13 Proven Ways Saunas Can Improve Your Mental Health

When it comes to improving your mental health, some of the simplest strategies can have a huge impact.

Using a sauna regularly is one of them.

Infrared saunas in particular are becoming increasingly popular, and for good reason. 

They have a number of brain and mental health benefits, as discussed in the book Sauna Therapy by Dr. Lawrence Wilson.

However, you don’t necessarily need an infrared sauna to experience health benefits. Even traditional saunas – available at most public gyms, spas and health centres – have a number of beneficial cognitive and psychological effects. 

Once you start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time. Also make sure to drink lots of water before and after each session, and never consume alcohol in combination.

Read on to learn about the 13 ways traditional and infrared saunas can improve your brain and mental health.

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1. Saunas Improve Mood and Reduce Depression

Saunas can really help people that struggle with depression.

Lots of research shows that they can make you feel euphoric. Saunas are somewhat stressful on the body, so your brain produces and releases more euphoric hormones to deal with it (53-55).

And these changes appear to be semi-permanent (56). 

So if you use a sauna regularly, you'll end up being consistently happy. 

Dr. Jeffrey Lieberman, MD, has completed two studies in which he had people with major depression sit in an infrared sauna.

improve-mood-reduce-depression-13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

In his first study, the participants had just one infrared sauna treatment and it reduced their symptoms by about 50%.

In his follow-up study, he found that a single session caused a rapid and powerful antidepressant effect, and the benefits continued for six weeks, which was unexpected. 

He concluded that whole-body hyperthermia holds promise as a safe, rapid-acting, antidepressant treatment with a prolonged therapeutic benefit (57-58). 

Other researchers have looked at the effects of infrared sauna therapy on mildly depressed patients with fatigue, appetite loss, and mental complaints. They found that sauna treatment significantly increased their appetite and reduced their mental complaints (59). 

Whole-body heat therapy has also been shown to reduce depression in cancer patients (60-61).

And other research shows that sweating increases mental satisfaction and energy (62). 

2. Saunas Reduce Anxiety and Stress

Not surprisingly, saunas can also reduce stress and anxiety.

Several studies have shown that regular sauna use lowers levels of cortisol, your body’s main stress hormone (49-52). 

In one study, researchers found that using a sauna can reduce both state and trait anxiety (48).

And other research shows that sweating increases relaxation, and reduces feelings of frustration and anxiety (62). 

Here are 21 other ways to reduce cortisol and increase your resilience to stress.

3. Saunas Increase Beta-Endorphins, Relieve Pain and Help Treat Fibromyalgia

Beta-endorphins are pain-relieving compounds that originate within your body. 

Your brain produces and releases these natural painkillers during times of strenuous exercise, emotional stress and pain.

Since saunas are a stressor, the release of endorphins are increased when you spend time in one.

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Several studies have shown that heat stress and heat exposure in a dry sauna cause a significant increase in beta-endorphin levels (28-32). 

This may explain why research shows that sauna therapy can lessen the pain experienced by patients with fibromyalgia, a chronic syndrome characterized by widespread pain with tenderness in specific areas.

In one study, people with fibromyalgia experienced a 33 to 77 per cent reduction in pain after using an infrared sauna regularly. Six months after the study was done, the participants still reported a 28 to 66 per cent reduction in pain (35). 

Other researchers have found the same thing and concluded that infrared sauna therapy is effective for the treatment of fibromyalgia (33-34). 

Another way to relieve pain is by taking DL-Phenylalanine. It’s an amino acid that inhibits the breakdown of endorphins. I previously wrote about it here, and you can get it here.

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4. Saunas Increase Brain-Derived Neurotrophic Factor (BDNF)

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Brain-derived neurotrophic factor (BDNF) is a naturally-occurring protein in the brain that lowers your risk of mental disease and improves your mood. It does this by protecting and repairing your brain cells and increasing the growth of new brain cells. Many researchers consider it a natural antidepressant because it can reduce anxiety and depression (5-13, 15).

Research suggests that if you struggle with mental illness, you likely have reduced levels of BDNF. But luckily, there are ways to boost it.

Using a sauna is one of the ways. 

Research shows that heat exposure increases the expression of BDNF (14). 

I previously provided 21 other ways to boost BDNF in this post

5. Saunas Increase Norepinephrine Levels and May Help Treat Attention Deficit Hyperactivity Disorder (ADHD)

Norepinephrine, also called noradrenaline, is a hormone and neurotransmitter in the brain that can help with focus and attention.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Numerous studies have found that sauna use significantly increases norepinepherine levels (39-42). 

