PTSD: natural remedies and the evidence behind them
PTSD is a trauma-related condition marked by intrusive memories, hyperarousal, emotional numbing, and sleep disruption that persists long after a…
25 options6 graded A3 graded B3 graded C13 traditional or ungraded
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First-line talk therapy for reworking trauma memories
Why it may be relevant
Trauma-focused CBT directly targets the stuck, intrusive replaying of the event — helping you reprocess the memory and the beliefs it left behind so it loses its grip.
CBT is among the best-studied psychological treatments for PTSD: a 2025 unified series of meta-analyses of randomized clinical trials, including trials in adults with PTSD, found significant symptom reductions versus inactive controls, and trauma-focused CBT is recommended as first-line care in major guidelines.
Dose or use Work with a licensed therapist trained in trauma-focused CBT; a typical course is 8–16 weekly sessions of 50–90 minutes.
Key study Meta-analysis (2025, PMID 40238104): Cognitive Behavior Therapy for Mental Disorders in Adults: A Unified Series of Meta-Analyses — randomized clinical trials of CBT versus inactive controls, explicitly including adults with PTSD, show significant symptom reductions.
EvidenceSupported by controlled trialsTime to resultsTypically 8–16 weeks
Caution: Processing trauma can temporarily intensify difficult emotions — work with a licensed, trauma-trained therapist. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
TM's structured inward-focus practice is well-suited to interrupting the loop of intrusive thoughts and flashbacks.
A systematic review and meta-analysis suggests TM may reduce PTSD symptom severity, including intrusion symptoms, though many of the underlying trials were small.
Dose or use 20 minutes twice daily; learn from a certified TM instructor for proper technique.
Key study Systematic Review and Meta-Analysis (2025, PMID 40282950): Systematic Review and Meta-Analysis of Transcendental Meditation for Post-Traumatic Stress Disorder pooled 15 controlled trials (1248 participants) and found a large reduction in PTSD symptoms (g = -1.01) versus comparison treatments, with non-inferiority to prolonged exposure therapy; supported by a single-blind veterans RCT (PMID 33734493).
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Trauma-sensitive yoga is traditionally used to gently rebuild body awareness and emotional presence in those who feel numb or disconnected.
A systematic review and meta-analysis of nine randomized controlled trials in trauma survivors found yoga was associated with small-to-medium reductions in intrusive symptoms and overall PTSD severity; trauma-sensitive formats gently rebuild body awareness at your own pace.
Dose or use 2–3 sessions per week; seek trauma-sensitive or restorative yoga classes when possible.
Key study Meta-analysis (2026, PMID 41543845): The impact of yoga on posttraumatic stress disorder symptom clusters: A systematic review and meta-analysis of randomized controlled trials — 9 RCTs; small-to-medium reductions in intrusions and total PTSD symptoms.
EvidenceSupported by controlled trialsTime to resultsTypically 6–12 weeks
Caution: Choose trauma-sensitive instructors; some poses or cues may feel triggering — go at your own pace.
For those feeling numb or withdrawn, music therapy offers a non-verbal pathway back to emotional engagement and social reconnection.
Early research reviewed systematically suggests music therapy may help ease PTSD and trauma-related symptoms in adults, though studies so far are small and varied.
Dose or use Work with a credentialed music therapist; frequency and format vary by program.
Key study Systematic review (2025, PMID 41186535) of mostly small studies of music therapy for traumatic brain injury and PTSD symptoms in adults; findings are preliminary.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–12 weeks
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
When you feel numb or shut down, NAC's role in glutamate regulation and antioxidant support may help restore emotional responsiveness.
Early, small placebo-controlled trials — mostly in people with PTSD and co-occurring alcohol use disorder — suggest NAC may help; it supports glutathione and glutamate pathways involved in emotional processing, but evidence is still preliminary.
Dose or use 600–1800 mg daily, often in divided doses; follow product labeling and consult a healthcare practitioner.
Key study Systematic review (2026, PMID 42115982) of a small number of placebo-controlled randomized trials of N-acetylcysteine, mostly in co-occurring alcohol use disorder and PTSD; findings are preliminary.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–8 weeks
Caution: May interact with blood thinners and certain medications; consult your doctor if pregnant or on prescriptions. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
First-line talk therapy for reworking trauma memories
Why it may be relevant
Trauma-focused CBT directly targets the stuck, intrusive replaying of the event — helping you reprocess the memory and the beliefs it left behind so it loses its grip.
CBT is among the best-studied psychological treatments for PTSD: a 2025 unified series of meta-analyses of randomized clinical trials, including trials in adults with PTSD, found significant symptom reductions versus inactive controls, and trauma-focused CBT is recommended as first-line care in major guidelines.
Dose or use Work with a licensed therapist trained in trauma-focused CBT; a typical course is 8–16 weekly sessions of 50–90 minutes.
Key study Meta-analysis (2025, PMID 40238104): Cognitive Behavior Therapy for Mental Disorders in Adults: A Unified Series of Meta-Analyses — randomized clinical trials of CBT versus inactive controls, explicitly including adults with PTSD, show significant symptom reductions.
EvidenceSupported by controlled trialsTime to resultsTypically 8–16 weeks
Caution: Processing trauma can temporarily intensify difficult emotions — work with a licensed, trauma-trained therapist. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
EMDR (Eye Movement Desensitization and Reprocessing) is specifically designed to reduce the emotional charge of intrusive trauma memories.
EMDR is recommended as a first-line trauma-focused psychotherapy for PTSD in major clinical guidelines and is supported by multiple randomized trials.
Dose or use Work with a certified EMDR therapist; sessions typically 60–90 minutes.
