8 PTSD Activities To Help Adults Healing From Trauma

8 PTSD Activities To Help Adults Healing From Trauma

The Albany Clinic • April 22, 2024

Living with PTSD can feel overwhelming, but there are various activities that can help manage symptoms and promote healing. Embracing play, journaling, art, music, gardening, and mindfulness can offer numerous ways to support mental health and well-being for individuals struggling with trauma.


In this blog post, we will explore some of the best PTSD activities for adults that can aid in the recovery process.

#1 - Distracting Yourself Through Play

In the toolkit for managing PTSD, the power of play stands out as a uniquely effective distraction technique. Engaging in playful activities such as immersing oneself in a game, delving into an adult coloring book, or losing oneself in the virtual world of a video game can provide a much-needed respite from intrusive thoughts and stress.


According to research, distraction techniques, including those involving play elements, can regulate emotional states, offering insights into the neural dynamics involved in emotional regulation.


By directing attention away from distressing thoughts and toward activities that are engaging and enjoyable, individuals coping with PTSD can find temporary relief, facilitating a state of calmness and reducing the intensity of emotional responses.


The simplicity and accessibility of play-based activities make them a valuable addition to a comprehensive approach to managing PTSD symptoms, providing a playful yet potent means to enhance emotional well-being.

#2 – Embrace the Therapeutic Power of Journaling

Journaling is a remarkable therapeutic activity for those navigating the complexities of PTSD. This simple yet profound act allows individuals to articulate their innermost thoughts and emotions, creating a reflective dialogue within the safe confines of the written word.


Engaging in a regular journaling practice can lead to a deeper understanding of personal experiences and feelings, offering a unique pathway to navigate the healing process.


The act of journaling encourages a structured exploration of thoughts, which can be particularly beneficial in identifying patterns related to trauma, including triggers and coping mechanisms. Such insights can become invaluable tools in the journey toward recovery.


Additionally, journaling can serve as an emotional release, providing an outlet for the pent-up feelings that often accompany PTSD. This release can have a cathartic effect, reducing the intensity of emotions tied to traumatic memories.


Through consistent journaling, individuals may also witness their progress over time, which can bolster self-confidence and reinforce the efficacy of coping strategies. Encouraging this practice within a supportive therapeutic framework amplifies its benefits, helping to weave the narrative thread of one's recovery journey.

#3 - Heal Through Artistic Expression

Art therapy provides a powerful avenue for individuals grappling with PTSD to explore emotions, confront traumatic experiences, and heal creatively.

This mode of expression doesn't rely on verbal communication, making it especially appealing for those struggling to articulate their feelings and experiences. Art therapy facilitates a non-verbal dialogue between the creator and their internal world through mediums such as painting, sketching, or clay work. It offers a unique pathway to uncover and process deep-seated emotions.


Creating art can also lead to a meditative state. Focusing on the task at hand promotes mindfulness and a temporary reprieve from persistent intrusive thoughts.


Additionally, art therapy can bolster self-esteem and provide a sense of accomplishment. Seeing one's thoughts, emotions, and experiences represented visually can validate personal feelings and promote understanding in ways that words alone may not achieve.


Art activities can also enhance connection with others through group sessions or sharing one's creations with friends and family, fostering a sense of community and support critical for recovery.

#4 - Plant Healing Roots with Gardening

#5 - Practice Mindfulness When Managing PTSD

Mindfulness, a practice centered on being fully engaged in the present moment and accepting it without judgment, emerges as a critical technique for those coping with PTSD.


This approach helps individuals develop a keen awareness of their thoughts, emotions, and bodily sensations in real time, fostering an environment where healing can begin.


Through mindfulness practices such as meditation, focused breathing, and mindful observation, individuals learn to acknowledge and accept their experiences without being overwhelmed. This heightened sense of awareness can relieve some of the intensity of PTSD symptoms, as it trains the mind to respond to stressors and triggers in a more balanced and controlled manner.