In one study, women spent 20 minutes in a sauna, two times each week, and researchers witnessed an 86% increase in norepinephrine (43). 

In another study, men that stayed in a sauna until exhaustion increased their norepinephrine levels by 310% (44-45). 

Besides increasing norepinephrine, heat stress also increases your body’s ability to store norepinephrine for later release (46). 

Medications that increase the reuptake norepinephrine are often prescribed to people with ADHD, so researchers believe that sauna therapy should be considered as an alternative treatment (47). 

6. Saunas Encourage the Growth of Myelin

Myelin is a fatty, white substance that wraps around the end of many nerve cells. It forms an electrically insulating sheath that increases nerve condition speeds.

In other words, it allows your brain to send information faster and more efficiently, making it absolutely essential for the optimal functioning of your nervous system.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Heat stress increases prolactin, a hormone that promotes the production of myelin (16-19). 

In one study, researchers had healthy young men stay in a sauna until they were exhausted, and they reported a 10-fold increase in prolactin (20-11). 

In another study, women spent 20 minutes sauna, two times each week, and researchers witnessed a 510% increase in prolactin (22). 

I previously provided 25 other ways to promote the growth of myelin in this post

Other than using a sauna, my favourite way to increase myelin is by taking this lion’s mane mushroom supplement. It’s helped me a lot. You can get it here or here

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7. Saunas Reduce the Risk of Dementia

Dementia is obviously a major concern today. 

It’s the third leading cause of death in the United States behind cardiovascular disease and cancer, and by 2050, it’s estimated that 13 million Americans and 160 million people globally will be affected by the disease (63).

There is currently a lack of effective treatment options, so simple tools to help with prevention are crucial.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

It turns out that sauna therapy may be one of these tools.

Researchers tracked the health of more than 2,300 men in Finland for about 20 years. The men who used a sauna four to seven times each week had a 66 percent lower chance of developing dementia than men who used a sauna just once a week (64-68). 

We have taken into account other lifestyle factors, like physical activity and socioeconomic factors. There is an independent effect of sauna.
— Dr. Jari Laukkanen, Professor of Clinical Medicine at the University of Eastern Finland

I previously provided some other ways to reverse cognitive decline and dementia in this post

Intranasal insulin can also help. 

8. Saunas Reduce Psychological Symptoms of Anorexia

Anorexia nervosa, or simply known as anorexia, is an eating disorder characterized by a low weight, fear of gaining weight, a strong desire to be thin, and food restriction.

Researchers have examined the effects of sweating on anorexia and reported positive effects on hyperactivity, depression, and stress levels (27). 

9. Saunas Reduce Symptoms of Chronic Fatigue

Chronic fatigue syndrome is a complex, incapacitating illness. It affects millions of people around the world and may affect up to 4 million people in the United States alone. 

People struggling with this disorder not only have unrelenting fatigue lasting for 6 months or more, but also memory and concentration deficits, sleep disturbances, headaches, joint and muscle pain, and gastrointestinal and immune system dysfunction.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

One study found that infrared sauna sessions significantly reduce fatigue in patients with chronic fatigue syndrome. It also significantly reduced their anxiety and depression (23). 

I've had some clients with chronic fatigue say that their doctor recommended they stay out of the sun and avoid exposing themselves to too much heat. But the above study didn't find any negative effects in chronic fatigue patients from regular infrared sauna sessions (23). 

Another study found that daily infrared sauna sessions dramatically improved symptoms of chronic fatigue syndrome, including fatigue, pain and sleep disturbances. The patients in the study didn’t improve with prednisolone, a steroid medication, but did improve with sauna therapy (24).

So if you struggle with chronic fatigue, infrared sauna therapy is definitely worth looking into. 

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10. Saunas Reduce Tension Headaches

"Chronic tension-type headache" is a syndrome characterized by frequent headaches that occur more than 15 days every month. 

The intensity and duration of the headaches can be very distressing and disabling and affect a person's well-being.

But research shows that regular sauna use is a simple, self-directed treatment that is effective for reducing headache pain intensity (26). 

11. Saunas Help Eliminate Heavy Metals

Some of the benefits of sauna usage occur because of increased sweating. 

Many people don’t sweat very much, and this can cause problems because your skin acts as an important route of detoxification and helps you excrete heavy metals that are so prevalent in your modern environment. Common heavy metals in our environment include cadmium, arsenic, lead and mercury (36, 37). 

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Lack of sweating may actually result in increased toxic load over time, which can negatively affect your brain and mental health.