Key study Meta-analysis (2026, PMID 40876652): Effects of EMDR vs. waiting list for adults with post-traumatic stress disorder: A systematic review and meta-analysis of randomized controlled trials. EMDR is also recommended as a first-line trauma-focused psychotherapy in major clinical guidelines (APA, WHO, VA/DoD).
EvidenceSupported by controlled trialsTime to resultsTypically 6–12 weeks
Caution: Should be done with a qualified trauma therapist; reprocessing can briefly stir up distress, so professional support matters. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
TM's structured inward-focus practice is well-suited to interrupting the loop of intrusive thoughts and flashbacks.
A systematic review and meta-analysis suggests TM may reduce PTSD symptom severity, including intrusion symptoms, though many of the underlying trials were small.
Dose or use 20 minutes twice daily; learn from a certified TM instructor for proper technique.
Key study Systematic Review and Meta-Analysis (2025, PMID 40282950): Systematic Review and Meta-Analysis of Transcendental Meditation for Post-Traumatic Stress Disorder pooled 15 controlled trials (1248 participants) and found a large reduction in PTSD symptoms (g = -1.01) versus comparison treatments, with non-inferiority to prolonged exposure therapy; supported by a single-blind veterans RCT (PMID 33734493).
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Trauma-sensitive yoga is traditionally used to gently rebuild body awareness and emotional presence in those who feel numb or disconnected.
A systematic review and meta-analysis of nine randomized controlled trials in trauma survivors found yoga was associated with small-to-medium reductions in intrusive symptoms and overall PTSD severity; trauma-sensitive formats gently rebuild body awareness at your own pace.
Dose or use 2–3 sessions per week; seek trauma-sensitive or restorative yoga classes when possible.
Key study Meta-analysis (2026, PMID 41543845): The impact of yoga on posttraumatic stress disorder symptom clusters: A systematic review and meta-analysis of randomized controlled trials — 9 RCTs; small-to-medium reductions in intrusions and total PTSD symptoms.
EvidenceSupported by controlled trialsTime to resultsTypically 6–12 weeks
Caution: Choose trauma-sensitive instructors; some poses or cues may feel triggering — go at your own pace.
EFT tapping pairs acupressure-point tapping with brief verbal processing of a specific memory, making it a practical self-help tool for defusing the stress response tied to intrusive thoughts and triggers.
A 2025 systematic review and meta-analysis of 13 studies (621 patients) found EFT was associated with meaningful reductions in PTSD, anxiety, and depression symptoms versus controls, with effects lasting up to three months — though many studies were small.
Dose or use Tap through the standard acupressure points while verbally acknowledging the distress — a few rounds daily or whenever a trigger hits. Best learned from a certified EFT practitioner first, especially for complex trauma.
Key study Meta-analysis (2025, PMID 40301160): Effectiveness of Emotional Freedom Techniques in Alleviating Symptoms Associated with Posttraumatic Stress Disorder: A Systematic Review and Meta-analysis — 13 studies, 621 patients; EFT reduced PTSD symptom severity versus controls, sustained up to three months.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 2–8 weeks
Caution: Best learned alongside professional trauma care, since revisiting memories can briefly heighten distress. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Evidence grade not assigned · No traditional record
Mindful movement anchors attention to the present
Why it may be relevant
Tai Chi's slow, focused movements traditionally help anchor awareness in the present moment, counteracting the mental time-travel of intrusive memories.
Traditionally used as a moving meditation, Tai Chi combines breath, attention, and gentle movement to calm the mind and reduce stress reactivity.
Dose or use 2–3 sessions per week; seek a qualified instructor or structured class.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 6–12 weeks
Caution: Generally very safe; check with a doctor if you have balance or joint issues.
Structured mindfulness program for an over-alert nervous system
Why it may be relevant
Mindfulness-based stress reduction (MBSR) trains you to notice and ride out surges of anxiety and hypervigilance instead of being swept up by them — a systematic way to teach an on-edge body to settle.
A 2025 meta-analysis of nine randomized controlled trials (832 participants with PTSD) found MBSR-based programs were associated with improvements in PTSD and related depressive symptoms compared with control conditions.
Dose or use Join a structured 8-week MBSR or MBCT course (in person or online) with about 30–45 minutes of daily home practice; trauma-sensitive instructors are ideal.
Key study Meta-analysis (2025, PMID 41181783): A Meta-Analysis of the Impact of Mindfulness-Based Stress Reduction Therapy Intervention on Post-traumatic Stress Disorder — nine randomized controlled trials, 832 participants with PTSD.
EvidenceSupported by controlled trialsTime to resultsTypically 8 weeks (course length)
Caution: Sitting quietly with trauma can occasionally intensify distress at first; choose trauma-sensitive teachers, go at your own pace, and keep your mental health clinician involved. It complements, not replaces, trauma-focused therapy.
Burns off stress hormones, calms the nervous system
Why it may be relevant
Physical movement directly metabolizes excess adrenaline and cortisol that keep the body in a hyperaroused, on-edge state.
A systematic review and network meta-analysis of randomized trials suggests structured exercise may reduce PTSD symptoms, with dose and type appearing to matter.
Dose or use Aim for 150 min/week of moderate aerobic activity or resistance training; consult a healthcare practitioner for a personalized plan.
Key study Systematic review (2025, PMID 40505186): Optimal exercise dosage and type for improving post-traumatic stress disorder: a systematic review and network meta-analysis of randomized controlled trials.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Start gradually if physical health conditions are present; high-intensity exercise may initially increase arousal in some individuals.
Traditionally used to regulate nervous system tension
Why it may be relevant
Traditional acupuncture practice targets energy pathways associated with fear and stress responses that underlie hyperarousal.
A 2024 blinded randomized clinical trial in 93 combat veterans with PTSD found verum acupuncture improved PTSD symptoms more than sham (minimal needling), building on traditional Chinese medicine use for calming the stress response after trauma.
