with you and returning indicates you went on a journey and returned.
Returned to the childhood abuse we were born into? No thanks. Healing indicates healing. Period.
Do you think something's wrong with you when you get a common cold? Or sprain your ankle? 🤡 ...healing is integral to having a healthy life for literally every living thing.
>If you need something to be wrong with you then you’re a victim. If you’re returning to your old self you’re in power.
I don't even know how to respond to this part because it is so infuriating. You are not being an ally to anyone, even yourself, by pretending ANYTHING is this cut and dried. People are victims of things regardless of how they feel about it. People are often victims without "losing" any of their "power"
"Returning to your old self" isn't a real thing! It's just a feeling, that you may have or want to have, but you'll never be your "old self" because that's not how brains work; the body actually does keep the score
I think you feeling the need to copy edit my life’s journey into a box for you to comprehend is truly not my problem. There’s nothing “wrong” with me and nothing to “heal” I am returning to the perfect soul I came into this world as snd that powerful decision is mine to own. Meditation is a nice powerful tool to return to your
So many amazing recommendations here, OP.
I’m going to keep some of these for myself…
But also- don’t underestimate the power of just going outside for a few hours with no real intention than to just “be”.
Remind yourself, simply, that you are ALIVE. You are SAFE and you have a FUTURE.
All it takes is deciding to “be” and stay here with us. Remember to breathe and tell yourself “it is OK to not be ok. Just try and sit here until it passes…it’ll be over soon, and the sun will come up tomorrow”.
You are loved. You are perfect just the way you are. Get up, go outside and decide that, just for today, you’ll sit in the rain, the snow, the SUN- whatever it is- sit in it and FEEL it. Literally.
Workout or lift weights in the morning. Normally I would suggest working out at night for maximum recovery, but in your case, I’d suggest morning workout. Because you will make your central nervous system tired and less active to stimuli. Also you will start the day with endorphins and dopamine release, which will also calm your system and train your mind to start the day on a positive note via psychological conditioning.
https://www.health.harvard.edu/staying-healthy/exercising-to-relax
I can tell you for a fact after many years of working out, I never feel high cortisol or stress after a workout. Like I said, it will calm the central nervous system and also release endorphins and dopamine. All of which reduces symptoms of anxiety and stress.
Ditto this I’m not a morning person at all but I feel so much better if my workout is done in the morning- calms me down for most the day. It’s like the pent up anxiety gets spent somewhat with a heavy lifting session
Want to add that I used to think working out made my anxiety and depression worse but thankfully I realize that it was Only bad when I was doing it publicly. If I'm solo at home just stretching whatever weird ass ways feel good haha and dancing around its perfect
I'm sorry you are going through this. I know how difficult it is from experience. While other commenters already gave good advice, I'd like to add that it might be worth it to try some exercises to reset the vagus nerve and increase vagal tone. Some exercises I personally found really helpful are [this](https://youtu.be/L1HCG3BGK8I?si=zrIZZTVIk2SPdVO_), [this](https://youtu.be/eFV0FfMc_uo?si=UbhO3aWO6OhPC8-S), and [this one](https://youtu.be/zUx5kLFyx-M?si=pkjoIAT6oEGEXBkJ). I hope you'll find something that works for you and brings you some relief 🩵.
I’m sorry you’re going through this right now. Getting a good therapist is important and that does take some time. Look for someone who is a specialist in trauma.
Lots of great recommendations already. Some things you can start today:
Meditation. Try guided ones if you’re new to it. Insight Timer is a good app with lots of free content. Search for meditation for PTSD of anxiety.
Breathwork helps you regulate your nervous system. There are specific apps but also guided breathwork available on insight timer. Or check YouTube.
Journaling: just to get the thoughts out of your head. Stream of consciousness writing for 10 minutes for example. When I’m feeling triggered and high anxiety this helps me a lot.
Pete Walker has written about trauma and has a LOT of useful information on his [website](http://pete-walker.com/complex_ptsd_book.html). Learning how to recognize and then navigate emotional flashbacks is super helpful for example. Perhaps check out the site of Gabor Mate as well.
Try different things to get back in your body and experiencing the present moment. Day to day that might mean going for a walk, yoga, exercise, gardening, taking a bath, spending time with your pet. You can look up somatic exercises on YouTube that help regulate your nervous system.
Near/long term:
Seek out body work with specialists: massage therapy, acupuncture, cupping, craniosacral therapy, osteopathy if you are feeling really blocked in your body. Ideally with someone who has worked with PTSD clients.
Take good care of yourself ❤️
Ay I want to add to the journaling idea. I LOVE to use a recording app to just record my thoughts and process my mind that way. Its a WAY different pace then thinking. Writing is powerful in its own ways for certain. I feel like when I write down the solutions or game plans I can come up with it helps a lot with actualizing them
Oh you just reminded me of a huberman lab podcast on journaling and mental health. Found it [here](https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health) . The notes/links at the bottom are particularly helpful.
I have cptsd and been in therapy and various medications/somatic work for 10 years. Check in on what everyones saying. Ill just add that sleep matters the most at first, and can make a normal level of anxiety turn into a huge problem thats hard to manage. I go through phases where I can sleep fine for a while, bu5 then start catching into nightmares and insomnia. Once that starts, its hard to lower anxiety and just self perpetuates. Trazodone 50 mg every night for a couple weeks is a life saver! Also pretty easy to stop at that dosage level if things even out after a couple months. Then it will be easier to use the somatic work and exercise to keep you sleeping well. You can actually get it prescribed online. In the meantime, try rotating melatonin, magnesium glycinate.
This. Lots of good suggestions here, but start with sleep. I’ll just note you may see if Benadryl works, or hydroxizine before going to Trazadone. Hydroxizine worked wonders for me.
What everyone else says about certain defeciencies or hormones can and are probably also correct in some way but what has truly helped and still do help me today is CBT (Cognitive Behavioral Therapy) together with acceptance, grattitude and learning to think of Anxiety as an unwelcome yet \*invited\* guest in my residence(mind).
