PTSD & Trauma

Supportive, evidence-informed foundations relevant to trauma and PTSD from named clinicians, meant to sit alongside, never replace, professional care.

Every claim below carries an evidence grade. What do these grades mean?

Gabor Maté

ADDICTION

Addiction (as a Response to Pain)

1Ask 'what happened to me' instead of 'what is wrong with me' (Ongoing, reflective practice)
2Learn the pain-soothing function of compulsive behavior (Educational, ongoing)
3Replace self-judgment with curiosity when a craving or compulsive urge appears (In the moment, as urges arise)

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Mark Hyman

DEPRESSION

Brain & Mood Protocol

1Feed the brain (Wild fatty fish (salmon, sardines, mackerel), nuts and seeds (walnuts, flax, chia), colourful vegetables; cut sugar, refined carbs, alcohol and excess caffeine)
2Take EPA/DHA omega-3 (1000mg+ combined EPA and DHA daily, adjusted to your omega-3 blood level)
3Add a methylated B-complex (A B-complex with methylfolate, methyl-B12 and B6 to support methylation and healthy homocysteine)

What to buy

Thorne Vitamin D-5,000 ~$18

(methylated) ~$22

Thorne Theanine ~$24

Multivitamin ~$30

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MENOPAUSE

Hormone Balance Protocol

1Get the right bloodwork (Cortisol (and its daily rhythm), a full thyroid panel (TSH, free T3, free T4, antibodies), sex hormones (estradiol, progesterone, testosterone), and consider a stool/microbiome test and a CGM)
2Eat for your hormones (Protein at each meal, plenty of cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) for estrogen metabolism, fiber for the gut, and less sugar, alcohol and processed dairy)
3Dial down the stress load (Paced breathing: 5 second inhale, 10 second hold, 5 second exhale, 20 min twice daily; protect sleep; limit caffeine and alcohol)

What to buy

Chasteberry ~$12

Nutricost KSM-66 Ashwagandha ~$17

DIM ~$18

NOW Foods Phosphatidyl Serine ~$20

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Wim Hof

ANXIETY

Breathwork & Cold Protocol

1Power-breath rounds with retention (3 to 4 rounds: 30 to 40 deep breaths, then exhale and hold as long as comfortable, then a ~15 sec recovery hold)
2Stay focused and relaxed throughout (Sit or lie down, eyes closed, attention on the breath)
3Finish with deliberate cold (Start with 1 to 2 min cold shower; progress over weeks toward a plunge)

What to buy

Cold plunge tub ~$1190

Guided breathwork course or app

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DEPRESSION

Brain Energy: Metabolic Foundations for Mental Health

1Protect sleep (Consistent sleep and wake times)
2Move your body (Regular exercise, including resistance training and easy zone 2 cardio)
3Eat for stable blood sugar (Whole-food meals, steady blood sugar, limited ultra-processed food)

What to buy

Nordic Naturals Ultimate Omega ~$32

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ANXIETY

Calm the Stress Response

1Do cyclic sighing (the physiological sigh) (Double inhale through the nose, long slow exhale through the mouth; repeat ~5 minutes; use it the instant stress spikes)
2Move your body (Most days: a brisk walk, a workout, anything you will repeat; outdoors and social add benefit)
3Keep sleep consistent (Regular sleep and wake times; wind-down routine; see the sleep protocols)

What to buy

Nutricost KSM-66 Ashwagandha ~$17

Thorne Magnesium Bisglycinate ~$32

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Andy Galpin

ANXIETY

Breathing & CO2 Tolerance

1Measure your controlled exhale (Take 4 easy breaths, then a full inhale, then exhale as slowly as possible through pursed lips; time the exhale. Same time of day, ideally morning)
2Read the number as a trend, not a verdict (~30 to 60s controlled exhale suggests well-recovered; a short, strained exhale suggests stress or fatigue. Compare only to your own baseline)
3Breathe through your nose by default (Nasal breathing at rest and in easy training; Galpin calls it a 'cheat code' for better mechanics)

What to buy

Mouth / nasal tape ~$15

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Tim Ferriss

ANXIETY

Fear-Setting

1Write the 'What if I...?' at the top (State the specific thing you are afraid to do (ask, quit, start, end, move))
2List the worst-case scenarios (Write 10 to 20 specific worst things that could happen if you act; do not hold back)
3List how to reduce each (For each fear, note what you could do to make it less likely)

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Dean Ornish

HEART HEALTH

Stress Less the Ornish Way

1Practice a short daily meditation (Sit quietly for even 5 to 15 minutes a day and focus on your breath or a simple word. Longer is fine once it becomes a habit.)
2Do some gentle yoga or stretching (Move slowly and gently: easy yoga poses, stretches and relaxation. The goal is to unwind, not to work out.)
3Use slow breathing when stress hits (Breathe slowly and deeply, making your out-breath longer than your in-breath, for a minute or two. Use it whenever you feel wound up.)

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Paul Conti

Psychiatrist, Trauma Specialist · Pacific Premier Group

Gabor Maté

Retired Physician, Author & Speaker on Trauma and Addiction · Independent (formerly Portland Hotel Society, Vancouver)

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Gabor Maté

Retired Physician, Author & Speaker on Trauma and Addiction

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Paul Conti

Psychiatrist, Trauma Specialist

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