Research shows that mercury poisoning from dental amalgam affects the mind and emotions and plays a role in the development of mental illness (1). 

But by sweating frequently in a sauna, you can enhance your detoxification pathways and help your body remove mercury (2, 4). 

In fact, studies show that high mercury levels can be reduced to normal levels by using a sauna repeatedly (3). 

Researchers have concluded that “sweat-inducing sauna use can provide a therapeutic method to increase elimination of toxic trace metals and should be the initial and preferred treatment of patients with elevated mercury levels” (38). 

Sweating offers potential and deserves consideration to assist with removal of toxic elements from the body.
— Researchers writing in the Journal of Environmental and Public Health

12. Saunas Increase Deep Sleep

Getting high-quality deep sleep is critical for optimal brain function and mental health. 

And using a sauna regularly is one way to improve it. 

Researchers in Finland report that sauna use is one of the factors that can result in deeper, more restful sleep (25). 

Some other ways to promote sleep include blocking out blue light before bed, taking this sleep supplement, lying on an acupressure mat, supplementing with magnesium, collagen and melatonin if necessary, and blacking  out your room with curtains or wearing a sleep mask.

13. Saunas Support Thyroid Function

Your thyroid is a small butterfly-shaped gland located in your neck below your Adam’s apple, and lots of research shows that thyroid dysfunction can contribute to mental health problems

One of the main threats to the health of your thyroid is non-biological halogens. These include bromine, fluorine, chlorine, and perchlorate, which are often found in tap water.

13-proven-ways-saunas-can-improve-your-mental-mealth-dry-hot-benefits-depression-anxiety-stress-endorphins-pain-fibromyalgia-bdnf-neurogenesis-norepinephrine-adhd-myelin-dementia-anorexia-chronic-fatigue-tension-headaches-heavy-metals-mercury-sleep-thyroid-hypothyroidism-study-sitting

Your thyroid doesn’t know the difference these halogens and iodine, a trace mineral necessary for proper thyroid function.

Your thyroid soaks up the halogens and uses them like iodine. By occupying iodine receptors, they inhibit the production of your thyroid hormones, and contribute to thyroid dysfunction.

But don’t worry – sauna use can help your body excrete halogens (69). 

The more you can excrete the halogens, the more your body will be able to use iodine to produce thyroid hormones.

I also recommend reducing your exposure by filtering your drinking and shower water. Brita filters aren't enough because they don’t remove fluoride. I use this Berkey water filter to make sure I’m drinking the purest water available. It filters everything out of the water. I also use this filter to remove chlorine from my shower water. 

Check out this post for more ways to support your thyroid. 

Conclusion

As you can see, saunas have a number of beneficial effects on the brain and can help you manage and overcome your mental health challenges. 

I’ve been doing a lot of research into saunas recently and have concluded that infrared saunas have additional benefits and are much more gentle and effective than the traditional “hot rock” saunas.

Unfortunately, most infrared saunas emit unsafe levels of electromagnetic fields (EMFs).

However, I did find a company that has a patent on low-EMF infrared saunas. Their saunas are also very well built and have a lifetime warranty. So I'm going to go with one of their saunas. You can get one here

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Live Optimally,

Jordan Fallis

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References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/2618948

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(27) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0041851

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(30) https://www.ncbi.nlm.nih.gov/pubmed/3002937

(31) https://www.ncbi.nlm.nih.gov/pubmed/8061252

(32) https://www.ncbi.nlm.nih.gov/pubmed/3218898

(33) https://www.jstage.jst.go.jp/article/internalmedicine/47/16/47_16_1473/_pdf

(34) https://www.jstage.jst.go.jp/article/internalmedicine/47/16/47_16_1473/_article

(35) https://www.ncbi.nlm.nih.gov/pubmed/21742283

(36) https://www.hindawi.com/journals/jeph/2012/184745/

(37) https://www.hindawi.com/journals/jeph/2012/184745/

(38) https://www.hindawi.com/journals/jeph/2012/184745/

(39) http://www.ncbi.nlm.nih.gov/pubmed/2759081

(40) http://www.ncbi.nlm.nih.gov/pubmed/2830109

(41) https://link.springer.com/article/10.1007%2FBF00691246

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(46) https://www.ncbi.nlm.nih.gov/pubmed/4008413

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(48) https://www.ncbi.nlm.nih.gov/pubmed/18396259

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(57) https://www.ncbi.nlm.nih.gov/pubmed/27172277

(58) http://blogs.webmd.com/mental-health/2016/07/can-sitting-in-a-sauna-ease-depression.html