Dose or use See a licensed acupuncturist; a typical course runs weekly sessions over several weeks, with the number of sessions varying by practitioner.
Key study Randomized controlled trial (2024, PMID 38381417): Acupuncture for Combat-Related Posttraumatic Stress Disorder: A Randomized Clinical Trial — blinded verum vs sham acupuncture in 93 treatment-seeking combat veterans over 15 weeks.
EvidenceSupported by smaller clinical studies · Centuries of traditional useTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: Choose a licensed practitioner using sterile single-use needles; not a replacement for professional mental-health treatment. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
When your body is on edge and can't unwind, slow controlled breathing is one of the most direct ways to down-shift the sympathetic nervous system and lower stress arousal.
Beyond in-the-moment calming, a randomized trial in 85 US veterans found a structured breathing-based meditation program (Sudarshan Kriya Yoga) was not clinically inferior to a first-line trauma psychotherapy for PTSD symptoms — and slow breathing is free and always with you.
Dose or use Try slow diaphragmatic or coherent breathing (about 5-6 breaths per minute) for 5-10 minutes, making the exhale longer than the inhale; practice daily and whenever arousal spikes.
Key study Randomized controlled trial (2022, PMID 36008059): Randomised clinical non-inferiority trial of breathing-based meditation and cognitive processing therapy for symptoms of post-traumatic stress disorder in military veterans.
EvidenceSupported by smaller clinical studies · Recognised traditional useTime to resultsOften calming within minutes; steadier over a few weeksTraditional useRecognised traditional use
Caution: Generally very safe; if fast or forceful breathing brings lightheadedness or panic, stop and return to gentle, slow breathing.
Lavender's anxiolytic properties make it relevant when physical tension, nervousness, and hyperarousal are prominent.
A phase II trial explored Silexan (oral lavender oil) for PTSD-related and anxiety symptoms, suggesting a calming effect on the nervous system.
Dose or use 80 mg oral Silexan capsule daily; follow product labeling and consult a healthcare practitioner.
Key study Clinical trial (2012, PMID 22475718): Phase II trial on the effects of Silexan in patients with neurasthenia, post-traumatic stress disorder or somatization disorder.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–6 weeks
Caution: May cause mild GI upset; consult a doctor if on sedative medications.
Evidence grade not assigned · Traditional use long-standing
Adaptogen traditionally used to ease stress response
Why it may be relevant
Traditionally used to support the body's stress-response system, ashwagandha may help take the edge off persistent hyperarousal.
Traditionally used in Ayurvedic practice to support resilience to stress and calm an overactive nervous system.
Dose or use 300–600 mg of root extract daily; follow product labeling and consult a healthcare practitioner.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: May interact with thyroid, sedative, or immunosuppressant medications and isn't recommended in pregnancy — check with your doctor first.
Evidence grade not assigned · Traditional use long-standing
Inner-forearm point to settle an on-edge body
Why it may be relevant
When you're wired and jumpy, PC6 (Inner Pass) on the inner forearm is a classic point for easing anxiety and a pounding heart that you can press anywhere.
Traditionally used in Chinese medicine to settle the mind and calm anxiety and palpitations; it's self-applied, so you can reach for it the moment tension spikes.
Dose or use Measure about three finger-widths up from the wrist crease on the inner forearm, between the two tendons; press firmly for 1-2 minutes on each arm while breathing slowly.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; often used for in-the-moment reliefTraditional useLong-standing traditional staple
Caution: Self-acupressure is very safe; use gentle pressure and stop if the area feels tender.
How is my PTSD showing up most right now?
Nights are the worst — nightmares, insomnia, or waking up more drained than when I lay down
Structured movement improves sleep depth and rhythm
Why it may be relevant
A structured exercise program helps regulate circadian rhythms and deepen sleep — the part of PTSD that wears you down fastest. The sleep effect is the mechanism; what the trials measured was overall symptom severity.
A systematic review and network meta-analysis of randomized trials suggests structured exercise may reduce PTSD symptoms, with dose and type appearing to matter; physical fatigue and nervous-system regulation are the likely route from that to steadier nights.
Dose or use Work with a physical therapist or trainer on a structured routine tailored to you; keep any vigorous sessions well before bedtime so they don't disrupt sleep.
Key study Systematic review (2025, PMID 40505186): Optimal exercise dosage and type for improving post-traumatic stress disorder: a systematic review and network meta-analysis of randomized controlled trials. The trials measured overall PTSD symptoms rather than sleep specifically.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Avoid vigorous exercise within 2 hours of bedtime if it increases alertness.
Evidence grade not assigned · Traditional use long-standing
Calming wrist point for an anxious, racing mind
Why it may be relevant
When sleep is wrecked by nightmares or a mind that won't switch off, HT7 (Spirit Gate) on the wrist is the point traditionally used to quiet an overactive mind at bedtime.
Traditionally used in Chinese medicine to calm the spirit and ease anxiety and insomnia; you can press it yourself, making it an easy, no-cost anchor for restless nights.
Dose or use Find the point on the inner wrist crease, on the little-finger side; press with your thumb for 1-2 minutes on each wrist, breathing slowly, as you wind down for bed.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; some feel calmer in the momentTraditional useLong-standing traditional staple
Caution: Gentle self-acupressure is very safe; ease off if the spot feels sore. It is a comfort measure, not a substitute for trauma care.
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Pressure point
KD1 (Yongquan) - Kidney 1
Evidence grade not assigned · Traditional use long-standing
Grounding point on the sole for jittery nerves
Why it may be relevant
When you feel wired and unable to unwind, KD1 (Gushing Spring) on the sole of the foot is traditionally used to draw attention downward and feel more grounded.
Traditionally used in Chinese medicine to calm fear and anxiety and promote a settled, grounded feeling; it's easy to press on yourself at the end of the day.
