Post-Traumatic Stress Disorder (PTSD)
What is PTSD?
Many people experience traumatic events throughout their lives, wherein their life may be threatened, they may be in some sort of accident like when in a car, they are witness to or are the victim of a sexual assault, or some other specific incident that is a physical and/or emotional challenge to their well-being. On the whole, people recover from such experiences after a relatively short period of time and though they may still retain a level of pain and even experience symptoms associated with the repression of this pain, on the whole they are able to live functional and meaningful lives.
For some people, however, if they experience one of these significantly traumatic events, they may be vulnerable to what is known as post traumatic stress disorder, or PTSD.
This is a condition in which the sufferer experiences an event or series of events but, instead of getting better like most people do, they have severe reactions to certain triggers that then lead to an ongoing series of unwanted symptoms.
These may include emotional distress, preoccupation with memories of the event, re-living the event, an outright avoidance of any association with the event, a pervasive sense of negativity about oneself, and, on the whole, a lack of an ability to maintain close relationships. PTSD is common among those who have seen combat through the military and are first-responders to disasters. There is also evidence that those who experience interpersonal trauma, such as being physically or sexually assaulted by another, are more likely to experience PTSD than those who are traumatized by a situation as may be the case with being in a car accident.
The standard response to PTSD in Western contexts is a combination of counseling and medication like antidepressants. The growing amount of research
surrounding PTSD suggests that some modalities are more effective with sufferers than others, and that customizing a therapeutic approach for any given patient holds within it the possibility of greater efficacy.
How Does Ayurveda View PTSD/
Though signs of symptoms possibly caused by PTSD date back to ancient times, the specific classification of this condition is a distinctly Western development dating back to the latter half of the 20th century. To this point, ancient texts based on Ayurvedic tradition don’t speak specifically to the mental imbalances that result from trauma in the precise context of PTSD. With that said, there is information to be had regarding what the texts call unmada, which technically refers to the disorder of the mind. This can include imbalances that result from trauma, but can also include other disorders such as schizophrenia and manic-depression.
What is perhaps most significant in regards to the role that Ayurvedic tradition can play in addressing PTSD is in using the various symptoms of any given sufferer to determine not just the nature of the sufferer’s affliction but the insight those symptoms might give into the more fundamental imbalances that might be present in the sufferer’s constitution even without the incidence of the trauma. A person with a sensitivity to Vata imbalance might show symptoms like blocked memories and difficulty sleeping, whereas a person with Pitta-based sensitivities might exhibit intense anger toward others or self-destructive behaviors like drinking excessively. A person with a Kapha sensitivity might be prone to numbness, lethargy, and a lack of interest in activities once enjoyed. These are all of course, very broad guidelines and could potentially affect different people in different ways.
How Does Ayurveda Treat PTSD?
Because of how Ayurvedic tradition embraces the connection between the mind and body, much of the therapeutic process administered response to mental imbalances like PTSD will have common traits to those of more overtly physical maladies. The guiding principle here is that a more balanced body has greater potential to settle an unbalanced mind than less balanced alternatives.
As such, a sufferer of PTSD will likely be recommended to embrace a dosha-balancing lifestyle so as to attract greater balance in general and therefore prompt a greater likelihood of resolving mental imbalances. Depending on the recommendations of trained healthcare practitioners, it may be beneficial to supplement such protocols with some sort of mental or spiritual counseling.
Lifestyle Changes for PTSD
When we neglect to establish the root cause of one illness, it can turn into another, stronger illness in the future. The first step in resolving a specific ailment or disease in the body is to assess the nature of our lifestyle and make general modifications. Living our day-to-day life with a deliberate intention to improve our health will help us to both resolve the disease we are suffering from and prevent further incidence of it and other diseases in the future. Lifestyle changes will be of particular significance to those who suffer from PTSD, as acting on the decision to get better in and of itself will likely shift the nature and severity of their symptoms. The following guidelines relate to PTSD sufferers in general as well as individual doshic imbalances.
- Practice a daily breathing routine, as outlined below. This will help to calm the nervous system and reduce the incidence of stress-related symptoms.
- Reduce the amount of television watched in any given day, as well as exposure to computer screens and other visually stimulating electronic devices.
