Natural Solutions and Alternative Treatments for PTSD
Living in New York City, you might feel like you're constantly on the go, juggling personal and professional responsibilities. But for many, the emotional weight of past trauma can make even the simplest tasks feel overwhelming. As a licensed trauma psychotherapist, I treat patients who have undiagnosed and diagnosed symptoms of PTSD using EMDR and other highly effective therapeutic strategies. PTSD (Post-Traumatic Stress Disorder) is a mental health condition that can develop after experiencing or witnessing a life-threatening event, such as an accident, assault, or natural disaster. The impact of PTSD isn’t just mental—it can affect your emotional well-being, physical health, and relationships, making it challenging to navigate daily life. In many cases, the signs of PTSD go unnoticed or are mistaken for everyday stress, leaving individuals feeling isolated or misunderstood. Whether your trauma occurred recently or years ago, seeking help is the first step toward healing. My NYC psychotherapy practice offers compassionate, trauma-informed care to help you address the root causes of your distress, develop healthy coping strategies, and work toward a more fulfilling, balanced life.
How to know if you might have PTSD:
Intrusive Memories - Experiencing flashbacks, unwanted memories, or distressing thoughts that feel as if the traumatic event is happening again.
Nightmares or Sleep Disturbances - Struggling with sleep, frequent nightmares, or insomnia that relates to the trauma.
Avoidance Behaviors - Steering clear of people, places, or situations that remind you of the traumatic event to prevent triggering painful memories.
Hypervigilance - A constant state of alertness or feeling “on edge,” often accompanied by irritability, difficulty relaxing, or exaggerated startle responses.
Emotional Numbness - Detachment from emotions, feeling disconnected from yourself or others, or difficulty experiencing joy or happiness.
Negative Thought Patterns - Struggling with pervasive feelings of guilt, shame, or hopelessness, often leading to a distorted view of yourself, others, or the world.
Trauma treatment with EMDR is the first line of treatment to successfully resolve PTSD symptoms
If you're struggling with PTSD in New York City and feel like traditional talk therapy isn't bringing the relief you need, Eye Movement Desensitization and Reprocessing (EMDR) might be the breakthrough you’re looking for. Unlike lengthy talk therapy, EMDR is a powerful, evidence-based approach designed to process traumatic memories in a shorter period of time. By using bilateral stimulation, such as guided eye movements, EMDR helps the brain reprocess and integrate distressing memories, reducing their emotional charge. This allows individuals to experience relief from the overwhelming feelings associated with trauma, such as anxiety, flashbacks, and nightmares, often much faster than traditional therapeutic methods. If you're ready to heal more efficiently and reclaim your peace of mind, consider EMDR as a transformative option for addressing PTSD and moving forward with your life. As a skilled advanced practice EMDR therapist from New York I’m here to help you take that first step toward lasting recovery.
The costs of untreated trauma…
Living with untreated PTSD in New York City can have profound and far-reaching effects on a person’s life. The fast-paced, high-stress environment of the city often exacerbates the challenges of managing PTSD, leading to difficulties in both personal and professional realms. Untreated PTSD can result in ongoing emotional distress, such as anxiety, depression, and anger, which can interfere with work performance, relationships, and overall quality of life. New Yorkers may find themselves withdrawing from social connections, avoiding places or activities that trigger memories of trauma, and experiencing persistent sleep disturbances, which can lead to physical health issues like fatigue and weakened immune function. The strain on relationships, compounded by hypervigilance and emotional numbness, can lead to isolation and loneliness. Financial stress can also arise if symptoms prevent an individual from maintaining consistent employment or pursuing opportunities for advancement. Without proper treatment, the cumulative costs of untreated PTSD can not only diminish a person’s emotional and physical well-being but also limit their ability to thrive in a city that demands resilience and adaptability. Seeking professional help is a crucial step in reducing the long-term costs of PTSD and reclaiming a fulfilling life.
Clinical Treatment options for individuals in New York and NYC:
Treatment for PTSD (Post-Traumatic Stress Disorder) is designed to help individuals process their trauma, manage distressing symptoms, and ultimately regain a sense of control and well-being. Effective treatment typically combines therapeutic techniques, self-care practices, and, in some cases, medication. Below are some of the most widely used and effective treatments for PTSD:
Cognitive Behavioral Therapy (CBT):
Cognitive Behavioral Therapy (CBT) is one of the most well-researched and effective forms of therapy for PTSD. It focuses on identifying and changing negative thought patterns and behaviors that arise from traumatic experiences. By addressing the distorted thinking that often accompanies trauma, CBT helps individuals gain healthier perspectives and cope with the emotional fallout of their experiences.
