A weighted stuffed animal for PTSD and trauma

After a shocking event, your body can keep reacting as if the danger is not over yet. Memories force their way in, nights are restless and small things can make you jump. If this goes on for a long time, professionals call it PTSD (post-traumatic stress disorder). Many people then look for something tangible that helps them feel grounded again. A weighted stuffed animal can be a lovely bit of support in this.

What can a weighted stuffed animal mean for PTSD?

A weighted stuffed animal usually weighs 1 to 2 kg. You can hold it, hug it close or lay it on your lap. The weight is noticeable and soft at the same time. For many people, that gives a sense of something to hold on to: there is something real, here and now, that you can feel.

With PTSD, that can be valuable. During a flashback, it feels as if the past is happening all over again. Something you feel with your hands and your body can help remind you where you are now. A stuffed animal can also simply bring comfort at a difficult moment, just like someone holding you.

What it means for you is very personal. See it as a support alongside the help you receive, and not as a treatment for PTSD.

What does research say?

Research on weighted stuffed animals themselves is still in its early days. It has not yet been looked at for PTSD or trauma. What research there is concerns weighted blankets, which often weigh 6 to 8 kg.

A meta-analysis of studies in people with mental health conditions found a small effect on anxiety, although many of the studies had a high risk of bias. In a Swedish study of adults with insomnia and mental health problems, people with a heavy blanket reported much less insomnia, while their measured sleep time did not change. In that study, one participant stopped because the blanket brought on anxiety.

Those results apply to heavy blankets and not specifically to PTSD. The best way to find out what a 1 or 2 kg stuffed animal does for you is to try it out calmly yourself.

How do you use it for grounding, flashbacks or nightmares?

Grounding means consciously bringing your attention back to the here and now, often through your senses. If you have already learned how to do this, for example from a therapist, a stuffed animal can be a lovely little helper:

• Feel the weight. Lay the stuffed animal on your lap and notice how heavy it is and where you feel it.
• Feel the fabric. Run your hands over the stuffed animal and name in your head what you feel: soft, cool, warm.
• Breathe along. Lay it on your tummy and feel it gently rise and fall as you breathe out slowly.
• After a nightmare. Switch on the light, sit up and hold the stuffed animal while you settle down. Put it aside when you go back to sleep, not on your chest.

These are practical ideas, not a fixed method. Take your time to try out what suits you, ideally first at a calm moment. You can read more about anxiety and moments of panic in Can a weighted stuffed animal help with anxiety and panic? If you are sleeping badly, also take a look at Can a weighted stuffed animal help you sleep better?

How do you make sure the stuffed animal feels safe?

What feels reassuring to one person can feel oppressive to another. Weight on your body can bring back memories of being held, pinned down or overwhelmed. That is why a Canadian professional association of occupational therapists names trauma and claustrophobia as reasons to think carefully before using a weighted aid.

So listen carefully to your body. If you notice tension, a restless, on-edge feeling, tightness in your chest or the urge to get away, put the stuffed animal aside straight away. There is nothing wrong with that. You can try again later with something lighter or just in your hands, or decide that it is not for you.

The Dutch aid guide Vilans Hulpmiddelenwijzer also mentions psychological factors, such as an eating disorder or a risk of suicide, as something to discuss with an occupational therapist first. If you are unsure, talk to your therapist.

Why is trauma treatment important?

With PTSD, trauma treatment is the foundation. A psychologist or another therapist can look with you at which treatment suits you. A weighted stuffed animal does not take its place. It can, however, help make the time between sessions a little easier to bear, or help you come back to yourself after a difficult session.

If you do not have any help yet, or you notice that your symptoms are not easing, contact your GP. They can think it through with you and refer you to a psychologist or another therapist with experience in trauma.

Are you an adult and unsure whether a stuffed animal is right for you?

Many adults feel awkward about using a stuffed animal at first. There is no need to. Something soft to hold is not a sign of weakness, but a way of taking good care of yourself. There are also stuffed animals with a neutral, grown-up look. Read more in Weighted stuffed animal for adults. You can read when a weighted stuffed animal is less suitable in When is it better not to use a weighted stuffed animal? You can find other uses under benefits and uses.

If you are thinking about suicide or are in acute danger, call 112 (the emergency number across Europe; 999 also works in the UK). In the UK and Ireland you can call Samaritans free on 116 123. In the Netherlands: 113 Zelfmoordpreventie (113 or 0800-0113); in Belgium: the Zelfmoordlijn (1813).