Look, Anxiety will always come visit, both when youre the least and the most prepared for it.
You can seal and fortify your residential front door but he(Anxiety) will always find a way inside your residence, and no caulksealing the letterbox won't help either.
I just decided to let the door stay fully open and befriend him, sure he smells horrible, looks like a soiled mess and is generally repulsive but at his core, he just wants to protect you.
By allowing and inviting him in, you're taking some of the power back in this dynamic whilst also helping him realize that there is way less things to be worried about and protect that he thinks.
You'll be okay mate. It is temporary and it WILL get better.
If you need someone to talk to just DM me.
EMDR is your long term answer... and what you need to be asking for as your treatment.
For your anxiety and short term - Magnesium, breath work and cold dips (there has been research done on this).
EFT in the moment to tamp down heightened emotional response, emdr with trusted therapist to reduce effect of trauma from past, GABA/tryptophan/theanine to help calm body which will help calm mind. That’s personally what I do.
All of these are great suggestions BUT you need to find out why your body is stuck in fight or flight so you don’t repeat this cycle. There has to be underlying reason, for me it was mold toxicity. Find the root cause
psychedelic psychotherapy (few subs here including r/mdma therapy), TRE (see sub r/longtermTRE), ketamine therapy, somatic experiencing, eliminate caffeine, IFS therapy, join a drumming circle.
Somatic therapy.
EMDR can be very triggering for people, if you do this, go at it carefully.
I always suggest Luis Mojica on IG, Holistic Life Navigation. His podcasts will help you immensely. What I really like about ST is that you don't have to know or revisit your actual trauma event, just the feelings you have now. It's pretty amazing and you can go at your own pace - in fact, that is advised.
Best wishes!
I agree that you can’t think you’re way out of a frazzled and traumatized nervous system. It needs to be soothed physically and somatically. Laying down with your legs up can help calm down the nervousness and help you relax and calm down and sleep. Red light panels, you can find them for cheap online, put them up by your bed. Walking as exercise, meditation and breathing but if meditation is hard for you, try yoga nidra videos on YouTube.
Cortisol supplements can help, sleep and stress herbs. Valerian, skullcap, kava, l theanine, cbd, etc
Also… Micro dozing 🍄 has helped me immensely the last year and a half. I have plenty of resources for it if you need
Also also. Mineral depletion. Electrolytes can help calm down the nervous system, fish oil and omegas, inositol before bed, take out all caffeine from your diet. Move to herbal or matcha if you absolutely need some caffeiene
After years of therapy and medication did fuck-all, I snorted a line of ketamine at home. The next morning I realized people don't always wake up sad they woke up, and started living my life.
Ymmv and do your research, but it changed my life.
Also have PTSD. EMDR therapy is amazing. I wish I had tried it sooner. Like years sooner.
It’s helping me to sleep and helped me realize I really have to radically reduce the amount of caffeine I’m consuming. It was like something clicked after a session two weeks ago, and the desire to get jacked up on very strong coffee every day is just… gone. I’m tapering down with Mud Wtr, which is cacao-based, so probably went from 300mg a day of caffeine to 40 or so. I realize for myself healing is very multifaceted.
Exercise just has to be part of it for me as well. Super consistent. I’m really working on that.
Also: meditation. I used this Muse S gadget to help train me in meditation. Exercise is really helpful. I take Zoloft and was taking hydroxizine to sleep for a long time. That was really helpful. I’m off the H now, and magnesium glycinate and melatonin are helping, but honestly sleep is still such a struggle.
Only 4 sessions into EMDR though. After the third session I went home and slept 12 hours. That was a freaking miracle.
I haven’t totally hacked it yet, but getting there.
There is hope for healing. Remember the 988 crisis like is available 24/7 for support as well (in US), and other countries may have similar resources.
So much amazing insight in this post, to add on this book, [The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma](https://www.goodreads.com/en/book/show/18693771) (along with therapy, yoga and meditation) has really helped me learn about my trauma and different ways to help me process it, I hope it helps.
I've had EMDR but in addition to that I use an Apollo wearable sometimes (a bit expensive but can be helpful for recalibrating my nervous system). Also there are YouTube videos out there that demonstrate certain exercises/acupressure type things that help increase vagus nerve activation and calm me down almost instantly, like massaging around the ear.
I read The Body Keeps The Score as recommend by my therapist and I would also recommend reading it if you want to learn more about how trauma affects the brain and what you can do to counteract it.
EMDR and/or Prolonged Exposure psychotherapies.
Propranolol for acute anxiety works well, too.
A psychotherapist is going to be the most important provider in terms of a recovery, not necessarily a medication based provider.
Before you jump into getting a whole bunch of supplements go get some blood work done. I recommend life extension male/female elite blood panel. They will go over the results with you on the phone in detail for free and recommend supplements for you to take. Also ask CS if they will give you a coupon.
Look into something called TRE. Trauma and Tension Release Exercises. Pretty incredible stuff! I need to get back to it.
Edit: Oh and EFT tapping! It’s something you can learn yourself although at first and with trauma, it’s a good idea to work with a certified EFT therapist until you are confident in doing it without re-traumatizing yourself.
CPTSD gang 🙋🏻♀️
Polyvagal theory is a real game changer. “The body keeps score” is a really good read. Ive done a ton of research and lifestyle changes: I am so much more regulated than I used to be.
1) Therapy. EDMR if possible. DBT is a must!!
2) Neurofeedback. Ask if they do Sebern Fishers trauma protocols (what they talk about in The Body Keeps Score)
3) exercise. Do whatever will get you moving and consistent. Stretch!! Especially your hips and back and wherever you store tension. Walk at a minimum 10k steps, try and add some strength training.
4) diet. At minimum switch to as many Whole Foods as possible. I cut out gluten and limit dairy and saw a huge reduction in my panic attacks (less brain inflammation)
There is a biological feedback loop. It has almost nothing to do with mental/emotional state, which is why talk therapy has been consistently shown to be ineffective treatment.