One specific type of CBT for PTSD is Cognitive Processing Therapy (CPT), which helps individuals challenge unhelpful beliefs about themselves and the world that stem from their trauma.
Exposure Therapy:
Exposure Therapy involves safely confronting and gradually becoming desensitized to memories, situations, or triggers that are linked to the traumatic event. This therapeutic technique helps reduce the power that these memories or triggers have over a person’s emotional state, allowing them to process and cope with trauma more effectively. Through controlled exposure, individuals learn that the distressing thoughts and memories are less threatening than they initially seemed.
Prolonged Exposure Therapy (PE) is a specific form of exposure therapy that is particularly effective in treating PTSD. It encourages individuals to repeatedly relive the traumatic event in a safe, supportive environment, helping them process the memories without feeling overwhelmed.
Eye Movement Desensitization and Reprocessing (EMDR):
EMDR is an innovative, evidence-based therapy that helps individuals process trauma by stimulating both sides of the brain through bilateral stimulation, often involving rapid eye movements. During EMDR, the therapist guides the patient through a series of steps designed to help them reprocess traumatic memories, reducing their emotional charge and allowing for healthier emotional integration. This can lead to significant improvement in PTSD symptoms, especially in cases where other treatments have been less effective.
Trauma-Focused Therapy:
Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) is a specialized form of CBT designed specifically for individuals who have experienced trauma. This type of therapy often incorporates elements of parent-child interaction, psychoeducation, and relaxation techniques to help children and adults work through trauma in a way that is developmentally appropriate.
In trauma-informed therapy, therapists provide a safe and supportive environment that acknowledges the impact of trauma on a person’s mental, emotional, and physical health. The goal is to empower individuals to understand and heal from trauma at their own pace.
Medication:
While psychotherapy is the primary treatment for PTSD, medication can sometimes be prescribed to help manage certain symptoms, particularly anxiety, depression, or sleep disturbances. Antidepressants (SSRIs or SNRIs) are commonly prescribed to help regulate mood and reduce feelings of depression or anxiety that often accompany PTSD.
Anti-anxiety medications and sleep aids may also be used short-term to alleviate severe symptoms like hypervigilance, insomnia, or constant anxiety. However, these are generally not considered long-term solutions, and therapy remains a critical component of treatment.
Somatic Therapy:
Somatic Therapy focuses on the body’s response to trauma, acknowledging that traumatic experiences can become "stored" in the body. This therapeutic approach encourages individuals to reconnect with their bodies through gentle movement, breathing exercises, or body awareness techniques.
Somatic Experiencing is one approach that helps individuals release physical tension related to trauma and allows them to feel more grounded and in control of their emotional and physical responses.
Group Therapy:
Group Therapy provides a supportive environment where individuals with PTSD can share their experiences with others who understand their struggles. This sense of community and shared experience can reduce feelings of isolation and provide opportunities for emotional support and connection. Peer support groups are particularly beneficial for individuals who feel alone in their trauma or who have difficulty trusting others.
Mindfulness and Meditation:
Mindfulness-Based Stress Reduction (MBSR) and other mindfulness practices teach individuals to stay present in the moment without judgment. These techniques help manage overwhelming emotions and reduce the intensity of PTSD symptoms by promoting a calm and balanced mind. Mindfulness exercises may include meditation, breathing techniques, and body scans, which help individuals stay grounded and connected to their bodies in moments of distress.
Mindfulness-Based Cognitive Therapy (MBCT) combines mindfulness practices with cognitive behavioral principles to prevent relapse and improve emotional regulation.
Yoga and Movement Therapies:
Yoga has been shown to be effective in reducing symptoms of PTSD by helping individuals reconnect with their bodies, release physical tension, and reduce emotional distress. Certain forms of yoga, such as Trauma-Sensitive Yoga, are specifically designed to create a safe space for people recovering from trauma, allowing them to regain control of their body and emotional responses.
Dance or movement therapy may also be beneficial in helping individuals release trapped trauma from the body while fostering emotional healing.
Complementary Therapies:
Many individuals benefit from complementary therapies such as art therapy, music therapy, acupuncture, or massage therapy to support emotional healing. These approaches can provide an outlet for self-expression, promote relaxation, and address physical and emotional tension associated with PTSD.