Dose or use Find the depression on the sole, just below the ball of the foot; press with your thumb for 1-2 minutes on each foot, ideally sitting quietly with slow breaths.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; often used as an in-the-moment grounding practiceTraditional useLong-standing traditional staple
Caution: Very safe as gentle self-acupressure; keep pressure comfortable and stop if the spot feels tender.
Evidence grade not assigned · Traditional use recognised
See if low magnesium is fueling restless nights
Why it may be relevant
Magnesium is already suggested for your sleep here; this card lets you check whether a real magnesium shortfall is behind the nighttime restlessness, muscle tension, and broken sleep.
Magnesium deficiency commonly shows up as insomnia, muscle cramps, restlessness, and anxiety; it's common and testable, so correcting a genuine shortfall may ease the sleep-disrupting tension.
Dose or use Ask your doctor about assessing magnesium status; if low, food sources or a well-tolerated form like magnesium glycinate can help restore levels.
Key study Ungraded: this card surfaces a possible underlying deficiency to check with testing; it is not a proven PTSD treatment in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 2-6 weeks once correctedTraditional useRecognised traditional use
Caution: This is a prompt to check, not a diagnosis; use caution with magnesium supplements in kidney disease and check with your doctor first.
Evidence grade not assigned · Traditional use recognised
Supports sleep onset and quality
Why it may be relevant
If nightmares and poor sleep are your main challenge, melatonin directly targets the sleep-wake disruption common in PTSD.
Melatonin is a well-established aid for circadian rhythm and sleep onset, so it may help the sleep-wake disruption that often comes with PTSD.
Dose or use 0.5–5 mg taken 30–60 minutes before bed; start low and follow product labeling.
Key study Melatonin supports circadian regulation and sleep onset; direct trial evidence in chronic PTSD sleep disturbance is limited — the available RCT was in a peri-operative dental setting, not chronic PTSD.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 1–4 weeksTraditional useRecognised traditional use
Caution: May cause drowsiness; use caution when driving. Consult a doctor if on blood thinners or immunosuppressants.
First-line talk therapy for reworking trauma memories
Why it may be relevant
Trauma-focused CBT directly targets the stuck, intrusive replaying of the event — helping you reprocess the memory and the beliefs it left behind so it loses its grip.
CBT is among the best-studied psychological treatments for PTSD: a 2025 unified series of meta-analyses of randomized clinical trials, including trials in adults with PTSD, found significant symptom reductions versus inactive controls, and trauma-focused CBT is recommended as first-line care in major guidelines.
Dose or use Work with a licensed therapist trained in trauma-focused CBT; a typical course is 8–16 weekly sessions of 50–90 minutes.
Key study Meta-analysis (2025, PMID 40238104): Cognitive Behavior Therapy for Mental Disorders in Adults: A Unified Series of Meta-Analyses — randomized clinical trials of CBT versus inactive controls, explicitly including adults with PTSD, show significant symptom reductions.
EvidenceSupported by controlled trialsTime to resultsTypically 8–16 weeks
Caution: Processing trauma can temporarily intensify difficult emotions — work with a licensed, trauma-trained therapist. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
EMDR (Eye Movement Desensitization and Reprocessing) is specifically designed to reduce the emotional charge of intrusive trauma memories.
EMDR is recommended as a first-line trauma-focused psychotherapy for PTSD in major clinical guidelines and is supported by multiple randomized trials.
Dose or use Work with a certified EMDR therapist; sessions typically 60–90 minutes.
Key study Meta-analysis (2026, PMID 40876652): Effects of EMDR vs. waiting list for adults with post-traumatic stress disorder: A systematic review and meta-analysis of randomized controlled trials. EMDR is also recommended as a first-line trauma-focused psychotherapy in major clinical guidelines (APA, WHO, VA/DoD).
EvidenceSupported by controlled trialsTime to resultsTypically 6–12 weeks
Caution: Should be done with a qualified trauma therapist; reprocessing can briefly stir up distress, so professional support matters. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Structured movement improves sleep depth and rhythm
Why it may be relevant
A structured exercise program helps regulate circadian rhythms and deepen sleep — the part of PTSD that wears you down fastest. The sleep effect is the mechanism; what the trials measured was overall symptom severity.
A systematic review and network meta-analysis of randomized trials suggests structured exercise may reduce PTSD symptoms, with dose and type appearing to matter; physical fatigue and nervous-system regulation are the likely route from that to steadier nights.
Dose or use Work with a physical therapist or trainer on a structured routine tailored to you; keep any vigorous sessions well before bedtime so they don't disrupt sleep.
Key study Systematic review (2025, PMID 40505186): Optimal exercise dosage and type for improving post-traumatic stress disorder: a systematic review and network meta-analysis of randomized controlled trials. The trials measured overall PTSD symptoms rather than sleep specifically.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Avoid vigorous exercise within 2 hours of bedtime if it increases alertness.
TM's structured inward-focus practice is well-suited to interrupting the loop of intrusive thoughts and flashbacks.
A systematic review and meta-analysis suggests TM may reduce PTSD symptom severity, including intrusion symptoms, though many of the underlying trials were small.
Dose or use 20 minutes twice daily; learn from a certified TM instructor for proper technique.
Key study Systematic Review and Meta-Analysis (2025, PMID 40282950): Systematic Review and Meta-Analysis of Transcendental Meditation for Post-Traumatic Stress Disorder pooled 15 controlled trials (1248 participants) and found a large reduction in PTSD symptoms (g = -1.01) versus comparison treatments, with non-inferiority to prolonged exposure therapy; supported by a single-blind veterans RCT (PMID 33734493).
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Traditionally used to regulate nervous system tension
Why it may be relevant
Traditional acupuncture practice targets energy pathways associated with fear and stress responses that underlie hyperarousal.