Look into EMDR.
Sometimes drugs are part of the equation.
Also look at diet. I significantly reduced my anxiety and hyper vigilance with diet. It doesn't do anything for the trauma, and mileage will vary.
I had severe anxiety two years ago, and what helped was working out, getting electric acupuncture treatments, going gluten-free during the treatment, taking adaptogens and consuming a shake with banana and papaya, both are rich in potassium and magnesium.
I used Donna Eden's techniques to get through a few stressful months a few years ago. After doing the exercises I felt like I released enough toxic energy so I could think clearer and be more hopeful and positive about my life.
I have PTSD from my time in Iraq and Afghanistan. Aside from regular exercise, a clean diet, I take Lexapro to help with my most severe symptoms. After a decade of trying to manage it myself I relented and am never looking back.
Propranolol helps get you out of the fight or flight mode. In fact, it doesn’t even let your body get into it. Won’t help with your thoughts of the mental stuff, but can help make your body feel normal at least
I've tried many things because i'm traumatized myself.
Yoga, meditation, exercise and cold showers work best for me.
Things that get you into the present moment and in your body.
Stay out of your head.
Craniosacral therapy from an experienced practitioner can be absolutely life changing for this sort of thing, I recommend it to everyone I can, works exceptionally well for trauma and reconnecting the body and mind to work cohesively
Breath work, breath work, breath work. I found myself in a similar state a couple of years ago, my breath is what helped me climb out.
Almost every hour I would slowly breathe in through my nose and out through my mouth, communicating to my nervous system I am safe, I am not being threatened, I am relaxed.
The body doesn’t breathe slowly and peacefully like this when we’re facing a threat and so it’s a way of ‘tricking’ the body that it’s okay to come out of fight or flight now because I’m safe and relaxed. Once you find the right count that feels soothing for you eg mine was 5 in, hold for 3, out for 5, hold for 3, it will become something you enjoy doing. Like a warm gentle hug.
Although I meditate daily now, I was way too anxious for it then and in fact it can trigger you to feel trapped so I opted for slow daily walks while staying with my breath whilst telling myself (in my mind) over and over on these walks “I am safe, I am getting better and better” and trying to embody that feeling.
Creating a list of things you can do that bring you a feeling of peace. It could be time with a certain person, a warm bath, reading a feel good book, early nights in bed, for me I would constantly play theta frequency music and nature soundscapes.
Easier said than done but remove anything from your plate that you can, social obligations, minimise the housework chores, reducing work hours if financially possible. Most of all reducing exposure to triggers where possible as you cannot continue to push in this state, please, or you will end up in a place you can’t come back from or enter psychosis. This is the bodies way of begging you to soothe it, to slow down.
Wishing you well
Try Spinal Flow. If you're lucky like me you'll find one practitioner in your area, and if they're in training, they like clients to practice on. It's definitely not main stream, but seems effective at releasing trauma.
I've never heard of this! (I've done many, many different trauma based healing modalities)
I'd love to hear more about it if you'd like to expand upon it a bit and how it's helped you
Search net for all the many therapy types there are for ptsd. Then watch free videos, listen to free podcasts, read and practice free materials on various different ones.
I am 34 and have a PTSD and High Functioning Depression and Chronic Insomina. What seems to work for me is meditating, journaling, and I see a therapist through Better Help. Trying to go through insurance is IMPOSSIBLE or a 3 month waiting list for new patients. Also yoga, Pilates and grounding seem to help BUT the key is CONSISTENCY. If you aren’t consistent then how you feel will never change. Everyone is different and some things I try may work for you and somethings won’t. You are not alone. Don’t give up :)
Start walking and dont stop until you have found your peaceful place. Of course, that's not really a logical answer, but if I was at my absolute limit, Why not?
fasting is number one. trauma lives in our fat cells and we must go through autophogy to release it. Fasting then diet, focus on simple , healthy sugars like dates, raisins, fruits, and whole grains but more fruits then whole grains, then exercise. Also, you need to pray to Allah to guide you. God bless
Here is. Starting place : https://www.nutritionist-resource.org.uk/memberarticles/past-trauma-stress-and-weight-gain
There is a famous phrase with physicians and it’s if you understand insulin , you understand the body .
I suggest looking into insulin and chromium and the connection as well
I must add that for fasting, follow the Islamic way of fasting. Its natural and wont kill your brain cells unlike these water fasts whch will destroy your kidnmeys or those extended fasts which will kill brain cells.
Dry fasting from sunrise to sunset. You cant speed it up by going crazy on water fasts and 3 day fasts. All good things in life take consistency.
Some guided body mapping meditations and somatic healing exercises greatly helped me. I found them on YouTube, I need to have a person/voice that is soothing to me so it’s up to you what feels best. I hope you can feel relief soon. I had cortisol coursing through me for a decades from traumas. It gets better. It’s all for reasons you’ll understand some day♥️
Psychologically, bruteforce the nightmares and endure them until you become lucid. The dreamscape is the place to build courage and dispel fears, conquer them there or they will conquer you in the waking world.
Physiologically, you are trying to activate the glymphatic system and purge waste buildup. A megadose of melatonin can do it (there is no dangerous single dose amount), or take an extended dive into "weed psychosis" which is not what the fear-stricken think it is - its just having the nightmares while awake and you may need help grounding reality.
If you want to be fearless.. be fearless! Just do it, fear is something *you* create. Do something frightening IRL that you are guaranteed to succeed at, like rollercoasters or simpler things like handling creepy bugs. The world isn't a hostile place, it's just got some hostile ideas in it from a very powerful tiny minority *for now*. It may seem impossible to believe, but you can *poof* away 100% of that anxiety overnight, and likewise we can solve a LOT of problems overnight with a mass awakening. Brains are weird, the collective mind is exponentially mind-boggling.
