Chi gung, yoga, tai chi, acupuncture, martial arts, meditation (eastern)

[Powder]

I just read an article here titled "PTSD Is Curable" under the PTSD forum. It described the physical freezing up as a learned response aspect of PTSD as directly "re-programable" by engaging in physical retraining, such as learning to attack vs freeze in a mock mugging or rape scenario.

This is an interesting take. However, Dissociating completely when attacked is not something I think a karate class is going to completely over-ride. Perhaps a daily routine, such as Chi Gung, coupled with a new trained response to being attacked would be a better option; the article's author thought that studies showed Yoga to be relatively non-helpful in statistical terms but that individuals reported more positive feelings toward their bodies, more physical awareness while in public, etc.

PTSD presents some major challenges to these therapies. Loss of balance could lead to injury. Yoga is good, great even, but I had headaches every day that I did yoga. Sure my self-esteem was raised by being able to do some positions I had no idea I could ever do, but was it worth the migraines?

Meditation: I get a black cloud of terror in front of my face and feel short of breath. Guided meditation, such as Michelle offers on MyInnerWorld.com is okay, because I don't feel alone. But sitting zen meditation in which one focuses on the breath is, for me, "Okay, I feel like inducing a panic attack just now, let's get started with this...".

Chi Gung is fascinating and I've had Reiki done in Masage therapy. Cranio Sacral is Western, but I believe it works. Reiki works if done right, but effects last for a variety of lengths.

Has anyone done Chi Gung or Tai Chi to good effect? Has Chinese Medicine or Ayerveada been done with good results for PTSD?

I'm curious, because some of the above has been very supportive for me in the past, particularly a combo of really gentle Yoga at home, alone, followed by a massage the very next day. Both active and passive relaxation techniques seems to help me be grounded and combined with aromatherapy with geranium, my dreams radically improved; no more nightmares.

I'd like to see posts on what combinations of alternative therapies and programs have brought you the best results that you've had, even if you had to give up some of it due to cost or time involved. It will be beneficial for everyone to see what various combinations have been working for us.

Thanks!!! Muse

 

[Nighthawk]

I have just recently tried yoga and plan on going back to try again. I find that good body work helps to some degree and gets my body moving again in ways it does not like to move. I have trued some form of chinese energy therapy that was very costly and not so very effective. Going to stranger and having them touching me is not always a workable option so I try and stick to the massage therapist and there are even appointments I can't handle there.
I am looking forward to reading others attempts at alternative therapies as well.

Thanks

NH

 

[intothelight]

The greatest benefit that I got out of Yoga was learning to monitor my breathing. Focused breathing does help me calm anxiety.

 

[Powder]

Does PTSD make the chest feel tight? I often feel like a shallow breather due to this. I feel like I need a deep inhale and just can't. It's too tense.

I would think that R&R and Yoga might help?

 

[atl22]

I have studied some White Crane Qi Gong and it does make me feel much better. While on that path, I learned about Wing Chun and I have been studying the first form, Siu Lim Tau. I feel completely different, like it has changed me. I studied many methods of self-defense when I was younger, starting with total destruction of a human being and later learning appropriate levels of force in order to not hurt people or go to jail.

I would not necessarily recommend Wing Chun to anyone without knowing them personally. For me, it is a path towards self-improvement and knowing the self. I do not want to ever use it against anyone, and , hopefully, I will not ever need to. I just want to improve myself, surpass my limitations, and work on some simple things, like the perfect straight punch and a proper stance. The Siu Lim Tau is a moving meditation that teaches all the basic moves of Wing Chun. It has also helped me with breathing, which has helped in some moments of near panic attacks.

My plan is to study a "hard" style (Wing Chun) and a "soft" style (Qi Gong) in order to maintain balance. I also really enjoy punching things, so I have been trying to do 500 "good" straight punches per day. It is not as easy as it sounds!

Lately, my motto has been: "SLT + CBT = New Me!" (Siu Lim Tau + Cognitive Behavior Therapy = New Me!) :) Oh, and my avatar is a Wing Chun symbol, a white crane defending itself against a snake.

 

[freakofnurture]

Meditation: I get a black cloud of terror in front of my face and feel short of breath. Guided meditation, such as Michelle offers on MyInnerWorld.com is okay, because I don't feel alone. But sitting zen meditation in which one focuses on the breath is, for me, "Okay, I feel like inducing a panic attack just now, let's get started with this...".

