Alternative Treatments

Alternative Treatments for PTSD and trauma-related disorders

                  People are often and understandably hesitant about some of the traditional methods of treating trauma. Maybe they have adverse reactions to medication or a bad experience with a therapist. Unfortunately, both are scenarios that are not rare. I want to spend this blog exploring what some people are drawn to as alternatives and discuss whether our current data support them. If you have tried one of these methods that I report is not supported by the evidence and have experienced relief with them, keep doing them! I am not here to tell you what to do or judge, but hopefully, it will save you time and money. None of these are substitutes for a therapist, and you should always consult with a mental health professional to determine what is included in your treatment plan.

                  First on my list of common alternative treatments is cannabis. The pros are that it can help with the sleep disturbances that are often associated with PTSD, and it also can shut down dream activity, which is a common feature of trauma. However, the current data strongly indicates that the risk of adverse effects from cannabis does not outweigh the benefits. Cannabis increases your risk of developing psychosis four-fold, and long-term use worsens depressive and anxiety symptoms. If you have any dissociation/derealization symptoms, cannabis can increase that severity significantly. Psychotherapies exist that are highly effective in reducing trauma symptoms, and you will more reliably achieve remission and relief from them.

                  Now for one that works! Exercise. I recommend exercise as an adjunct to therapy because the data shows that it significantly reduces psychological distress. Your physical and mental health will improve by almost every metric, and there are many free ways to exercise. The barrier for entry for positive effects is also very low. Ten minutes of exercise a day produces a statistically significant benefit, but the type of exercise is not important. So, find one you enjoy and do it a little bit daily. Bonus points if it is with other people or outdoors. Make sure to get cleared by your doctor and get instructions on how to perform exercises safely.

                  Meditation can be an excellent adjunct to therapy. Studies show that regular meditation improves mood and focus while helping people consistently enter deeper states of relaxation. Mindfulness is a broader term that explores ways to bring our attention to the present moment, a crucial skill for managing symptoms of trauma that drag our awareness to our past or catapult us into a terrifying theoretical future. Mindfulness is free, and some excellent free learning materials are out there. I recommend the app Medito and taking their basics course to meditate. It is not for everyone, but the risk of iatrogenic harm is low, and it is free. So very much worth trying!