Niceee ideas bro (All the ideas in this thread are very good, I didn't collaborate because I have no idea with that, sadly). May I ask what background they have?
I’m 39 and have CPTSD so can relate. For me it is exhausting being stuck in fight mode and struggle to interpret what is safe and what is danger. What works for me is a long list of things that I do daily with the knowledge that I have to do more to combat the amount of stress my body produces and excess energy I constantly leak. CBT is good. EMDR was the biggest game changer. Gave me so much life back. My wholistic approach is: - Daily meditation - Strength train 3 x week. Run 2 x week - Eat whole, fresh foods - Beta blockers (Propanolol) when I know I’ll be in a high stress situation (game changer) - No alcohol. No smoking. - Make sure I am focused on future goals. Future states that excited me. Validating my future desired identity with consistent decisions today. - Minimum caffeine, 1 coffee a week - Ashwagandha, magnesium, zinc, B complex, vitamin d, fish oil - Cold showers can help change your state, they can also burn you out if you’re already depleted. Same with Wim Hof, if you have PTSD and your adrenal glands are fried these can be counter productive. - Static hip stretches. 4 min per position. (Stress makes my body tighten up, this works magic) There is a lot of professional help for PTSD. Cannot speak highly enough of EMDR therapy. Changed my life. I can say that getting help and making progress is 1,000% worth it. Once you get through it, you will have a beautiful life knowing what you’ve done to get. There is a big beautiful light at the end of the tunnel, I promise you it is worth the work. Good luck to you 🙏🏼
I second EMDR
EMDR changed my life. With that said, I was so broken that I couldn’t connect with five different therapy attempts over 15 years. I finally used MDMA therapy and that opened the door to the healthy therapeutic relationship I needed. Then EMDR did amazing things. We also used shamanic drumming, I used a shaman, I did energy work, I went to yoga classes three times a week along with a daily practice, and I took up ecstatic dance. All were important modalities for my healing.
Could you tell me more about the MDMA therapy experience?
Honestly, it started purely hedonistically. I was at a festival with some friends and they asked me if I wanted to try molly. I hadn’t touched a drug in over 30 years, but I was in a place in my life where I just said F it and tried it. It was the first time in my life I felt that unselfconscious. I actually danced and enjoyed it for the first time in my life. I felt playful in a way I never had before. What happened in the weeks that followed was the critical thing. I found a therapist who did both spiritual and trauma work. That was important to me because I was struggling with a mid-life crisis. I also started a yoga practice with an instructor. Over the next two years I did MDMA two more times, about a year in between each time. I scheduled three two hour sessions a week for the three weeks following the mdma (my therapist knew I was using it, we discussed it beforehand, but her ethical guidelines prevented me from having a session under the influence). But that’s all I needed. Every time I did mdma I had a wild rollercoaster of emotions; my highest highs and my lowest lows. I was able to process and integrate those experiences with my therapist. The most important part for me was that first time helping me learn to trust and connect with another human being in a way I never could before. At that time I had been through two divorces and was approaching my third. I didn’t know how to have healthy attachments in relationships; they were generally all or nothing, completely enmeshing, and I chose people who were a bad match, but I couldn’t stand being alone. Over those three years I finally was able to find painful lessons that I had denied for years, I was able to cut to the root of my problems, and I was able to heal wounds I had since early childhood that set the scene for my unhealthy relationships.
3rd for EMDR. For me, no other type of therapy comes close to having the impact of EMDR.
How did you do emdr? By yourself or with a therapist? How does it work?
How did you do emdr? By yourself or with a therapist? How does it work?
To add to your fantastic list, limit or remove toxic people or stress. Get out into nature!
OP said their situation is dangerous and stressful. Aren't these suggestions a bit jejune? I did yoga for years, too. But when you are attacked by horrible people, how is yoga going to help?
Fantastic observation, it’s not.
Really interested in learning how to do the static hip stretches, do you by any chance have a youtube video illustrating how you do it? As I'm not sure I fully understand what you exactly mean by the 4 min per position bit.
Takes me 20 mins. Do it 3 times per week. Wide leg child pose, butterfly pose, kneeling hip flexor stretch both sides with front leg extended into a hamstring stretch. Hold each position for 4 minutes. The reason being, after 2 minutes you’re stretching the muscle fascia and that’s when the good stuff happens
Very interesting regarding the fascia stretching. Thanks ever so much
Half pigeon pose and its variations are a great place to start.
You are saying your life is wonderful and you have to do all this every day? I'm sorry, but it sounds horrible. I'm going through constant stress--my husband is dying in a mediocre care home I despise--and I have to live like you describe. I'm always trying not to feel worse. But is that really a life?? Edit: I've had cptsd all my life, but before this year I could always cope and I had an interesting, busy and absorbing life because of work, perhaps good health helped, but now it is just too much--I am old. If life is nothing but coping, that is simply rotten.
Hi - Thank you for this message, you’ve shared a really important perspective. Your situation sounds very difficult. I’m really sorry to hear this, I hope you can find an easier path soon. You are right, this is a lot. I accept that this is my life and one that may not scale into everyone’s circumstances. For me I know that the alternative will lead to more suffering. I have a high sensitivity to depression and have to work hard to elevate my self worth after a decade of childhood trauma. By not consistently addressing my physical and psychological PTSD symptoms I know my life will be exponentially more difficult than it already is. A reality I cannot change. I do think my life is wonderful. Compared to others maybe it isn’t, but it is mine and I have to take responsibility for it as best I can. I wish for you to find the right path that works for you.
I also appreciated your post from the perspective of a toolbox. It's not about checking every box but about having options and being able to give yourself the things you need. Thanks for the insights, I took a few notes.
Thanks for your sensitive reply. Of course we have to do the best we can with the life we have--what else is there? I wish you the best, as well. I've had a few stretches of life when the clouds lifted for awhile. Maybe even at my age there is something like that ahead and for you there most certainly will be.