I never use meditation when I have acute problems with intrusive thoughts because I'm scared that they'll jump the opportunity. They don't take meditation as an invitation, though.
It's sooo relaxing to just sit there and let my thoughts flow. They get incredibly fast and change within fractions of a second. It feels like watching a school of tiny shiny fish.

Has anyone done Chi Gung or Tai Chi to good effect?

I did a Tai Chi course over ten weeks. It was nice, I liked the movements. It's a nice thing in the middle between a 'classical ballet' type of movement and a 'lyrical dance' type of movement. There are no hard, muscular poses, but you don't throw yourself around randomly neither. I didn't continue the course the next semester, though.
Partially it was due to the teacher who initially said "We're not aiming at a specific style, just do things your way.", yet later felt compelled to tell me that I should stop to try make Tai Chi look like dancing. I wasn't trying, and thus had to suppress my natural way of moving to keep him from sneering at what he saw as feeble attempts to be special.
The other part was that aside from a bit of relaxation I got nothing from it. Ballet classes and stretching at home do more for my well-being and self-esteem.

@atl22: I'd love to do some self defense. My husband is a martial arts guy and he'd teach me. But I'm afraid of hurting myself -.- I know, I know.

 

[hazen]

I have had some positive results with acupuncture. It is something that you have to stick with for a few months but I have definitely felt results with my anxiety level and with the level of stress I have from dealing with triggers. I would also recommend finding a teaching clinic to make acupuncture more affordable... its worth it in my opinion. Plus if you get a bad student you can request another. I also love my clinic because some of the head folks there have confided with me about their own struggles with PTSD and how acupuncture helped them. So while it certainly doesn't cure anyone I believe it helps!

 

[hazen]

I have begun yoga and will report back one I feel I have gone enough to feel any effect!

 

[ana]

I find yoga and zen practice help me a lot. Yoga relaxes my body, I don't feel so stiff when faced with triggers. Meditation taught me slow breathing and mindfulness, and both help with triggers too. Zen sitting was difficult at the beginning, it took me several weeks to make it a daily routine. I also like meditation with music (nada yoga) which I've discovered recently. Music is my favourite pastime, so I think I'm gonna make it a daily habit too. All this helps me overcome social phobia and deal with anger and frustrations in almost every situation, except when I'm with my parents. Nothing seems to work when I'm around them, and I hope it's just a matter of time before something does.

 

[hazen]

I find yoga and zen practice help me a lot. All this helps me overcome social phobia and deal with anger and frustrations in almost every situation, except when I'm with my parents. Nothing seems to work when I'm around them, and I hope it's just a matter of time before something does.

I know exactly how you feel. As my parents were my abusers, and they moved to one mile away from my home, I have to deal with them all the time, and I don't like it.

And the meditation you are talking about... I am jealous. I feel like that is my core issue with how my PTSD effects me. I have no inner peace. The closest I come to meditation is when I am running or cycling... I have to be in motion to feel calm if that makes sense. Meditation is something I would love to be able to do but I feel like my core is so resistant to relaxing that I rarely relax.

Even guided visualizations have given me problems. I visualize a safe place, a comfortable place, and in my visions monsters come to attack me.

I hope to try meditation again someday and be successful at it.

 

[ana]

Hi hazen. I realize meditation isn't for everyone, and especially not sitting zen kind. But zen has done so much for me that I kinda felt obligated to start with sitting (don't know if it makes sense, maybe sounds stupid too, but it's really how I feel.) If motion makes you calm I suppose walking meditation or qigong would be better for you.

Whatever kind one practices the goal is to extend that mindfulness, not necessarily inner peace, but being mindful of whatever one is doing and feeling, moment by moment, until it's done all the time. Well, no one I know has been able to do it all the time, not even the old masters, let alone me. :D
Hope this helps and wish you luck with it.

 

[hazen]

It does, thanks. I definitely feel like this entire process of coming to grips with my PTSD is all about being more self-aware: aware of how I feel, aware of how I react, aware of my body and mind. Mindful is exactly right. I feel like I have spent my whole life being avoidant of everything about who I am and I am constantly being surprised by myself.

As terrifying as PTSD is, I am trying to be proud of the fact that I am uncovering myself in all of this. It feels like digging deep, deep down, and the thing I am trying to get to is myself. Someday I hope to find me!