Name: 擺脫創傷無需藥物！6種療癒方法大公開！ (6 Ways to Heal Trauma Without Medication)
Uploaded: 2025-12-07T18:00:30.000Z
Duration: 6 min 35 s

We've all been told that healing comes from something external.

我們都聽過，療癒來自於外在的東西。

A pill, a prescription, a therapist's office.

一顆藥丸、一份處方、或是在心理師的診間。

What if healing also lives in the small, unseen things you do each day.

如果療癒也存在於你每天做的、那些微小而不被注意的事情裡呢？

像是做出反應前先深吸一口氣。

Or finally letting your shoulders drop when you realize you're safe?

或是當你意識到自己是安全的，終於讓肩膀放鬆下來？

But for many trauma survivors, time alone doesn't heal.

但對許多創傷倖存者來說，光靠時間並不能治癒。

Because trauma doesn't only live in your mind, it lives in your body.

因為創傷不只存在於你的腦中，它也住在你的身體裡。

In your heartbeat, your breath, your reflexes, and

住在你的心跳、你的呼吸、你的反射動作，還有

even the way you brace yourself around people who remind you of the past.

甚至是你面對讓你想起過去的人時，身體的戒備姿態裡。

But not everyone has access to it, and not everyone feels ready for it.

但不是每個人都能取得，也不是每個人都覺得準備好了。

So today we'll explore six science backed ways to help your brain and body heal without medication.

所以今天我們要來探索六種科學實證的方法，幫助你的大腦和身體療癒，而且不需要藥物。

Ways that teach your nervous system what safety feels like.

這些方法能教導你的神經系統，什麼是安全感。

When you've been through trauma, your brain sometimes acts like it's still in danger, even when you're safe.

當你經歷過創傷，你的大腦有時候會覺得自己還處在危險中，即使你其實是安全的。

Grounding is how your senses remind your brain that the threat is over.

紮根就是你的感官如何提醒大腦，威脅已經結束了。

A 2017 Frontiers in Psychology study asked trauma survivors to practice grounding daily for 10 minutes using the 5 4, 3, 21 method.

2017年《心理學前沿》的一項研究，請創傷倖存者每天用5 4 3 21 方法練習紮根10分鐘。

5 things you see 4 you touch 3 you hear 2 you smell 1 you taste after 8 weeks, their nervous systems were calmer and more stable during stress.

5樣你看到的，4樣你摸到的，3樣你聽到的，2樣你聞到的，1樣你嚐到的。8週後，他們的神經系統在壓力下變得更平靜、更穩定。

Safety begins the moment your body realizes it's allowed to stop fighting.

安全感始於你的身體意識到可以停止戰鬥的那一刻。

Once your senses remember safety, your body can start to move again.

一旦你的感官記住安全，你的身體就能重新開始移動。

After trauma, many people feel disconnected, like they're living beside their bodies instead of inside them.

創傷後，許多人會感到疏離，彷彿是活在自己身體的旁邊，而不是裡面。

Gentle movement, like yoga or tai chi, helps rebuild that lost connection.

溫和運動，像是瑜珈或太極，能幫助重建這種失落的連結。

In a 2014 Boston University study, women with PTSD practiced yoga twice a week for 10 weeks.

在一項2014年的波士頓大學研究中，PTSD女性每週練習兩次瑜珈，持續10週。

By the end, over half no longer met the clinical criteria for PTSD, compared to 21% in the control group.

到了研究結束時，超過一半的人不再符合PTSD的臨床標準，相較之下，對照組只有21%。

Brain scans showed reduced activity in the amygdala, the fear center, and

腦部掃描顯示杏仁核（恐懼中心）的活動減少，

stronger regulation in the prefrontal cortex, where calm begins.

而前額葉皮質（鎮定之處）的調節能力增強。

Movement isn't just physical, it's your body Whispering, I'm back.

運動不只是身體的，更是你的身體在低語：我回來了。

If movement helps your body release, writing helps your mind understand.

如果運動能幫助你的身體釋放，寫作則能幫助你的心靈理解。

Sometimes healing begins with words no one else will ever read.

有時候，療癒始於無人能讀的文字。

In the 1980s, psychologist James Pennebaker found that students who wrote about their deepest emotions for 15 minutes over four days had stronger immune systems and fewer doctor visits months later.

在 1980 年代，心理學家 James Pennebaker 發現，連續四天每天寫作 15 分鐘，記錄內心深處情感的學生，幾個月後免疫系統更強壯，就醫次數也減少了。

Writing helps the language side of your brain talk to the emotional side.

寫作能幫助你大腦的語言區與情感區進行溝通。

So what once felt unspeakable can start to make sense.

如此一來，那些曾經難以啟齒的感受，就能開始變得有意義。

Somatic therapy listening to what your body's been saying, your body remembers what your mind forgets.