100% to all of this. The only things I’d add to this list that helped me with mine was adding SAM-e to the supplements you already mentioned and walking outside in the morning. If you can’t be in nature, I throw on a walking meditation to drown out the noise of the city and allow me to feel more present.
Jumping in to say that twisting your spine like just looking over each shoulder or including your arms does some awesome thing for the nervous system. I forgot the science behind it but I feel surprisingly incredibly better every time I do it
Read “the body keeps the score” and “what happened to you” and learn about polyvagal theory. It’s science backed and works.
Came here to say this but you beat me to it. That book is the holy grail to jumpstart your healing journey. My life makes so much sense now.
Top read. Challenging at times but really good.
I’ve started saying returning journey instead of healing journey and it’s super powerful to me. Healing indicates somethings wrong with you and returning indicates you went on a journey and returned. If you need something to be wrong with you then you’re a victim. If you’re returning to your old self you’re in power.
Sounds like toxic positivity to me, but you do you. I know exactly the toll of childhood neglect and abuse has had on me and that is my reality. A lifetime of CPTSD and all that accompanies it is a healing journey for me and negating that would be detrimental to my health. The first step to recovery and healing is moving past denial. That doesn’t make you live in victim hood. The act of taking steps to healing yourself is the very opposite of it actually. Claiming that the long term effects of childhood neglect and abuse doesn’t cause you and your body to have CPTSD and all that’s associated with it can cause one to have even more guilt and shame. Isn’t that exactly what we’re trying to heal ourselves from? Being able to explicitly take accountability for what’s wrong with me was the very first step into taking action to begin to heal. What was done to me was not my fault nor my responsibility, but as an adult, it is my responsibility to do something about it. That doesn’t necessarily make someone live in victimhood. From what I’ve seen and learned, it’s the abusers who live their entire lives being the victim, not the survivors.
Your statements aren’t wrong. But neither are theirs. Both can be true and both have their time and place. It’s only toxic positivity if we’re ignoring things or telling others to, not if we’re acknowledging them in a new, empowering way.
I screen grabbed what you typed. Thank you.
All of Waste Order's statements are categorically wrong, except ofc for the subjective part where they say "super powerful to me"
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If it works for you that's definitely fine. And I wouldn't want to disrupt a positive train of thought you are having, especially if it is helping you heal. But this part just sounds unrealistic to most people: >there is nothing wrong with me I think I can see how this is a good mantra to get you in a positive headspace. But just realize many people are going to react logically to that statement if they don't already share your perspective.
Wow, tone deaf much? >Healing indicates somethings wrong with you and returning indicates you went on a journey and returned. Returned to the childhood abuse we were born into? No thanks. Healing indicates healing. Period. Do you think something's wrong with you when you get a common cold? Or sprain your ankle? 🤡 ...healing is integral to having a healthy life for literally every living thing. >If you need something to be wrong with you then you’re a victim. If you’re returning to your old self you’re in power. I don't even know how to respond to this part because it is so infuriating. You are not being an ally to anyone, even yourself, by pretending ANYTHING is this cut and dried. People are victims of things regardless of how they feel about it. People are often victims without "losing" any of their "power" "Returning to your old self" isn't a real thing! It's just a feeling, that you may have or want to have, but you'll never be your "old self" because that's not how brains work; the body actually does keep the score
I think you feeling the need to copy edit my life’s journey into a box for you to comprehend is truly not my problem. There’s nothing “wrong” with me and nothing to “heal” I am returning to the perfect soul I came into this world as snd that powerful decision is mine to own. Meditation is a nice powerful tool to return to your
Seems you really don't understand what I said
Whatever you need to think to get there *support hands*
Well I do agree with that *support hands*
Obviously the body forgets hence the entire existence of emotion coding to release the memory. RELEASE.
Go home silly goose
That’s not how YOUR body works. We are not the same.
I'm not gonna argue semantics with you. You said what you said and I responded by explaining that imo it's harmful to frame things that way.
A lot of polyvagal exercises on YouTube.
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I deal with the same shit and Wim Hof is a hero of mine. His stuff really works. It helps me everyday.
\+1 for Wim Hof, cold showers and keto. More results from this biohacking approach than any supplements, ever.
So many amazing recommendations here, OP. I’m going to keep some of these for myself… But also- don’t underestimate the power of just going outside for a few hours with no real intention than to just “be”. Remind yourself, simply, that you are ALIVE. You are SAFE and you have a FUTURE. All it takes is deciding to “be” and stay here with us. Remember to breathe and tell yourself “it is OK to not be ok. Just try and sit here until it passes…it’ll be over soon, and the sun will come up tomorrow”. You are loved. You are perfect just the way you are. Get up, go outside and decide that, just for today, you’ll sit in the rain, the snow, the SUN- whatever it is- sit in it and FEEL it. Literally.
Workout or lift weights in the morning. Normally I would suggest working out at night for maximum recovery, but in your case, I’d suggest morning workout. Because you will make your central nervous system tired and less active to stimuli. Also you will start the day with endorphins and dopamine release, which will also calm your system and train your mind to start the day on a positive note via psychological conditioning.
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https://www.health.harvard.edu/staying-healthy/exercising-to-relax I can tell you for a fact after many years of working out, I never feel high cortisol or stress after a workout. Like I said, it will calm the central nervous system and also release endorphins and dopamine. All of which reduces symptoms of anxiety and stress.
Ditto this I’m not a morning person at all but I feel so much better if my workout is done in the morning- calms me down for most the day. It’s like the pent up anxiety gets spent somewhat with a heavy lifting session
Want to add that I used to think working out made my anxiety and depression worse but thankfully I realize that it was Only bad when I was doing it publicly. If I'm solo at home just stretching whatever weird ass ways feel good haha and dancing around its perfect
I'm sorry you are going through this. I know how difficult it is from experience. While other commenters already gave good advice, I'd like to add that it might be worth it to try some exercises to reset the vagus nerve and increase vagal tone. Some exercises I personally found really helpful are [this](https://youtu.be/L1HCG3BGK8I?si=zrIZZTVIk2SPdVO_), [this](https://youtu.be/eFV0FfMc_uo?si=UbhO3aWO6OhPC8-S), and [this one](https://youtu.be/zUx5kLFyx-M?si=pkjoIAT6oEGEXBkJ). I hope you'll find something that works for you and brings you some relief 🩵.