A 2024 blinded randomized clinical trial in 93 combat veterans with PTSD found verum acupuncture improved PTSD symptoms more than sham (minimal needling), building on traditional Chinese medicine use for calming the stress response after trauma.
Dose or use See a licensed acupuncturist; a typical course runs weekly sessions over several weeks, with the number of sessions varying by practitioner.
Key study Randomized controlled trial (2024, PMID 38381417): Acupuncture for Combat-Related Posttraumatic Stress Disorder: A Randomized Clinical Trial — blinded verum vs sham acupuncture in 93 treatment-seeking combat veterans over 15 weeks.
EvidenceSupported by smaller clinical studies · Centuries of traditional useTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: Choose a licensed practitioner using sterile single-use needles; not a replacement for professional mental-health treatment. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
For those feeling numb or withdrawn, music therapy offers a non-verbal pathway back to emotional engagement and social reconnection.
Early research reviewed systematically suggests music therapy may help ease PTSD and trauma-related symptoms in adults, though studies so far are small and varied.
Dose or use Work with a credentialed music therapist; frequency and format vary by program.
Key study Systematic review (2025, PMID 41186535) of mostly small studies of music therapy for traumatic brain injury and PTSD symptoms in adults; findings are preliminary.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–12 weeks
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
Burns off stress hormones, calms the nervous system
Why it may be relevant
Physical movement directly metabolizes excess adrenaline and cortisol that keep the body in a hyperaroused, on-edge state.
A systematic review and network meta-analysis of randomized trials suggests structured exercise may reduce PTSD symptoms, with dose and type appearing to matter.
Dose or use Aim for 150 min/week of moderate aerobic activity or resistance training; consult a healthcare practitioner for a personalized plan.
Key study Systematic review (2025, PMID 40505186): Optimal exercise dosage and type for improving post-traumatic stress disorder: a systematic review and network meta-analysis of randomized controlled trials.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Start gradually if physical health conditions are present; high-intensity exercise may initially increase arousal in some individuals.
Trauma-sensitive yoga is traditionally used to gently rebuild body awareness and emotional presence in those who feel numb or disconnected.
A systematic review and meta-analysis of nine randomized controlled trials in trauma survivors found yoga was associated with small-to-medium reductions in intrusive symptoms and overall PTSD severity; trauma-sensitive formats gently rebuild body awareness at your own pace.
Dose or use 2–3 sessions per week; seek trauma-sensitive or restorative yoga classes when possible.
Key study Meta-analysis (2026, PMID 41543845): The impact of yoga on posttraumatic stress disorder symptom clusters: A systematic review and meta-analysis of randomized controlled trials — 9 RCTs; small-to-medium reductions in intrusions and total PTSD symptoms.
EvidenceSupported by controlled trialsTime to resultsTypically 6–12 weeks
Caution: Choose trauma-sensitive instructors; some poses or cues may feel triggering — go at your own pace.
Evidence grade not assigned · No traditional record
Mindful movement anchors attention to the present
Why it may be relevant
Tai Chi's slow, focused movements traditionally help anchor awareness in the present moment, counteracting the mental time-travel of intrusive memories.
Traditionally used as a moving meditation, Tai Chi combines breath, attention, and gentle movement to calm the mind and reduce stress reactivity.
Dose or use 2–3 sessions per week; seek a qualified instructor or structured class.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 6–12 weeks
Caution: Generally very safe; check with a doctor if you have balance or joint issues.
Structured mindfulness program for an over-alert nervous system
Why it may be relevant
Mindfulness-based stress reduction (MBSR) trains you to notice and ride out surges of anxiety and hypervigilance instead of being swept up by them — a systematic way to teach an on-edge body to settle.
A 2025 meta-analysis of nine randomized controlled trials (832 participants with PTSD) found MBSR-based programs were associated with improvements in PTSD and related depressive symptoms compared with control conditions.
Dose or use Join a structured 8-week MBSR or MBCT course (in person or online) with about 30–45 minutes of daily home practice; trauma-sensitive instructors are ideal.
Key study Meta-analysis (2025, PMID 41181783): A Meta-Analysis of the Impact of Mindfulness-Based Stress Reduction Therapy Intervention on Post-traumatic Stress Disorder — nine randomized controlled trials, 832 participants with PTSD.
EvidenceSupported by controlled trialsTime to resultsTypically 8 weeks (course length)
Caution: Sitting quietly with trauma can occasionally intensify distress at first; choose trauma-sensitive teachers, go at your own pace, and keep your mental health clinician involved. It complements, not replaces, trauma-focused therapy.
TM's structured inward-focus practice is well-suited to interrupting the loop of intrusive thoughts and flashbacks.
A systematic review and meta-analysis suggests TM may reduce PTSD symptom severity, including intrusion symptoms, though many of the underlying trials were small.
Dose or use 20 minutes twice daily; learn from a certified TM instructor for proper technique.
Key study Systematic Review and Meta-Analysis (2025, PMID 40282950): Systematic Review and Meta-Analysis of Transcendental Meditation for Post-Traumatic Stress Disorder pooled 15 controlled trials (1248 participants) and found a large reduction in PTSD symptoms (g = -1.01) versus comparison treatments, with non-inferiority to prolonged exposure therapy; supported by a single-blind veterans RCT (PMID 33734493).
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Trauma-sensitive yoga is traditionally used to gently rebuild body awareness and emotional presence in those who feel numb or disconnected.
A systematic review and meta-analysis of nine randomized controlled trials in trauma survivors found yoga was associated with small-to-medium reductions in intrusive symptoms and overall PTSD severity; trauma-sensitive formats gently rebuild body awareness at your own pace.
Dose or use 2–3 sessions per week; seek trauma-sensitive or restorative yoga classes when possible.