身體症狀療法傾聽你的身體一直在說什麼，你的身體記得你心靈遺忘的事。

Somatic therapy helps release the tension and reactions that never finished during trauma.

身體症狀療法能幫助釋放創傷期間未曾完成的緊張和反應。

The fight, flight or freeze that got stuck inside.

那些卡在體內的戰鬥、逃跑或僵住的反應。

In a 2021 European Journal of Psychotraumatology study, veterans received 12 sessions of body based therapy.

在2021年《European Journal of Psychotraumatology》的一項研究中，退伍軍人接受了12次的身體療法。

MRI scans showed calmer amygdala activity and improved emotional regulation.

核磁共振掃描顯示杏仁核活動趨於平靜，情緒調節能力有所改善。

Some practitioners approach it differently.

有些治療師會用不同的方式來進行。

But for many, it's the first time they felt safe inside their own skin again.

但對許多人來說，這是他們第一次重新感覺到安全地待在自己的身體裡。

Safe relationships healing through connection if trauma isolates, healing reconnects.

安全的關係透過連結來療癒，創傷會讓人孤立，而療癒則會重新連結。

A 2020 Stanford study followed trauma survivors for six months and found something powerful.

2020年史丹佛大學的一項研究追蹤創傷倖存者長達六個月，並發現了驚人的結果。

Those with even one emotionally safe relationship, not 10, just one had 40% fewer PTSD symptoms.

即使只有一段情感上安全的關係，不是十段，只是一段，PTSD 症狀就減少了 40%。

It wasn't about how many people they had.

It was about how safe they felt to be seen.

而是跟他們感覺被看見有多安全有關。

Consistent love and safety rewire the brain faster than isolation ever could.

持續的愛與安全感能比孤立更快地重塑大腦。

When words fall short, creativity speaks.

當言語不足以表達時，創意就派上用場。

They're ways of making sense of what logic can't.

它們是理解邏輯無法觸及之事的方法。

In a 2019 Arts and Health study, survivors who joined art therapy programs showed lower cortisol levels and higher engagement in brain reward pathways than those who only talked about their trauma.

在一篇 2019 年的「藝術與健康」研究中，參與藝術治療課程的創傷倖存者，其皮質醇水準較低，大腦獎勵通路參與度較高，相較於僅談論創傷者。

創作並不會抹去曾經發生的事。

It transforms it into something meaningful, something human.

它將其轉化為有意義、有人性的事物。

All of these practices, grounding, movement, writing, bodywork, connection, creativity.

所有這些練習，紮根、運動、寫作、身體療癒、連結、創意。

They teach our nervous system that the danger has passed.

它們教導我們的神經系統，危險已經過去。

Healing without medication isn't about rejecting medicine.

不用藥物也能療癒，並非要排斥藥物。

It's about expanding the definition of healing itself to include awareness, community and art.

而是擴展療癒本身的定義，納入覺察、社群和藝術。

Most trauma studies are small and self reported.

大部分的創傷研究規模都很小，且依賴自我回報。

They don't promise what will heal everyone, only what might.

它們不保證什麼能治癒所有人，只說明瞭哪些方法可能有效。

That's why healing must be personal, flexible and supported, not standardized.

這就是為什麼療癒必須是個人化、有彈性且有支持的，而不是標準化的。

We believe healing shouldn't be a privilege.

我們相信療癒不該是一種特權。

That's why we're creating tools like grounding journals, self soothing kits and reminder bracelets to make healing something you can touch, see and feel in your everyday life.

這就是為什麼我們要創造像紮根日記、自我撫慰工具組和提醒手環這樣的工具，讓療癒成為你日常生活中可以觸摸、看見和感受到的事物。

Every purchase helps fund local community workshops and healing spaces.

每一筆購買都有助於資助在地社區工作坊和療癒空間。

Because healing is not just individual, it's something we build together.

因為療癒不只是個人的，更是我們一起建立的。

So what's one small thing that helps you feel safer in your body today?

所以，今天有什麼小事情能讓你感覺在身體裡更安全呢？

Maybe it's stepping outside and feeling the breeze.

Or maybe it's texting that one person who always gets you share yours in the comments.

又或者，是傳訊息給那個總是懂你的朋友，在留言區分享你的經驗吧。

You never know who might need that reminder today.

你永遠不知道誰今天會需要這個提醒。

Healing doesn't happen in one breakthrough moment.

療癒不會在一個突破的瞬間發生。

It happens quietly every time you choose to come back to yourself.

而是每次你選擇回到自己身邊時，悄悄地發生。

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擺脫創傷無需藥物！6種療癒方法大公開！ (6 Ways to Heal Trauma Without Medication)

immune

privilege

expression

trauma