- Avoid caffeine, nicotine, and other chemical stimulants.
- Craft a regular sleeping routine, going to bed and waking up at the same time every day.
- Discuss the potential side effects of any medications you might be taking with your doctor.
- Engage in detoxifying, nourishing, and cleansing therapies administered by a trained Ayurvedic practitioner.
• Ghee
• Milk
• Berries
• Apricots
• Figs (fresh)
• Peaches
• Plums
• Carrots
• Beets
• Zucchini
• Sweet potatoes
• Asparagus
• Whole wheat (unbleached)
• Rice (white basmati)
• Mung beans
• Ghee
• Apples
• Pears
• Mangoes
• Broccoli
• Cauliflower
• Brussels Sprouts
• Asparagus
• Barley
• Oats (cooked)
• Rice (white basmati)
• Milk
• Olive oil
• Coconut oil
• Prunes
• Raisins
• Cherries
• Pomegranates
• Figs (dry)
• Radishes
• Onions
• Sprouts
• Brussels Sprouts
• Vegetable soup
• Barley
• Millet
• Ghee
• Mustard oil
Better Foods For PTSD
Ayurveda teaches us that disease and sickness is derived from poor digestion and inappropriate food choices, so we make deliberate and conscious choices as to what foods we do and do not put in our body. When we suffer from a specific ailment, we then have an opportunity to make even more specific food choices to increase the chance of resolving the body’s imbalance. Food needs to be in season, in moderate combinations of one or two food groups, not too hot or cold, in a modest enough quantity to allow for room left over in the stomach, consumed without too much liquid which hinders digestive power, and fresh and not left over from more than a few hours before. When addressing PTSD, it is important to eat easy-to-digest foods that help to balance whatever doshas are triggering the symptoms.
• Cardamom
• Calamus
• Bibhitaki
• Dhataki
• Bibhitaki
• Dhataki
• Cardamom
• Calamus
Foods To AVOID In Response To PTSD
While some foods can help to balance an aggravated dosha, other foods can cause further imbalance. Dry and cold foods as well as pungent, bitter and astringent tastes will dry out the body and aggravate the Vata dosha; sour, salty and pungent tastes as well as spicy foods will add more heat to the body and aggravate the Pitta dosha; sweet, sour and salty tasting foods will add heaviness to the body and aggravate the Kapha dosha. The following foods will help the PTSD sufferer to balance whichever dosha is associated with their particular symptoms.
• Apples
• Pears
• Watermelon
• Cauliflower
• Broccoli
• Tomatoes
• Celery
• Eggplant
• Corn
• Oats (dry)
• Barley
• Most legumes including green lentils and garbanzo beans
• Raw and cold foods
• Dry foods
• Dehydrated, packaged foods
• Grapefruit
• Bananas
• Cherries
• Pineapple
• Tomatoes
• Garlic
• Carrots
• Spinach
• Rice (brown)
• Corn
• Nuts
• Lentils
• Corn oil
• Almond oil
• Spicy foods
• Sour foods (like yogurt, sour cream, and pickles)
• Salt
• Meat
• Bananas
• Melons
• Papayas
• Avocado
• Plums
• Sweet potatoes
• Zuchini
• Cucumbers
• Tomatoes
• Wheat
• Rice
• Nuts
• Seeds
• Sweets and candies
• Allergy-causing foods
• Dairy products (except goat milk, in moderation)
• Unnatural sugar
• Cold foods
• Meat
Beverages For a PTSD
Generally, Ayurveda discourages the consumption of too many cold beverages, as doing so hinders the strength of the body’s digestive fire. Instead, favor room temperature or hot beverages to encourage the strength of the digestive fire.
- Hot water, especially during meals and first thing in the morning.
- Herbal teas of Ginger, Licorice, Gotu Kola (brahmi), and Tulsi
- Avoid cold and frozen drinks
- Avoid sugary or fizzy drinks that blend with the digestive juice and make it weak.
- Avoid alcohol, coffee, and black tea.
Herbal tea of ginger, pippali, trikatu, and triphala.
Herbal tea of coriander, fennel, and turmeric.