Key study Meta-analysis (2026, PMID 41543845): The impact of yoga on posttraumatic stress disorder symptom clusters: A systematic review and meta-analysis of randomized controlled trials — 9 RCTs; small-to-medium reductions in intrusions and total PTSD symptoms.
EvidenceSupported by controlled trialsTime to resultsTypically 6–12 weeks
Caution: Choose trauma-sensitive instructors; some poses or cues may feel triggering — go at your own pace.
When your body is on edge and can't unwind, slow controlled breathing is one of the most direct ways to down-shift the sympathetic nervous system and lower stress arousal.
Beyond in-the-moment calming, a randomized trial in 85 US veterans found a structured breathing-based meditation program (Sudarshan Kriya Yoga) was not clinically inferior to a first-line trauma psychotherapy for PTSD symptoms — and slow breathing is free and always with you.
Dose or use Try slow diaphragmatic or coherent breathing (about 5-6 breaths per minute) for 5-10 minutes, making the exhale longer than the inhale; practice daily and whenever arousal spikes.
Key study Randomized controlled trial (2022, PMID 36008059): Randomised clinical non-inferiority trial of breathing-based meditation and cognitive processing therapy for symptoms of post-traumatic stress disorder in military veterans.
EvidenceSupported by smaller clinical studies · Recognised traditional useTime to resultsOften calming within minutes; steadier over a few weeksTraditional useRecognised traditional use
Caution: Generally very safe; if fast or forceful breathing brings lightheadedness or panic, stop and return to gentle, slow breathing.
EFT tapping pairs acupressure-point tapping with brief verbal processing of a specific memory, making it a practical self-help tool for defusing the stress response tied to intrusive thoughts and triggers.
A 2025 systematic review and meta-analysis of 13 studies (621 patients) found EFT was associated with meaningful reductions in PTSD, anxiety, and depression symptoms versus controls, with effects lasting up to three months — though many studies were small.
Dose or use Tap through the standard acupressure points while verbally acknowledging the distress — a few rounds daily or whenever a trigger hits. Best learned from a certified EFT practitioner first, especially for complex trauma.
Key study Meta-analysis (2025, PMID 40301160): Effectiveness of Emotional Freedom Techniques in Alleviating Symptoms Associated with Posttraumatic Stress Disorder: A Systematic Review and Meta-analysis — 13 studies, 621 patients; EFT reduced PTSD symptom severity versus controls, sustained up to three months.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 2–8 weeks
Caution: Best learned alongside professional trauma care, since revisiting memories can briefly heighten distress. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Evidence grade not assigned · No traditional record
Mindful movement anchors attention to the present
Why it may be relevant
Tai Chi's slow, focused movements traditionally help anchor awareness in the present moment, counteracting the mental time-travel of intrusive memories.
Traditionally used as a moving meditation, Tai Chi combines breath, attention, and gentle movement to calm the mind and reduce stress reactivity.
Dose or use 2–3 sessions per week; seek a qualified instructor or structured class.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 6–12 weeks
Caution: Generally very safe; check with a doctor if you have balance or joint issues.
When your body is on edge and can't unwind, slow controlled breathing is one of the most direct ways to down-shift the sympathetic nervous system and lower stress arousal.
Beyond in-the-moment calming, a randomized trial in 85 US veterans found a structured breathing-based meditation program (Sudarshan Kriya Yoga) was not clinically inferior to a first-line trauma psychotherapy for PTSD symptoms — and slow breathing is free and always with you.
Dose or use Try slow diaphragmatic or coherent breathing (about 5-6 breaths per minute) for 5-10 minutes, making the exhale longer than the inhale; practice daily and whenever arousal spikes.
Key study Randomized controlled trial (2022, PMID 36008059): Randomised clinical non-inferiority trial of breathing-based meditation and cognitive processing therapy for symptoms of post-traumatic stress disorder in military veterans.
EvidenceSupported by smaller clinical studies · Recognised traditional useTime to resultsOften calming within minutes; steadier over a few weeksTraditional useRecognised traditional use
Caution: Generally very safe; if fast or forceful breathing brings lightheadedness or panic, stop and return to gentle, slow breathing.
EFT tapping pairs acupressure-point tapping with brief verbal processing of a specific memory, making it a practical self-help tool for defusing the stress response tied to intrusive thoughts and triggers.
A 2025 systematic review and meta-analysis of 13 studies (621 patients) found EFT was associated with meaningful reductions in PTSD, anxiety, and depression symptoms versus controls, with effects lasting up to three months — though many studies were small.
Dose or use Tap through the standard acupressure points while verbally acknowledging the distress — a few rounds daily or whenever a trigger hits. Best learned from a certified EFT practitioner first, especially for complex trauma.
Key study Meta-analysis (2025, PMID 40301160): Effectiveness of Emotional Freedom Techniques in Alleviating Symptoms Associated with Posttraumatic Stress Disorder: A Systematic Review and Meta-analysis — 13 studies, 621 patients; EFT reduced PTSD symptom severity versus controls, sustained up to three months.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 2–8 weeks
Caution: Best learned alongside professional trauma care, since revisiting memories can briefly heighten distress. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Evidence grade not assigned · Traditional use long-standing
Calming wrist point for an anxious, racing mind
Why it may be relevant
When sleep is wrecked by nightmares or a mind that won't switch off, HT7 (Spirit Gate) on the wrist is the point traditionally used to quiet an overactive mind at bedtime.
Traditionally used in Chinese medicine to calm the spirit and ease anxiety and insomnia; you can press it yourself, making it an easy, no-cost anchor for restless nights.
Dose or use Find the point on the inner wrist crease, on the little-finger side; press with your thumb for 1-2 minutes on each wrist, breathing slowly, as you wind down for bed.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; some feel calmer in the momentTraditional useLong-standing traditional staple
Caution: Gentle self-acupressure is very safe; ease off if the spot feels sore. It is a comfort measure, not a substitute for trauma care.