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(60) http://www.ncbi.nlm.nih.gov/pubmed/1607735

(61) http://www.tandfonline.com/doi/abs/10.3109/02656739209021785?journalCode=ihyt20

(62) http://digital.library.okstate.edu/etd/umi-okstate-1543.pdf

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(68) https://www.psychologytoday.com/blog/the-athletes-way/201612/frequent-sauna-use-may-reduce-risk-dementia-study-finds

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Medically reviewed by Dr. Robert Blake Gibb, MD

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How to Overcome Trauma & PTSD without Medication

The subjective experience of trauma is unique and varies according to the individual and the type of trauma. What does not vary is the fact that trauma often results in a devastating intrusion into a wished-for life of peace, calm, and well-being, along with a corresponding unexpected and undesired fragmented sense of self and of life in general.
— Dr. Rollin McCraty, Ph.D.

Eating healthy and supplementing with specific nutrients was never enough for me to overcome my chronic mental health problems.

how-to-overcome-emotional-trauma-without-medication-therapy-ptsd- psychological-mental-health-brain-pain-symptoms-shock-overcoming-healing-from-psychology-childhood-effects-adults-tramatic-experience-abuse-dealing-old-wounds-types

I had to work hard at overcoming emotionally traumatic experiences as well. 

Trauma isn’t just something that happens to you in the past.

It’s not just a story or a memory.

Emotional trauma can actually change your brain, and how you see yourself in the world, leading to profoundly disturbing physical sensations and emotions in the present moment. 

It can occur because of one single event, or build up gradually due to a threatening or lonely environment.

These traumatic events and experiences, in both childhood and adulthood, can linger inside you and make you feel depressed, anxious and fearful for years. 

This is commonly known as post-traumatic stress disorder (PTSD), and it’s a heavy burden to carry.

We’re made to believe that talk therapy and psychiatric drugs are the best way to overcome it.

But that is simply not true.

You can overcome psychological and emotional trauma without having to resort to life-long therapy and medication.

It’s not necessarily easy. 

It can take some time and effort.

But it can definitely be done.

I’m living proof. 

So today I’m going to share with you the therapies and treatments that have changed the course of my life by allowing me to permanently overcome emotional trauma and PTSD. 
 

Why Talk Therapy and Drugs Aren’t the Best Treatment Options

Dr. Bessel van der Kolk, MD, a psychiatrist at the Boston University School of Medicine and one the world’s leading experts on trauma, is convinced that talk therapy isn’t that effective, and psychiatric drugs don’t get to the root of traumatic issues:

The study of trauma shows that you cannot “knock sense” into people by talking to them. Trauma is not an issue of cognition. It’s an issue of disordered biological systems.

Based on my experience, I agree with Bessel van der Kolk, and I highly recommend you check out his book The Body Keeps Score: Brain, Mind, and Body in the Healing of Trauma if you’re interested in learning more. 

The book talks about how the brain is shaped by traumatic experiences, how traumatic stress is experienced by the entire body, and how this knowledge needs to be integrated into conventional treatment. 

Because of trauma, I used to struggle with chronic hyper-vigilance – a heightened state of awareness and over-activation of my "fight-or-flight" response. 

In other words, my brain was irrationally on constant alert.

This is because trauma impacts the “unconscious, emotional, reptilian" part of our brains, causing us to become chronically frightened and interpret the world as dangerous.

You know you shouldn’t feel that way, but you do.

And then that makes you feel even more defective and ashamed.

You cannot reason your way out of that.

Talk therapy can be helpful in acknowledging what has happened to you and how it has affected you.

But talking about it doesn’t put it behind you.

It simply does not go deep enough and affect the emotional, reptilian part of your brain. 

Your body can actually hold onto trauma, and it wasn’t until I tapped into the reptilian part of my brain with the following 12 treatments and therapies that I was able to permanently let it go and move on with my life. 

And even if you don't think you've experienced anything too traumatic, you'll probably benefit from these steps. 

1. Neurofeedback

Neurofeedback is a type of biofeedback that shows you your brain activity in real-time and teaches you how to self-regulate it.  

Sensors are placed on your scalp to measure your brain’s activity, and the measurements are displayed using video or sound.

In this powerful video, a captain with multiple deployments in Iraq shares his experiences in dealing with PTSD, and how neurofeedback treatment aided in his recovery.

Personally, neurofeedback was the most impactful action I took to overcome trauma. I previously wrote about my experience with it here

It works at a deep subconscious level, breaking the cycle of trauma and post-traumatic symptoms.