Helpful amino acids and herbs to treat PTSD naturally…
Amino acids and herbs can be effective complementary treatments for PTSD, supporting the body’s natural healing processes and helping to manage symptoms. Amino acids like L-tryptophan, GABA, and L-theanine play a key role in balancing neurotransmitters such as serotonin and dopamine, which help regulate mood, anxiety, and stress responses. Meanwhile, herbs like ashwagandha, passionflower, and chamomile are known for their calming properties, promoting relaxation and reducing the physiological and emotional impacts of trauma. While these natural remedies are not a substitute for therapy, they can provide valuable support when used alongside traditional treatment approaches, helping to alleviate anxiety, improve sleep, and restore emotional balance in those coping with PTSD. However, it’s essential to consult a healthcare provider before incorporating these into a treatment plan.
L-Tryptophan: A precursor to serotonin, this amino acid is often used to help balance mood and improve sleep. It can support the body in managing stress and anxiety, key challenges for those with PTSD.
L-Theanine: Known for its calming effects, L-theanine can help reduce stress and anxiety without causing drowsiness, promoting relaxation and mental clarity.
GABA (Gamma-Aminobutyric Acid): GABA is an inhibitory neurotransmitter that helps calm the nervous system and reduce feelings of anxiety, irritability, and tension, which are often heightened in PTSD.
Tyrosine: An amino acid involved in the production of dopamine and norepinephrine, which are important for mood regulation and the body’s response to stress. Tyrosine may help improve focus, energy, and mental clarity in times of stress.
Glutamine: This amino acid supports the function of the brain and immune system. It can help reduce stress and improve emotional balance, which is vital for those recovering from trauma.
Ashwagandha: Known for its ability to reduce cortisol levels and alleviate stress, promoting a sense of calm.
Passionflower: Often used to reduce anxiety and improve sleep, helping to calm the nervous system.
Chamomile: A calming herb that can help ease anxiety and promote relaxation, particularly useful for sleep issues.
Lavender: Known for its soothing properties, lavender can help reduce anxiety and improve overall emotional balance.
St. John’s Wort: Traditionally used to help manage symptoms of depression and improve mood, particularly in the context of trauma recovery.
Rhodiola: An adaptogenic herb that can help reduce fatigue, improve mood, and support the body’s response to stress.
Lemon Balm: Often used for its calming effects, lemon balm can help with stress reduction and sleep disturbances related to PTSD.
These herbs are often recommended as part of a holistic approach to PTSD recovery, but it’s important to consult with a healthcare provider before using them, particularly if you are taking other medications or undergoing therapy.
In addition to supportive supplements, nutrition and diet also plays a role in the treatment of PTSD
Nutrition and Diet:
Many professionals emphasize the importance of a balanced, anti-inflammatory diet to support overall health. Foods rich in antioxidants, healthy fats like omega-3 fatty acids (from fish or flaxseeds), and leafy greens help reduce stress and improve brain function.
PTSD experts suggest using herbal supplements like ashwagandha, which can help manage stress, chamomile, known for its calming effects, and passionflower, which may reduce anxiety. These herbs support emotional well-being.
Additionally, amino acids such as L-tryptophan (for serotonin production) and GABA (which helps induce relaxation) may be useful in stabilizing mood.
Breathing Exercises:
PTSD providers regularly advocate for specific breathing exercises that help balance the nervous system and reduce anxiety. Techniques like diaphragmatic breathing and deep belly breathing can bring calmness and help individuals regain control when feeling overwhelmed.
Somatic Approaches:
Trauma professionals incorporate Somatic Experiencing into their work, which encourages individuals to become more attuned to their physical sensations. By focusing on the body’s experiences, this method helps release trapped trauma and fosters a sense of safety and grounding.
Movement practices, including yoga or Tai Chi, are also effective tools for reconnecting with the body and releasing tension that might be associated with past trauma.
Mindfulness and Meditation:
Mindfulness practices, such as meditation and guided imagery, are another cornerstone of trauma experts approach. These practices can help individuals stay present, reduce intrusive memories, and foster emotional healing by developing a compassionate and non-judgmental awareness.
Loving-kindness meditation is particularly helpful for cultivating self-compassion during challenging emotional moments.
Aromatherapy and Essential Oils:
Aromatherapy, using essential oils like lavender, frankincense, and bergamot, can help calm the nervous system and promote emotional well-being. When paired with other relaxation techniques, aromatherapy can create a more grounded and peaceful environment for healing.
Acupuncture and Acupressure:
Acupuncture and acupressure are alternative treatments that trauma experts recommend for trauma recovery. By stimulating specific points on the body, these therapies help balance energy and activate the body’s healing processes, offering a sense of calm and reducing emotional distress.