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Pressure point
KD1 (Yongquan) - Kidney 1
Evidence grade not assigned · Traditional use long-standing
Grounding point on the sole for jittery nerves
Why it may be relevant
When you feel wired and unable to unwind, KD1 (Gushing Spring) on the sole of the foot is traditionally used to draw attention downward and feel more grounded.
Traditionally used in Chinese medicine to calm fear and anxiety and promote a settled, grounded feeling; it's easy to press on yourself at the end of the day.
Dose or use Find the depression on the sole, just below the ball of the foot; press with your thumb for 1-2 minutes on each foot, ideally sitting quietly with slow breaths.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; often used as an in-the-moment grounding practiceTraditional useLong-standing traditional staple
Caution: Very safe as gentle self-acupressure; keep pressure comfortable and stop if the spot feels tender.
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Pressure point
PC6 (Neiguan) - Pericardium 6
Evidence grade not assigned · Traditional use long-standing
Inner-forearm point to settle an on-edge body
Why it may be relevant
When you're wired and jumpy, PC6 (Inner Pass) on the inner forearm is a classic point for easing anxiety and a pounding heart that you can press anywhere.
Traditionally used in Chinese medicine to settle the mind and calm anxiety and palpitations; it's self-applied, so you can reach for it the moment tension spikes.
Dose or use Measure about three finger-widths up from the wrist crease on the inner forearm, between the two tendons; press firmly for 1-2 minutes on each arm while breathing slowly.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; often used for in-the-moment reliefTraditional useLong-standing traditional staple
Caution: Self-acupressure is very safe; use gentle pressure and stop if the area feels tender.
How is my PTSD showing up most right now?
I'm flat and depleted — low mood, no energy, and I wonder if something in my body is off
When you feel numb or shut down, NAC's role in glutamate regulation and antioxidant support may help restore emotional responsiveness.
Early, small placebo-controlled trials — mostly in people with PTSD and co-occurring alcohol use disorder — suggest NAC may help; it supports glutathione and glutamate pathways involved in emotional processing, but evidence is still preliminary.
Dose or use 600–1800 mg daily, often in divided doses; follow product labeling and consult a healthcare practitioner.
Key study Systematic review (2026, PMID 42115982) of a small number of placebo-controlled randomized trials of N-acetylcysteine, mostly in co-occurring alcohol use disorder and PTSD; findings are preliminary.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–8 weeks
Caution: May interact with blood thinners and certain medications; consult your doctor if pregnant or on prescriptions. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Evidence grade not assigned · Traditional use recognised
Check whether low EPA/DHA is dragging mood down
Why it may be relevant
You're already seeing omega-3s recommended here; this card lets you check the flip side — whether an actual EPA/DHA shortfall is feeding the low mood and emotional numbness.
Low omega-3 (EPA/DHA) status is linked to low mood, emotional blunting, and poorer neuronal membrane health; it's common and testable, so correcting a genuine deficiency may support emotional regulation.
Dose or use Ask your doctor about an omega-3 index test or a dietary review; if low, increase oily fish or a quality EPA/DHA supplement and retest.
Key study Ungraded: this card surfaces a possible underlying deficiency to check with testing; it is not a proven PTSD treatment in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically weeks to a few months to correctTraditional useRecognised traditional use
Caution: This flags a possible deficiency to check, not a diagnosis; high-dose fish oil can affect blood clotting, so check with your doctor if on blood thinners.
Evidence grade not assigned · Traditional use recognised
Traditionally used to lift mood and ease low spirits
Why it may be relevant
When PTSD leaves you feeling emotionally flat or disconnected, saffron is traditionally used to support mood and emotional well-being.
Traditionally used in herbal medicine to support a more balanced mood and ease feelings of sadness or emotional withdrawal.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 4–8 weeksTraditional useRecognised traditional use
Caution: Avoid high doses during pregnancy; may interact with antidepressant medications — consult your doctor if you're on any mood-related medications. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Evidence grade not assigned · Traditional use recognised
Serotonin's building block — worth checking for low mood
Why it may be relevant
When you feel numb and low, this card flags whether low tryptophan — the raw material your body turns into serotonin — could be feeding the depressed, irritable, withdrawn mood.
Tryptophan is the precursor to serotonin, and low levels are linked to irritability, anxiety, and depressed mood; ensuring adequate intake supports healthy mood chemistry.
Dose or use Focus on adequate protein from tryptophan-rich foods such as turkey, eggs, dairy, and seeds; discuss testing or supplements with your doctor before adding them.
Key study Ungraded: this card surfaces a possible underlying deficiency to check; it is not a proven PTSD treatment in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsVaries; dietary changes act gradually over weeksTraditional useRecognised traditional use
Caution: A prompt to review intake, not a diagnosis; tryptophan or 5-HTP supplements can interact with antidepressants, so check with your doctor first.
Lavender's anxiolytic properties make it relevant when physical tension, nervousness, and hyperarousal are prominent.
A phase II trial explored Silexan (oral lavender oil) for PTSD-related and anxiety symptoms, suggesting a calming effect on the nervous system.
Dose or use 80 mg oral Silexan capsule daily; follow product labeling and consult a healthcare practitioner.
Key study Clinical trial (2012, PMID 22475718): Phase II trial on the effects of Silexan in patients with neurasthenia, post-traumatic stress disorder or somatization disorder.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–6 weeks
Caution: May cause mild GI upset; consult a doctor if on sedative medications.
When you feel numb or shut down, NAC's role in glutamate regulation and antioxidant support may help restore emotional responsiveness.
Early, small placebo-controlled trials — mostly in people with PTSD and co-occurring alcohol use disorder — suggest NAC may help; it supports glutathione and glutamate pathways involved in emotional processing, but evidence is still preliminary.