It allows you to move past traumatic events without actually having to talk about them and relive them, and shifts you into a natural, healthier state of mind.

And research shows that it works. 
 
Just last year, individuals with treatment-resistant post-traumatic stress disorder completed 40 sessions of neurofeedback, and researchers found it significantly reduced their PTSD symptoms (3). 

In my 38 years of practice, I have never seen any treatment that comes close to producing the results that Neurofeedback offers. I have seen results achieved in days and weeks that previously took months and years to achieve, using the best methods available to us.
— Dr. Jack Woodward, MD, Board Certified Psychiatrist

In another study, victims of torture who had not responded to conventional treatment did 20 sessions of neurofeedback and demonstrated a “substantial recovery” (5). 

Researchers have also concluded that neurofeedback is “helpful in the shedding of substance dependencies that are common in treatment-resistant PTSD” (4). 

If you’re interested in digging more into the research, here is a list of studies looking at neurofeedback for the treatment of post-traumatic stress disorder and anxiety. 

It’s best to work with a qualified practitioner.

But I also like the Muse headband. It’s a good substitute and gives you real-time feedback in your brainwaves while you meditate.

I previously wrote about it here, and you can get it through Amazon or the Muse website

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2. Vagus Nerve Stimulation

The vagus nerve is the longest nerve in your body and part of your parasympathetic “rest and digest” nervous system.

Stimulating your vagus nerve allows you to more effectively respond to emotional trauma and overcome it. 

Research shows that vagus nerve stimulation can help treat a number of treatment-resistant anxiety disorders. This includes patients with PTSD that haven’t responded to medication (34-35). 

Vagus nerve stimulation has also been shown to enhance the “extinction of conditioned fear”, making it useful for severe anxiety and PTSD (36-38). 

So how do you stimulate your vagus nerve naturally?

I previously provided 13 ways to activate your vagus nerve in this post.

I recommend reading that post alongside this one because many of the mind-body practices and nutrients discussed – such as yoga, acupuncture, zinc and omega-3 fatty acids – have also been shown to directly help people overcome emotional trauma. 

3. Eye Movement Desensitization and Reprocessing (EMDR)

The cure for the pain is the pain.
— Rumi

I mentioned above that neurofeedback lets you move past traumatic events without actually having to talk about them and re-live them.

But sometimes that isn’t enough.

Sometimes you have to relive your trauma to actually move past it. 

That’s where Eye Movement Desensitization and Reprocessing (EMDR) comes in.  

EMDR is a fairly new, non-traditional type of psychotherapy, but it’s growing in popularity, particularly for treating emotional trauma and post-traumatic stress disorder (PTSD).

During a session, your therapist will move his or her fingers back and forth in front of your face. You’ll then follow the hand motions with your eyes while thinking of a disturbing event from your past. 

As you do this, your brain will start to reprocess the traumatic memory until it no longer bothers you. It allows you to come to peaceful terms with previously-disturbing events and, surprisingly, leads to increased insight about yourself. 

In my experience, it is one of the most impactful actions you can take for your mental health. 

This is a very good video about EMDR and trauma. More people should see it. 

I did 4 sessions of EMDR and it really helped me come to terms with certain traumatic experiences from my past. I didn’t know it at the time, but these previously traumatic events were wearing me down, and life is now lighter and brighter since finishing the treatments.  

According to Dr. Norman Doidge, the author of The Brain’s Way of Healing, EMDR is the most promising treatment for trauma and PTSD.

More than 30 controlled clinical trials have demonstrated the effectiveness of EMDR therapy for overcoming emotional trauma and PTSD (15, 25-33). 

Several studies have found that 84 to 100% of single-trauma victims no longer have post-traumatic stress disorder (PTSD) after just three 90-minute EMDR sessions (16). 

Other studies have found that 77% of multiple trauma victims were no longer diagnosed with PTSD after only six sessions, and 77% of combat veterans were free of PTSD in 12 sessions (17, 18). 

And EMDR has also been shown to be effective in children who have experienced emotional trauma (19). 

As a result of this, researchers and multiple health organizations have concluded that EMDR should be a first-line treatment for acute and chronic PTSD, and must be considered before medication because it’s been shown to be more effective than SSRI antidepressants (20-24). 

Although the research continues to pile up in support of EMDR, it remains controversial among some health care professionals. This is likely because it does not rely on life-long talk therapy or medication, and therefore puts a lot of people out of business.

It’s best to work with a qualified EMDR therapist first so that you understand how EMDR works.