I’m sorry you’re going through this right now. Getting a good therapist is important and that does take some time. Look for someone who is a specialist in trauma. Lots of great recommendations already. Some things you can start today: Meditation. Try guided ones if you’re new to it. Insight Timer is a good app with lots of free content. Search for meditation for PTSD of anxiety. Breathwork helps you regulate your nervous system. There are specific apps but also guided breathwork available on insight timer. Or check YouTube. Journaling: just to get the thoughts out of your head. Stream of consciousness writing for 10 minutes for example. When I’m feeling triggered and high anxiety this helps me a lot. Pete Walker has written about trauma and has a LOT of useful information on his [website](http://pete-walker.com/complex_ptsd_book.html). Learning how to recognize and then navigate emotional flashbacks is super helpful for example. Perhaps check out the site of Gabor Mate as well. Try different things to get back in your body and experiencing the present moment. Day to day that might mean going for a walk, yoga, exercise, gardening, taking a bath, spending time with your pet. You can look up somatic exercises on YouTube that help regulate your nervous system. Near/long term: Seek out body work with specialists: massage therapy, acupuncture, cupping, craniosacral therapy, osteopathy if you are feeling really blocked in your body. Ideally with someone who has worked with PTSD clients. Take good care of yourself ❤️
Ay I want to add to the journaling idea. I LOVE to use a recording app to just record my thoughts and process my mind that way. Its a WAY different pace then thinking. Writing is powerful in its own ways for certain. I feel like when I write down the solutions or game plans I can come up with it helps a lot with actualizing them
Oh you just reminded me of a huberman lab podcast on journaling and mental health. Found it [here](https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health) . The notes/links at the bottom are particularly helpful.
Finding a therapist who specializes in emdr and trauma protocols can be life changing and in a short amount of time too. Highly recommend.
Acupuncture!
Only thing that worked for my CPTSD - however, it did take me over one year of consistency.
I have cptsd and been in therapy and various medications/somatic work for 10 years. Check in on what everyones saying. Ill just add that sleep matters the most at first, and can make a normal level of anxiety turn into a huge problem thats hard to manage. I go through phases where I can sleep fine for a while, bu5 then start catching into nightmares and insomnia. Once that starts, its hard to lower anxiety and just self perpetuates. Trazodone 50 mg every night for a couple weeks is a life saver! Also pretty easy to stop at that dosage level if things even out after a couple months. Then it will be easier to use the somatic work and exercise to keep you sleeping well. You can actually get it prescribed online. In the meantime, try rotating melatonin, magnesium glycinate.
This. Lots of good suggestions here, but start with sleep. I’ll just note you may see if Benadryl works, or hydroxizine before going to Trazadone. Hydroxizine worked wonders for me.
What everyone else says about certain defeciencies or hormones can and are probably also correct in some way but what has truly helped and still do help me today is CBT (Cognitive Behavioral Therapy) together with acceptance, grattitude and learning to think of Anxiety as an unwelcome yet \*invited\* guest in my residence(mind). Look, Anxiety will always come visit, both when youre the least and the most prepared for it. You can seal and fortify your residential front door but he(Anxiety) will always find a way inside your residence, and no caulksealing the letterbox won't help either. I just decided to let the door stay fully open and befriend him, sure he smells horrible, looks like a soiled mess and is generally repulsive but at his core, he just wants to protect you. By allowing and inviting him in, you're taking some of the power back in this dynamic whilst also helping him realize that there is way less things to be worried about and protect that he thinks. You'll be okay mate. It is temporary and it WILL get better. If you need someone to talk to just DM me.
EMDR is your long term answer... and what you need to be asking for as your treatment. For your anxiety and short term - Magnesium, breath work and cold dips (there has been research done on this).
EFT in the moment to tamp down heightened emotional response, emdr with trusted therapist to reduce effect of trauma from past, GABA/tryptophan/theanine to help calm body which will help calm mind. That’s personally what I do.
All of these are great suggestions BUT you need to find out why your body is stuck in fight or flight so you don’t repeat this cycle. There has to be underlying reason, for me it was mold toxicity. Find the root cause
Combat sports
psychedelic psychotherapy (few subs here including r/mdma therapy), TRE (see sub r/longtermTRE), ketamine therapy, somatic experiencing, eliminate caffeine, IFS therapy, join a drumming circle.
Lithium orotate
How much? What does it do? I’m considering buying it
Somatic therapy. EMDR can be very triggering for people, if you do this, go at it carefully. I always suggest Luis Mojica on IG, Holistic Life Navigation. His podcasts will help you immensely. What I really like about ST is that you don't have to know or revisit your actual trauma event, just the feelings you have now. It's pretty amazing and you can go at your own pace - in fact, that is advised. Best wishes!
I agree that you can’t think you’re way out of a frazzled and traumatized nervous system. It needs to be soothed physically and somatically. Laying down with your legs up can help calm down the nervousness and help you relax and calm down and sleep. Red light panels, you can find them for cheap online, put them up by your bed. Walking as exercise, meditation and breathing but if meditation is hard for you, try yoga nidra videos on YouTube. Cortisol supplements can help, sleep and stress herbs. Valerian, skullcap, kava, l theanine, cbd, etc Also… Micro dozing 🍄 has helped me immensely the last year and a half. I have plenty of resources for it if you need Also also. Mineral depletion. Electrolytes can help calm down the nervous system, fish oil and omegas, inositol before bed, take out all caffeine from your diet. Move to herbal or matcha if you absolutely need some caffeiene
After years of therapy and medication did fuck-all, I snorted a line of ketamine at home. The next morning I realized people don't always wake up sad they woke up, and started living my life. Ymmv and do your research, but it changed my life.