Dose or use 600–1800 mg daily, often in divided doses; follow product labeling and consult a healthcare practitioner.
Key study Systematic review (2026, PMID 42115982) of a small number of placebo-controlled randomized trials of N-acetylcysteine, mostly in co-occurring alcohol use disorder and PTSD; findings are preliminary.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–8 weeks
Caution: May interact with blood thinners and certain medications; consult your doctor if pregnant or on prescriptions. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
Evidence grade not assigned · Traditional use long-standing
Adaptogen traditionally used to ease stress response
Why it may be relevant
Traditionally used to support the body's stress-response system, ashwagandha may help take the edge off persistent hyperarousal.
Traditionally used in Ayurvedic practice to support resilience to stress and calm an overactive nervous system.
Dose or use 300–600 mg of root extract daily; follow product labeling and consult a healthcare practitioner.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: May interact with thyroid, sedative, or immunosuppressant medications and isn't recommended in pregnancy — check with your doctor first.
Evidence grade not assigned · Traditional use recognised
Supports sleep onset and quality
Why it may be relevant
If nightmares and poor sleep are your main challenge, melatonin directly targets the sleep-wake disruption common in PTSD.
Melatonin is a well-established aid for circadian rhythm and sleep onset, so it may help the sleep-wake disruption that often comes with PTSD.
Dose or use 0.5–5 mg taken 30–60 minutes before bed; start low and follow product labeling.
Key study Melatonin supports circadian regulation and sleep onset; direct trial evidence in chronic PTSD sleep disturbance is limited — the available RCT was in a peri-operative dental setting, not chronic PTSD.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 1–4 weeksTraditional useRecognised traditional use
Caution: May cause drowsiness; use caution when driving. Consult a doctor if on blood thinners or immunosuppressants.
Evidence grade not assigned · Traditional use recognised
Traditionally used to lift mood and ease low spirits
Why it may be relevant
When PTSD leaves you feeling emotionally flat or disconnected, saffron is traditionally used to support mood and emotional well-being.
Traditionally used in herbal medicine to support a more balanced mood and ease feelings of sadness or emotional withdrawal.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 4–8 weeksTraditional useRecognised traditional use
Caution: Avoid high doses during pregnancy; may interact with antidepressant medications — consult your doctor if you're on any mood-related medications. If you are having thoughts of harming yourself or of suicide, get help now — in the US call or text 988; elsewhere contact your local crisis line or emergency services.
I want to test for root causes — see if a deficiency is quietly making everything harder
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Nutrient gap worth checking
Magnesium Deficiency
Evidence grade not assigned · Traditional use recognised
See if low magnesium is fueling restless nights
Why it may be relevant
Magnesium is already suggested for your sleep here; this card lets you check whether a real magnesium shortfall is behind the nighttime restlessness, muscle tension, and broken sleep.
Magnesium deficiency commonly shows up as insomnia, muscle cramps, restlessness, and anxiety; it's common and testable, so correcting a genuine shortfall may ease the sleep-disrupting tension.
Dose or use Ask your doctor about assessing magnesium status; if low, food sources or a well-tolerated form like magnesium glycinate can help restore levels.
Key study Ungraded: this card surfaces a possible underlying deficiency to check with testing; it is not a proven PTSD treatment in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 2-6 weeks once correctedTraditional useRecognised traditional use
Caution: This is a prompt to check, not a diagnosis; use caution with magnesium supplements in kidney disease and check with your doctor first.
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Nutrient gap worth checking
Omega-3 Fatty Acid Deficiency (EPA & DHA)
Evidence grade not assigned · Traditional use recognised
Check whether low EPA/DHA is dragging mood down
Why it may be relevant
You're already seeing omega-3s recommended here; this card lets you check the flip side — whether an actual EPA/DHA shortfall is feeding the low mood and emotional numbness.
Low omega-3 (EPA/DHA) status is linked to low mood, emotional blunting, and poorer neuronal membrane health; it's common and testable, so correcting a genuine deficiency may support emotional regulation.
Dose or use Ask your doctor about an omega-3 index test or a dietary review; if low, increase oily fish or a quality EPA/DHA supplement and retest.
Key study Ungraded: this card surfaces a possible underlying deficiency to check with testing; it is not a proven PTSD treatment in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically weeks to a few months to correctTraditional useRecognised traditional use
Caution: This flags a possible deficiency to check, not a diagnosis; high-dose fish oil can affect blood clotting, so check with your doctor if on blood thinners.
–
Nutrient gap worth checking
Tryptophan Deficiency
Evidence grade not assigned · Traditional use recognised
Serotonin's building block — worth checking for low mood
Why it may be relevant
When you feel numb and low, this card flags whether low tryptophan — the raw material your body turns into serotonin — could be feeding the depressed, irritable, withdrawn mood.
Tryptophan is the precursor to serotonin, and low levels are linked to irritability, anxiety, and depressed mood; ensuring adequate intake supports healthy mood chemistry.
Dose or use Focus on adequate protein from tryptophan-rich foods such as turkey, eggs, dairy, and seeds; discuss testing or supplements with your doctor before adding them.
Key study Ungraded: this card surfaces a possible underlying deficiency to check; it is not a proven PTSD treatment in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsVaries; dietary changes act gradually over weeksTraditional useRecognised traditional use
Caution: A prompt to review intake, not a diagnosis; tryptophan or 5-HTP supplements can interact with antidepressants, so check with your doctor first.
Evidence grades describe the strength of published research for PTSD, not a promise of results. A higher grade is not a personal recommendation. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.
Related pressure points
Hands-on options you can try yourself.
Acupressure is a comfort measure, not a treatment for PTSD itself. Each page shows where the point is and how to press it.