Once you experience the treatment and understand it, you can actually self-administer EMDR

4. Loving-Kindness Meditation (Metta)

I recently found out about loving-kindness meditation in Tim Ferriss’ new book Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers, and have been practicing it since.

Loving-kindness meditation, or metta, is a practice designed to enhance feelings of kindness and compassion for yourself and others.

loving-kindness-meditation-tim-ferriss-tools-titans-how-to-overcome-emotional-trauma-without-medication-therapy-ptsd- psychological-mental-health-brain-pain-symptoms-shock-overcoming-healing-from-psychology-childhood-effects-adults-tramatic-experience-abuse-dealing-old-wounds-types

You repeat positive phrases to yourself and direct well-wishes towards other people.

You can learn how to practice it here or through this video

In one study, veterans with post-traumatic stress disorder (PTSD) practiced loving-kindness meditation for 12 weeks. 

At the end of the 12 weeks, the researchers reported increased levels of mindfulness and self-compassion in the veterans. 

And three months later, the veterans had reduced symptoms of trauma and depression because of their enhanced feelings of compassion (1). 

Another study found increased positive emotions and self-acceptance in veterans who practiced loving-kindness meditation (2). 

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5. Emotional Freedom Technique (EFT)

Emotional Freedom Technique, or “tapping”, is a form of therapy based on ancient Chinese acupressure and modern psychology. 

emotional-freedom-technique-eft-how-to-overcome-emotional-trauma-without-medication-therapy-ptsd- psychological-mental-health-brain-pain-symptoms-shock-overcoming-healing-from-psychology-childhood-effects-adults-tramatic-experience-abuse-dealing-old-wounds-types

It involves tapping a series of acupressure points while thinking about a traumatic event and stating positive affirmations.

It’s best to do EFT alongside a therapist, but you can also practice it yourself.

If you’re interested in learning how to do it yourself, check out The Tapping World Summit, and the book, The Tapping Solution: A Revolutionary System for Stress-Free Living

I’ve never done EFT with a therapist but I use the technique myself on a regular basis to reduce stress.

I previously discussed how it can lower your stress hormone here

Research also shows that it can also help you manage and overcome emotional trauma. 

Last year, researchers conducted a meta-analysis of all high-quality EFT studies and concluded that 4 to 10 sessions of EFT can effectively treat post-traumatic stress disorder without side effects. They determined that it’s just as effective as EMDR and cognitive behavior therapy (6). 
    
Researchers have stated that even though the approach has been controversial, there’s no doubt that EFT “is unusually effective in its speed and power because deactivating signals are sent directly to the [fear centre of the brain]” (12).

Tapping on selected acupoints during imaginal psychological exposure quickly and permanently reduces maladaptive fear responses to traumatic memories and related cues.
— Dr. David Feinstein

Several individual studies have also found that it quickly and permanently reduces PTSD symptoms in military veterans, disaster survivors, and other traumatized individuals (7-11).

With veterans, studies have found that EFT significantly reduces their psychological distress, and 90% participants no longer score positive for PTSD after just six treatment sessions. These improvements remained one year later (13-14). 

The film Operation: Emotional Freedom also documents a number of veterans and their families as they go through EFT therapy.

6. Forgiveness

Resentment is like drinking poison and then hoping it will kill your enemies.
— Nelson Mandela

Research shows that difficulty forgiving oneself and difficulty forgiving others is associated with increased symptoms of post-traumatic stress disorder (51). 

One study found that a when a victim of emotional trauma forgives the person at fault, there is a significant reduction in their PTSD symptoms (52). 

how-to-overcome-emotional-trauma-without-medication-therapy-ptsd- psychological-mental-health-brain-pain-symptoms-shock-overcoming-healing-from-psychology-childhood-effects-adults-tramatic-experience-abuse-dealing-old-wounds-types-forgiveness-affirmations

And emotionally-abused women that did forgiveness therapy experienced significantly greater improvements in their PTSD symptoms than women who received an alternative treatment (53). 

So if you’ve experienced emotional trauma, you need to focus on letting go. 

Easier said than done, I know. Luckily, a lot of the therapies above – particularly EMDR – make it easier to forgive. 

I started using “forgiveness affirmations” several years ago after reading The Success Principles:  How to Get from Where You Are to Where You Want to Be by Jack Canfield.

Below is the main forgiveness affirmation from the book, and I recommend reading the full book for more tips on forgiveness.

I release myself from all the demands and judgments that have kept me limited. I allow myself to go free – to live in joy and love and peace. I allow myself to create fulfilling relationships, to have success in my life, to experience pleasure, to know that I am worthy and deserve to have what I want. I now go free. In that process I release all others from any demands and expectations I have placed on them. I choose to be free. I allow others to be free. I forgive myself and I forgive them. And so it is.