Sound Therapy and Music:
Music therapy and listening to calming sounds, such as binaural beats or theta waves, are also useful tools for regulating the nervous system. Sound healing can help bring the body out of a state of heightened alertness and facilitate relaxation.
Rhythmic practices, like drumming, can also be effective in restoring connection to the body and promoting a sense of stability.
Journaling and Expressive Writing:
Therapists recommend expressive writing as a powerful tool for trauma recovery. Writing about one’s experiences can provide a healthy outlet for emotions, and it allows individuals to process their thoughts and gain perspective on their healing journey.
Maintaining a gratitude journal or focusing on positive experiences can help shift attention from distressing memories to moments of hope and healing.
Community Support:
Building strong social connections and seeking community support are integral to a trauma expert’s approach. Engaging in group therapy or connecting with others who have shared similar experiences can provide emotional validation and reduce feelings of isolation.
Spiritual Practices:
For those with a spiritual inclination, many professionals encourage integrating spiritual practices into the healing process. Whether through meditation, prayer, or simply spending time in nature, spiritual engagement can foster a sense of meaning and promote resilience during recovery.
By combining these natural healing methods with traditional therapies, my approach offers a comprehensive path for managing PTSD. My focus is on healing the whole person—mind, body, and spirit—through self-care practices, dietary changes, mindfulness, and body-centered therapies.
essential oils or aromatherapy have a place in modern trauma therapy because they work and have been used for thousands of years.
Lavender: Known for its calming and relaxing properties, lavender oil helps reduce anxiety and promote restful sleep.
Frankincense: Often used to help alleviate stress, promote emotional grounding, and enhance a sense of peace and tranquility.
Bergamot: This uplifting citrus oil is effective in reducing feelings of anxiety and depression, promoting a sense of well-being.
Chamomile: Soothing and calming, chamomile essential oil helps ease anxiety, tension, and emotional distress.
Clary Sage: Known for its ability to reduce stress and promote emotional balance, helping with feelings of overwhelm and anxiety.
Ylang Ylang: Often used for its mood-enhancing properties, ylang ylang can help calm nervous tension and encourage relaxation.
Rosemary: Stimulating and clarifying, rosemary oil can help improve focus and mental clarity, alleviating symptoms of mental fatigue associated with PTSD.
Patchouli: Grounding and stabilizing, patchouli oil can support emotional balance and help alleviate feelings of anxiety or emotional instability.
Geranium: Known for balancing emotions and supporting a sense of calm, geranium oil can help ease mood swings and stress-related symptoms.
These essential oils can be used in various ways, such as through diffusion, topical application (when diluted with a carrier oil), or added to a bath, to help reduce anxiety, promote relaxation, and support emotional healing in individuals with PTSD.
Healing from PTSD is a deeply personal journey, and in a city as fast-paced and vibrant as New York, it can feel daunting to find the right support. However, you don’t have to navigate this path alone. Holistic approaches to healing PTSD—whether through therapy, mindfulness, nutrition, or natural remedies—offer a compassionate and comprehensive way to address both the mind and body. By incorporating practices that nurture your emotional well-being, reduce stress, and promote relaxation, you can begin to reclaim your sense of safety, peace, and joy. Remember, recovery is possible, and there are many pathways to healing. If you're ready to take the next step and explore holistic treatments tailored to your unique needs, our team of caring professionals is here to guide you on your journey to recovery. It's time to invest in your health, your happiness, and your future.
About Holistic Psychotherapy, EMDR & Wellness Manhattan
Kimberly Seelbrede, LCSW is a New York State licensed Psychotherapist, EMDR Practitioner and Couple Therapist with a private practice in New York City, Montana and virtually. As a wellness psychotherapist and holistic consultant, she has received advanced, extensive training in Psychoanalytic Psychotherapy, Internal Family Systems (IFS), Eye Movement Desensitization Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Somatic Experiencing (SE), and Nutrition & Integrative Medicine For Mental Health. She is passionate about honoring the exquisite interplay of the mind-body connection. Kim Seelbrede specializes in anxiety, depression, trauma and women’s mental health. She brings over 20 years of counseling, coaching, and healing experience to her holistic practice and transformational work.
In addition to online therapy for anxiety, depression, trauma and relationship struggles, Holistic Psychotherapy & Wellness offers a wide variety of online services to fit the needs of busy professionals. New Yorkers often lead fast-paced and complex lives, which makes work-life balance and managing career, family and social obligations a challenge. Psychotherapy and wellness practices provide the support to help clients cultivate resources, resilience and enhanced emotional health, as well as uncover conflicts and obstacles that may interfere with having the life they desire.
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