Herbal tea of coriander, fennel, and turmeric.
Herbs For PTSD
Herbs are used in the Ayurvedic system much like Western medicine utilizes medicines and vitamins and can be taken like a tea 2 to 3 times a day. Herbs aid in the digestion of food, the breakdown and elimination of toxins, and strengthen the cellular structure of our system for greater vitality. Herbs become more potent once mixed with other herbs of similar properties. Mix 2 to 4 different herbs from the below list together by adding a quarter to a half teaspoon full of each, for a total of 1 teaspoon of herbs total. Drink these in a half a cup of hot water.
- Brahmi
- Haritaki
- Ashwagandha
- Bala
- Bhringaraj
• Ghee
• Milk
• Berries
• Apricots
• Figs (fresh)
• Peaches
• Plums
• Carrots
• Beets
• Zucchini
• Sweet potatoes
• Asparagus
• Whole wheat (unbleached)
• Rice (white basmati)
• Mung beans
• Ghee
• Apples
• Pears
• Mangoes
• Broccoli
• Cauliflower
• Brussels Sprouts
• Asparagus
• Barley
• Oats (cooked)
• Rice (white basmati)
• Milk
• Olive oil
• Coconut oil
• Prunes
• Raisins
• Cherries
• Pomegranates
• Figs (dry)
• Radishes
• Onions
Yoga Postures For PTSD
When applied therapeutically to specific ailments, yoga postures provide an opportunity to strengthen the body, rid it of toxic matter, and restore balance. The postures included in this section can be practiced as part of a more general sequence or can be focused on in short sessions. When first exploring yoga postures, it is best to only practice them for twenty minutes or so per day and buildup from there once the body becomes more flexible.
• Seated Forward Bend
• Shoulder Stand or legs up the wall
• Headstand
• Fish
• Corpse
• Easy Seat
Aromatherapy For PTSD
Aromatherapy utilizes the fragrances of essential oils when applied to the skin. Essential oils can burn the skin and therefore must be diluted with a base oil such as sesame, coconut, sunflower, canola, or mustard oil. Mix 1 fluid ounce of base oil with about 12 drops of essential oil before applying to skin. You can also just mix 5 drops of base oil to one drop of essential oil if using on one spot.
- Vata-like symptoms can be treated with lavender, lily, lotus, or sandalwood oil. Use a sesame oil base. Apply oil on the forehead or on the back of the neck.
- Pitta-like symptoms can be treated with sandalwood, rose, lily, mint, lavender, or lotus oil.
Use a coconut or sunflower oil base. Apply oil in the chest center in front of the heart, or on the location of the headache. - Kapha-like symptoms can be treated with cinnamon, eucalyptus, basil, frankincense, or myrrh oil. Use a canola or mustard oil base. Apply oil on the skin between the navel and pubic bone, or on the location of the headache.
Mantra Therapy For PTSD
Ayurvedic tradition suggests that repeating certain words or sounds can help a person suffering from an ailment restore subtle balance to nerve tissue and enhance one’s mental clarity. Different sounds are prescribed to either repeat mentally or chant outwardly. These sounds are also used and repeated in the mind for the purpose of spiritual growth.
To help settle the symptoms associated with PTSD, repeat the syllable “Ram” for several minutes a few times a day and build more practice over time.
For a Vata-related disorder, it is helpful to inwardly repeat this syllable for the duration of time it is practiced.
For a Pitta-related disorder, it is helpful to both outwardly chant and inwardly repeat this syllable for the duration of time it is practiced.
For a Kapha-related disorder, it is helpful to outwardly chant this syllable for the duration of time it is practiced.
Breathing Practices For PTSD
Controlling the breath is a central practice toward developing peace and stillness in the mind and body. When the breath is under our control, we are no longer at the mercy of the senses that are stimulated by everything and lead to greater fluctuations of the mind. When applied to the context of resolving specific ailments, the breath is used as a tool for developing lung capacity, heating the body, cooling the body, and resolving mental afflictions like anxiety and stress.
General
The full breath.
Alternate nostril breathing.
Vata
Same as above.
Pitta
Shitali breathing.
Kapha
Breath of fire (done very gently).