7. Brain Stimulation

There are several forms of brain stimulation, but two stand out for the treatment of emotional trauma and post-traumatic stress disorder. 

The first is cranial electrotherapy stimulation (CES), which I have personal experience with. 

CES involves the application of a low intensity micro-current (less than 2 mA) to the brain. This current stimulates the brain via electrodes placed on the earlobes, and affects emotional regulation by influencing neurotransmission in the brain – including serotonin, norepinephrine and melatonin – which play a role in depression, anxiety and sleep (42-44). 

I know it sounds dangerous but it is very safe and has been widely used in Europe since 1950 and in the US since the 1960s (39). 

It’s also been cleared by Health Canada and the US Food and Drug Administration for the treatment of depression, anxiety, addiction and insomnia (41). 

Research has found that CES treatment (20 to 60 minutes daily, 3 to 5 days each week for 4 weeks) decreases the frequency of PTSD symptoms in veterans (40). 

In an online survey of 145 veterans and military personnel, 60% of individuals used CES to treat their PTSD, and the majority of participants reported at least a 50% reduction in their PTSD symptoms when using their CES device for at least 20 minutes, once or twice daily. The results shows that individuals who were not taking any prescription medication rated CES more effective than veterans who were also taking medication (45, 46). 

Unlike all other brain stimulation modalities, it’s relatively inexpensive and you don’t need to go see a professional to take advantage of it. 

I use it based on the presentation of the client – do they have difficulty falling asleep? Are they anxious or depressed? Do they have chronic pain? These symptoms respond well to CES. It is a non-addictive alternative to medication; a gentler solution.
— Dr. Jonathan Douglas

I personally use the cranial electrical stimulation that comes with the David Delight Pro device. You can get it here or through Amazon.

I find it really helpful when I’m stuck in an “anxious rut.” It snaps me out of it. It also calms my nervous system and makes me sleepy before bed. I often combine it with this acupressure mat.

I've also heard that the Fischer Wallace CES device helps a lot of people but haven’t used it personally. 

The other form of brain stimulation that can help you overcome emotional trauma and post-traumatic stress disorder is called transcranial magnetic stimulation (TMS) 

TMS is a noninvasive procedure that uses magnetic fields to stimulate nerve cells in the brain.

Studies have found that TMS can significantly reduce depression, anxiety, and PTSD symptoms including hyperarousal, intrusive thoughts, vigilance, withdrawal and emotional numbness. The effects are persistent and remained significant 3 months after treatment (47-49). 

However, unlike CES, you cannot do TMS at home. You need to find a practitioner who provides the treatment. 

8. Gratitude

Gratitude is the tendency to appreciate positive occurrences or being thankful for receiving certain benefits in your life.

how-to-overcome-emotional-trauma-without-medication-therapy-ptsd- psychological-mental-health-brain-pain-symptoms-shock-overcoming-healing-from-psychology-childhood-effects-adults-tramatic-experience-abuse-dealing-old-wounds-types-gratitude

Studies have shown that gratitude is associated with increased resilience to emotional trauma, and individuals with PTSD have significantly lower dispositional gratitude (54-55, 58).

But luckily, this can be changed through practice. 

Research shows that over time, daily gratitude promotes positive outcomes after trauma and reduces symptoms of PTSD (56-57). 

My recommendation is to write down five things that you’re grateful for every day. I try to do this regularly.

They don’t have to be big things. Anything will do. It could be as simple as being grateful for the apple that you ate today.

And if you do this every day, you’ll start to gather a pretty big list of things that you can look over whenever you’re feeling ungrateful. 

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9. Heart Rate Variability (HRV) Biofeedback

Heart rate variability (HRV) is the variation in the time interval between heartbeats.

It’s a reliable psycho-physiological marker for the functioning of your nervous system and accurately reflects your ability to cope with stress.

People with good HRV tend to be more optimistic, take initiative and are stress resistant.

People with low HRV tend to be depressed or anxious and have trouble learning.

Several studies show that higher HRV is associated with less anxiety and fear, and individuals with post-traumatic stress disorder display lower levels of HRV (63, 65-66, 69-72). 

Our results don’t necessarily suggest that lower HRV causes PTSD, rather that it’s a harbinger or a signal that the body’s stress response system is not functioning optimally and that may put the individual at greater risk of developing PTSD once he or she has been exposed to a trauma.
— Dr. Arpi Minassian, Ph.D

In one study, marines whose HRV was low before they were deployed were significantly more likely to be diagnosed with PTSD after deployment (73, 74). 

