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Andrew Huberman
Sep 23, 2024
23 protocols
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How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión
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Behaviors
Regular Therapy
“I've been doing weekly therapy for well over 30 years. Initially, I didn't have a choice.”
3:50 ·
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In this episode
23 protocols
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3:50
Regular Therapy
Behaviors
“I've been doing weekly therapy for well over 30 years. Initially, I didn't have a choice.”
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4:01
Resistance Training
Behaviors
“In fact, I consider doing regular therapy just as important as getting regular physical exercise, including cardiovascular exercise and resistance training, which of course I also do every single week.”
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4:01
Cardiovascular Exercise
Behaviors
“In fact, I consider doing regular therapy just as important as getting regular physical exercise, including cardiovascular exercise and resistance training, which of course I also do every single week.”
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5:06
Mindfulness Meditation
Behaviors
“I started practicing meditation when I was about 15 years old and it made a profound impact on my life. And by now, there are thousands of quality peer-reviewed studies that emphasize how useful mindfulness meditation can be for improving our focus, managing stress and anxiety, improving our mood, and much more.”
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11:17
Avoid Avoidance of Trauma
Behaviors
“PTSD feeds on avoidance. If we pretend that something didn't happen, if we pretend that it will go away, if we pretend that treatment is not necessary, then that's when it gets complicated.”
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27:45
Morning Sunlight Exposure
Behaviors
“By the way, the height of that peak and the accelerate, I would say the steepness of the curve can be increased by viewing morning sunlight.”
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36:10
Stimulant Treatment for ADHD
Behaviors
“And that's a pity because the first line of intervention for ADHD is stimulant treatment. It does work and it works very well for children that have the correct diagnosis.”
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36:22
Psychosocial Intervention for PTSD
Behaviors
“But the first line of intervention for children that have a history of PTSD, be it acute or chronic, is psychosocial. It's a psychosocial intervention.”
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47:05
Identify Personal Cues or Triggers
Behaviors
“So yes to answer your question it is important to know the cues.”
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51:46
Get a Good Night's Sleep
Behaviors
“And I feel like a good night's sleep allows some recalibration of the tightness of that hinge. Put differently, anytime we don't sleep well or long enough, we're not good psychologically.”
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1:09:18
Use a Personalized Toolbox for Stress
Behaviors
“And this toolbox gets filled with tools that they learn. And practicing positive thoughts, deep breathing, mindfulness, all of this, muscle relaxations, are tools that we teach them. But they decide, and here's where the empowerment comes in, they decide what the cues are. They decide what tools they're going to put into their toolbox.”
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1:09:18
Muscle Relaxation
Behaviors
“And this toolbox gets filled with tools that they learn. And practicing positive thoughts, deep breathing, mindfulness, all of this, muscle relaxations, are tools that we teach them.”
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1:09:18
Deep Breathing
Behaviors
“And this toolbox gets filled with tools that they learn. And practicing positive thoughts, deep breathing, mindfulness, all of this, muscle relaxations, are tools that we teach them.”
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1:10:41
Drink a Glass of Orange Juice
Diet
“I came up with this thing that when I feel bad, I'm drinking a glass of orange juice every time. And at that moment, I knew... I could say, how wonderful, you've identified a tool that helps you to drink a glass of orange juice.”
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1:14:04
Deliberate Cold Exposure
Behaviors
“One non-negotiable fact about deliberate cold exposure is that it gives people an opportunity to explore their own stress response, if they're going to do it safely. The adrenaline response to uncomfortable cold is non-negotiable.”
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1:22:36
Simple Yoga Exercises
Behaviors
“And also yoga, very simple yoga exercises. So nothing too complicated.”
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1:28:02
Use the Four-Corner Square Exercise
Behaviors
“And the way that we do that is by looking at a square. And a square is composed. It's composed of four corners.”
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1:36:04
Use an Emotional Thermometer
Behaviors
“Wagner's, um, emotional thermometer to measure where the kid is at. And it goes from like zero to 10 or one to 10, uh, with different levels of stress.”
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1:41:08
Create Space for Mindfulness Time
Behaviors
“It comes down to that space you were talking about and building that space and creating that mindfulness time that you need, which is also going to be personalized.”
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1:42:44
Set Family Rules Around Social Media
Behaviors
“We have to have these rules around social media as well. And I think that's what the Surgeon General is getting at when he talks about we need some regulation.”
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1:51:13
Yoga
Behaviors
“We decided to bring some of the things that we were learning in terms of yoga and in terms of mindfulness to two of the classrooms.”
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1:52:12
Teach Yoga and Mindfulness Through Classroom Teachers
Behaviors
“We very quickly learned that the best approach to this would be to teach the teachers and have the teachers teach the students, because the yoga instructors had no training on how to control a classroom. And the teachers did.”
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2:00:18
Rest Quietly With Eyes Closed
Behaviors
“The study done at Stanford... having athletes just get a bit more sleep or even just stay in bed a bit longer and no, not on their phones, but just lying quietly with eyes closed and resting or sleeping more.”