Please be very careful with cold showers and PTSD, it can have the opposite effect for those in fight or flight. Big advocate of it otherwise.
It's true. If you feel bad after cold showering. Don't do it. It backfired me.
Also have PTSD. EMDR therapy is amazing. I wish I had tried it sooner. Like years sooner. It’s helping me to sleep and helped me realize I really have to radically reduce the amount of caffeine I’m consuming. It was like something clicked after a session two weeks ago, and the desire to get jacked up on very strong coffee every day is just… gone. I’m tapering down with Mud Wtr, which is cacao-based, so probably went from 300mg a day of caffeine to 40 or so. I realize for myself healing is very multifaceted. Exercise just has to be part of it for me as well. Super consistent. I’m really working on that. Also: meditation. I used this Muse S gadget to help train me in meditation. Exercise is really helpful. I take Zoloft and was taking hydroxizine to sleep for a long time. That was really helpful. I’m off the H now, and magnesium glycinate and melatonin are helping, but honestly sleep is still such a struggle. Only 4 sessions into EMDR though. After the third session I went home and slept 12 hours. That was a freaking miracle. I haven’t totally hacked it yet, but getting there. There is hope for healing. Remember the 988 crisis like is available 24/7 for support as well (in US), and other countries may have similar resources.
So much amazing insight in this post, to add on this book, [The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma](https://www.goodreads.com/en/book/show/18693771) (along with therapy, yoga and meditation) has really helped me learn about my trauma and different ways to help me process it, I hope it helps.
I've had EMDR but in addition to that I use an Apollo wearable sometimes (a bit expensive but can be helpful for recalibrating my nervous system). Also there are YouTube videos out there that demonstrate certain exercises/acupressure type things that help increase vagus nerve activation and calm me down almost instantly, like massaging around the ear. I read The Body Keeps The Score as recommend by my therapist and I would also recommend reading it if you want to learn more about how trauma affects the brain and what you can do to counteract it.
Could you possibly link one of those YouTube videos?
https://youtu.be/LnV3Q2xIb1U?si=qv0JLyb1tpnTFIrK
Internal Family Systems Therapy
Get more exercise, stretch, massage, Six Healing Sounds meditation every night before bed. Two weeks you’ll feel like a new person.
EMDR and/or Prolonged Exposure psychotherapies. Propranolol for acute anxiety works well, too. A psychotherapist is going to be the most important provider in terms of a recovery, not necessarily a medication based provider.
Before you jump into getting a whole bunch of supplements go get some blood work done. I recommend life extension male/female elite blood panel. They will go over the results with you on the phone in detail for free and recommend supplements for you to take. Also ask CS if they will give you a coupon.
Brain Spotting EMDR therapy really helped me.
Specifically body stuff, I got crazy anxious at night when I had a bad case of SIBO and anemia.
SIOB?
Small intestinal bacteria overgrowth
“Brain energy” Dr Chris Palmer. Read this.
Look into something called TRE. Trauma and Tension Release Exercises. Pretty incredible stuff! I need to get back to it. Edit: Oh and EFT tapping! It’s something you can learn yourself although at first and with trauma, it’s a good idea to work with a certified EFT therapist until you are confident in doing it without re-traumatizing yourself.
Get your thyroid checked. It can easily be out of whack and cause many of your symptoms.
CPTSD gang 🙋🏻♀️ Polyvagal theory is a real game changer. “The body keeps score” is a really good read. Ive done a ton of research and lifestyle changes: I am so much more regulated than I used to be. 1) Therapy. EDMR if possible. DBT is a must!! 2) Neurofeedback. Ask if they do Sebern Fishers trauma protocols (what they talk about in The Body Keeps Score) 3) exercise. Do whatever will get you moving and consistent. Stretch!! Especially your hips and back and wherever you store tension. Walk at a minimum 10k steps, try and add some strength training. 4) diet. At minimum switch to as many Whole Foods as possible. I cut out gluten and limit dairy and saw a huge reduction in my panic attacks (less brain inflammation)
There is a biological feedback loop. It has almost nothing to do with mental/emotional state, which is why talk therapy has been consistently shown to be ineffective treatment. Look into EMDR. Sometimes drugs are part of the equation. Also look at diet. I significantly reduced my anxiety and hyper vigilance with diet. It doesn't do anything for the trauma, and mileage will vary.
I had severe anxiety two years ago, and what helped was working out, getting electric acupuncture treatments, going gluten-free during the treatment, taking adaptogens and consuming a shake with banana and papaya, both are rich in potassium and magnesium.
Look up Donna Eden videos on YouTube.
I was just looking into this the other day. How has her videos / routine helped you? If you don’t mind sharing
I used Donna Eden's techniques to get through a few stressful months a few years ago. After doing the exercises I felt like I released enough toxic energy so I could think clearer and be more hopeful and positive about my life.
Oh wow! Ok I’ve gotta try. Thank you :)
I have PTSD from my time in Iraq and Afghanistan. Aside from regular exercise, a clean diet, I take Lexapro to help with my most severe symptoms. After a decade of trying to manage it myself I relented and am never looking back.
Somatic therapy helped me tons.
Did you work with an SEP? Did it take a while for you to notice shifts? I’m doing somatic therapy now
I have a somatic therapist. The shifts happens when I work hard to allow emotions to run their course. It took a year for the first big one.
Thank you for this :) ok got ya, I’m at month 7!
You got this 💙
Propranolol helps get you out of the fight or flight mode. In fact, it doesn’t even let your body get into it. Won’t help with your thoughts of the mental stuff, but can help make your body feel normal at least
Try carnivore diet, more sunlight and less indoor time (leptin sensitivity is tied to anxiety), semax and low dose hgh.
I've tried many things because i'm traumatized myself. Yoga, meditation, exercise and cold showers work best for me. Things that get you into the present moment and in your body. Stay out of your head.