Luckily you can increase your HRV

Researchers have found that HRV biofeedback significantly reduces symptoms of PTSD, improves cognition for those suffering from PTSD, and improves the efficacy of other therapies that treat emotional trauma (64, 67-68, 75). 

I increase my HRV by using the EmWave2 biofeedback device

You can get it through Amazon or the HeartMath website, and I previously wrote about the benefits of using it here.

It’s been shown to increases HRV coherence in combat veterans with PTSD (76-77). 

And it’s important to note that when your HRV is high, your vagal tone is also high. They are correlated with each other (78-80). 

So stimulating your vagus nerve will also increase your HRV. Check out this post for 13 ways to do it. 

10. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite compounds for the brain

As I discussed before, it can lower your stress hormone, increase your brain’s growth hormone, and strengthen the integrity of your blood-brain barrier

It may also be able to help treat post-traumatic stress disorder. 

PTSD is characterized by unusually strong and persistently reactivated “fear memories", and researchers have found that curcumin impairs the reconsolidation of fear memories in animals, and concluded that it could be used to treat PTSD (50). 

In other words, supplementing with curcumin may help your brain forget about previously traumatic experiences. 

There are several different forms of “bioavailable” curcumin and I've tried most of them. The “Longvida” form is my favourite. You can get it here.

11. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body. This includes neurotransmitter, enzyme, and hormonal activity, all of which can have a huge effect on your mood and brain function.

It’s one of the three nutrients that I think everyone should be taking for their brain, as most people are deficient.

As I’ve discussed before, it can help you overcome addiction and withdrawal and support your brain's mitochondria.

Studies reveal that magnesium enhances this process so that events which previously caused an emotional response no longer trigger fear. Magnesium L-threonate helps the prefrontal region of the brain block the return of old fear memories.
— Dr. Michael Smith

It can also help you overcome emotional trauma. 

Studies have found that supplementing with magnesium threonate increases levels of magnesium in the brain and enhances the extinction of conditioned fear responses to traumatic memories. The researchers concluded that it may be used to enhance PTSD therapy (59, 60). 

Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

But supplementation or taking Epsom salt baths is still necessary for most people because magnesium is rapidly used up during times of stress and certain psychiatric drugs can deplete magnesium. You can get the threonate form here. 

12. Melatonin

Melatonin is a hormone released by your pineal gland, a small gland in your brain. It helps control your sleep and wake cycles (circadian rhythm), and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

A disrupted circadian rhythm is linked to the development of post-traumatic stress disorder (PTSD), and researchers have concluded that supplementing with melatonin is a “promising treatment strategy in the management of PTSD” (61). 

Animal research has also shown that melatonin reduces PTSD-induced anxiety-like behaviors in rats (62). 

You can get melatonin here.

Or you can take this sleep supplement. It contains magnesium and a number of natural compounds that increase the production of melatonin naturally. You can use the coupon code FIVE$45496275 for a 5% discount. 

Other than supplementing with melatonin or taking a sleep supplement, here are some others actions you can take to naturally produce more melatonin and improve the quality of your sleep:

Conclusion

You don’t have to live with emotional trauma for the rest of your life. 

You can overcome post-traumatic stress disorder and live a happy, fulfilling life

how-to-overcome-emotional-trauma-without-medication-therapy-ptsd- psychological-mental-health-brain-pain-symptoms-shock-overcoming-healing-from-psychology-childhood-effects-adults-tramatic-experience-abuse-dealing-old-wounds-types

And medication and life-long talk therapy are not your only solutions, despite what many so-called experts say.

There is a much better way.

Remember, traumatic stress has very little to do with cognition. Instead, it stems from the emotional part of the brain that is rewired to constantly send out messages of danger.

These therapies and treatments have helped me come out on the other side of emotionally traumatizing experiences and post-traumatic stress disorder, and have allowed me to live more fully in the present moment:

I hope you get the chance to try them and they help you too. :)

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Live Optimally,

Jordan Fallis

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Medically reviewed by Dr. Robert Blake Gibb, MD

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The Best Amino Acid for Depression, Anxiety and Pain

Today I want to talk about an amino acid that has really helped me manage feelings of depression, anxiety and trauma.

I write about many different helpful nutrients, and I know it can be overwhelming. 

So I wanted to dedicate a post for this one amino acid, because I feel like it’s helped me more than any other, including n-acetyl-cysteine. 

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