Mindfulness Practices for PTSD: Psychology Insights Into What Helps vs. Hurts

Most of us go through a traumatic experience at some point in our lives. For about 6 percent of U.S. adults, those experiences will leave them with post-traumatic stress disorder (PTSD). Although mindfulness practices may be recommended as part of a holistic support program for many mental health issues, the relationship between mindfulness and trauma is complex—especially for those with PTSD.

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The Hidden Challenges of Traditional Mindfulness for Trauma Survivors

Mindfulness practices that work wonderfully for some can actually trigger distress in others, particularly those with trauma histories. Some trauma survivors encounter unexpected difficulties during traditional meditation practices:

• Sitting still in meditation can be activating rather than calming, because it may hone focus on the traumatic event and trigger painful memories they may not be prepared to confront. 
• Connecting with bodily sensations, a cornerstone of conventional mindfulness and meditation practices, may not feel safe for those who have experienced physical abuse or physical trauma. Breathwork can sometimes be triggering for PTSD survivors for this reason.

At the same time, the research suggests that mindfulness practices can be a useful step in the recovery process for people experiencing PTSD. The key is to keep the program trauma-informed. 

Trauma-Informed Approaches to Mindfulness

Mindfulness practices can be adapted to better serve those with PTSD and histories of trauma. Some key principles of trauma-informed mindfulness that can make mindful living more beneficial for people with PTSD:

1. Choose Alternative Anchors

Instead of focusing on the breath, try focusing on external cues, like the sounds in your environment, or the weight of your body against a chair, or the feeling of fabric under your fingers.

2. Incorporate Movement

Rather than sitting or lying still for the duration of a meditation, consider bringing movement into the mindfulness practice. You can try a walking meditation, moving in place, or incorporating yoga, Tai chi, or Qigong practices that combine bodily awareness with breathing and motion. 

3. Grounding Techniques

For those who’ve experienced trauma, learning to practice grounding techniques can help deflect the brain’s focus on the painful memory to the present moment. Try the 5-4-3-2-1 technique—naming 5 things you see, 4 things you feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste—or zeroing in your attention on how it feels to touch, its weight, its shape, etc. Gentle self-touch, like placing a hand on your chest or clasping your hands together, may also help. 

4. Start Small

Begin with brief practices (1-3 minutes) and gradually extend their duration—what’s known as titrated exposure. Consider using guided meditations specifically designed for trauma survivors, and have an "exit strategy" ready if things become overwhelming. 

5. Find Expert Guidance

Recovery isn’t something you can or should do all alone. If you're navigating PTSD and interested in exploring how trauma-informed mindfulness might support your healing, consider visiting resources like PTSDTruth.press to learn more about the intersection of neurobiology, trauma, and mindfulness practices. A therapist trained in trauma-informed mindfulness can help you craft a meditation or mindfulness practice that works for you. 

Science-Backed Benefits When Done Right

When approached appropriately, mindfulness practices can offer significant benefits for trauma survivors. Research suggests that trauma-informed mindfulness can help:

• Promote resilience and improve both physical and psychosocial well-being
• Help people reconnect with their bodies safely
• Improve self-regulation of the nervous system
• Reduce intrusive thoughts and memories associated with trauma

A 2021 study found that an 8-week mindfulness-based, trauma-informed program improved wellbeing among women veterans with PTSD and chronic pain.

Taking the First Step

If you're living with PTSD or trauma effects, consider exploring trauma-informed mindfulness practices with proper support. Start small, be gentle with yourself, and remember that healing is not linear.

To learn more about trauma-informed approaches to mindfulness and PTSD recovery, consider visiting resources like PTSDTruth.press, or speaking with a mental health professional who specializes in trauma-informed care. With the right approach, mindfulness can become a powerful ally on your healing journey rather than another source of distress.

You can find more resources for PTSD management at https://ptsdtruth.press/evaluating-brain-based-biotypes-for-ptsd-treatment-after-trauma