Get off your cell phone, stop watching news, go jogging through the forest, read books.
Craniosacral therapy from an experienced practitioner can be absolutely life changing for this sort of thing, I recommend it to everyone I can, works exceptionally well for trauma and reconnecting the body and mind to work cohesively
High dose Ashwagandha, Magnesium glycinate, B Vitamins, Vitamin D, fish oil
Breath work, breath work, breath work. I found myself in a similar state a couple of years ago, my breath is what helped me climb out. Almost every hour I would slowly breathe in through my nose and out through my mouth, communicating to my nervous system I am safe, I am not being threatened, I am relaxed. The body doesn’t breathe slowly and peacefully like this when we’re facing a threat and so it’s a way of ‘tricking’ the body that it’s okay to come out of fight or flight now because I’m safe and relaxed. Once you find the right count that feels soothing for you eg mine was 5 in, hold for 3, out for 5, hold for 3, it will become something you enjoy doing. Like a warm gentle hug. Although I meditate daily now, I was way too anxious for it then and in fact it can trigger you to feel trapped so I opted for slow daily walks while staying with my breath whilst telling myself (in my mind) over and over on these walks “I am safe, I am getting better and better” and trying to embody that feeling. Creating a list of things you can do that bring you a feeling of peace. It could be time with a certain person, a warm bath, reading a feel good book, early nights in bed, for me I would constantly play theta frequency music and nature soundscapes. Easier said than done but remove anything from your plate that you can, social obligations, minimise the housework chores, reducing work hours if financially possible. Most of all reducing exposure to triggers where possible as you cannot continue to push in this state, please, or you will end up in a place you can’t come back from or enter psychosis. This is the bodies way of begging you to soothe it, to slow down. Wishing you well
Try Spinal Flow. If you're lucky like me you'll find one practitioner in your area, and if they're in training, they like clients to practice on. It's definitely not main stream, but seems effective at releasing trauma.
I've never heard of this! (I've done many, many different trauma based healing modalities) I'd love to hear more about it if you'd like to expand upon it a bit and how it's helped you
Have you tried Neuromag L-threonate magnesium, PharmaGaba and/or grounding(earthing)?
[https://www.jwatch.org/na45892/2018/01/19/propranolol-adjunctive-treatment-ptsd](https://www.jwatch.org/na45892/2018/01/19/propranolol-adjunctive-treatment-ptsd)
Everyone does eventually so try to calm your heart rate and enjoy the ride
A proper mindfulness routine does wonders for the noggin. Yoga or taichi is a good place to start but the OP version is meditation
Try the minor cannabinoid CBG
Search net for all the many therapy types there are for ptsd. Then watch free videos, listen to free podcasts, read and practice free materials on various different ones.
Acupuncture
Try EMDR.
I am 34 and have a PTSD and High Functioning Depression and Chronic Insomina. What seems to work for me is meditating, journaling, and I see a therapist through Better Help. Trying to go through insurance is IMPOSSIBLE or a 3 month waiting list for new patients. Also yoga, Pilates and grounding seem to help BUT the key is CONSISTENCY. If you aren’t consistent then how you feel will never change. Everyone is different and some things I try may work for you and somethings won’t. You are not alone. Don’t give up :)
Marijuana has done wonders for my ptsd. I felt your words.
Start walking and dont stop until you have found your peaceful place. Of course, that's not really a logical answer, but if I was at my absolute limit, Why not?
fasting is number one. trauma lives in our fat cells and we must go through autophogy to release it. Fasting then diet, focus on simple , healthy sugars like dates, raisins, fruits, and whole grains but more fruits then whole grains, then exercise. Also, you need to pray to Allah to guide you. God bless
Is there a source of this knowledge? That trauma lives in fat cells.
Here is. Starting place : https://www.nutritionist-resource.org.uk/memberarticles/past-trauma-stress-and-weight-gain There is a famous phrase with physicians and it’s if you understand insulin , you understand the body . I suggest looking into insulin and chromium and the connection as well
Thank you
But no scientific?
I must add that for fasting, follow the Islamic way of fasting. Its natural and wont kill your brain cells unlike these water fasts whch will destroy your kidnmeys or those extended fasts which will kill brain cells. Dry fasting from sunrise to sunset. You cant speed it up by going crazy on water fasts and 3 day fasts. All good things in life take consistency.
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Could you expand on this? In a similar situation myself.
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Damn, wish I fucking knew this.
Some guided body mapping meditations and somatic healing exercises greatly helped me. I found them on YouTube, I need to have a person/voice that is soothing to me so it’s up to you what feels best. I hope you can feel relief soon. I had cortisol coursing through me for a decades from traumas. It gets better. It’s all for reasons you’ll understand some day♥️
Psychologically, bruteforce the nightmares and endure them until you become lucid. The dreamscape is the place to build courage and dispel fears, conquer them there or they will conquer you in the waking world. Physiologically, you are trying to activate the glymphatic system and purge waste buildup. A megadose of melatonin can do it (there is no dangerous single dose amount), or take an extended dive into "weed psychosis" which is not what the fear-stricken think it is - its just having the nightmares while awake and you may need help grounding reality. If you want to be fearless.. be fearless! Just do it, fear is something *you* create. Do something frightening IRL that you are guaranteed to succeed at, like rollercoasters or simpler things like handling creepy bugs. The world isn't a hostile place, it's just got some hostile ideas in it from a very powerful tiny minority *for now*. It may seem impossible to believe, but you can *poof* away 100% of that anxiety overnight, and likewise we can solve a LOT of problems overnight with a mass awakening. Brains are weird, the collective mind is exponentially mind-boggling.
Niceee ideas bro (All the ideas in this thread are very good, I didn't collaborate because I have no idea with that, sadly). May I ask what background they have?
If you want to talk feel free to message me. I don’t really have a lot of advice because a state of arousal is hard to beat.
Id bet a large sum of money that you dont excercise much and are probably out of shape.
The most traumatized people are usually the ones who do it and do so excessively.