Implementing daily mindfulness practices can lead to a greater sense of control over one's emotional responses, enhancing overall emotional regulation. This sense of control, in turn, can contribute to a reduction in the frequency and severity of PTSD episodes, offering a peaceful and empowering tool for individuals on their path to recovery.

#6 - Embracing the Calm with Tai Chi

Tai chi, an ancient Chinese martial art known for its health benefits, offers a unique blend of physical activity and meditative focus ideal for individuals coping with PTSD. Characterized by its slow, flowing movements, tai chi is an effective means to ease the mind and gently engage the body.


Practitioners of tai chi often report a significant decrease in their levels of stress and anxiety, attributes that make it particularly beneficial for those with PTSD. The practice encourages mindfulness as participants move with intention and focus on breathing, creating a bridge to a calmer state of mind.


The rhythmic nature of tai chi movements aids in establishing a tranquil mental space, allowing for moments of peace amidst the turbulence of daily life. This activity not only fosters mental and emotional balance but also contributes to physical strength and flexibility, offering a holistic approach to managing PTSD symptoms.


As individuals dedicate time to tai chi, they may find a noticeable improvement in their ability to handle stress, a crucial step towards healing and recovery from trauma.

A close up of a record player with a record on it playing music for therapy.

#7 – Tune Into Music Therapy

Music therapy harnesses the transformative power of music to facilitate emotional expression, promote relaxation, and build a sense of community among individuals coping with trauma.



By engaging in music therapy, adults with PTSD can explore a unique avenue for processing their experiences through rhythm, melody, and harmony. The structured yet flexible nature of music therapy allows for personalization and adaptation to fit each participant's specific needs and preferences.


It encourages not just emotional release but also cognitive and social engagement—critical components in the holistic treatment of PTSD. The therapeutic benefits of music extend beyond immediate symptom relief, contributing to long-term resilience and well-being.


As part of a comprehensive treatment plan, music therapy can offer a supportive and creative environment for individuals to find their voice, reclaim their sense of agency, and experience joy and connection, paving the way for profound healing and recovery.

#8 - Integrate Clinical Treatments with Trauma Activities for Adults

Incorporating PTSD activities such as tai chi, journaling, art therapy, gardening, and mindfulness into one's daily life can offer significant benefits in managing symptoms of PTSD. However, these activities are most effective when used alongside professional medical interventions.


The Albany Clinic provides innovative PTSD treatments, including Stellate Ganglion Block and Ketamine Infusion Therapy, which have shown clinical effectiveness in reducing the symptoms of PTSD and the risk of suicidal ideation.


When these advanced medical treatments are combined with supportive PTSD activities, patients can experience a more comprehensive approach to healing. This holistic method enhances not only the physical aspects of recovery but also addresses the emotional and psychological facets of PTSD.


By engaging in both clinical treatments and therapeutic activities, adults coping with PTSD symptoms can work toward rebuilding their sense of control and improving their quality of life. It is this integrated approach that underscores the importance of a multifaceted treatment plan, personalized to meet the unique needs of everyone navigating the path to recovery from trauma.



Seek PTSD Treatment at The Albany Clinic Today

Navigating the journey of recovery from PTSD demands comprehensive support and targeted interventions tailored to your unique experiences and challenges. At the Albany Clinic, we understand the complexities of PTSD and offer state-of-the-art treatments that are designed to alleviate symptoms and foster resilience.


With the right combination of clinical interventions and supportive activities, we believe that recovery is within reach for everyone. Contact the Albany Clinic for personalized care that reflects your needs. Let us be a part of your journey to a brighter, healthier future.


The Albany Clinic in Carbondale Illinois invites you to reach out for expert guidance and support on your journey towards healing and stability. We offer Spravato® treatment as well as traditional ketamine infusion, TMS therapy, and other services to help with depression and PTSD.

35 Albany Rd. Suite A Carbondale, IL 62903

Phone:     (888) 804-4330

Book Your Free Initial Consultation

Stellate Ganglion Block (SGB) for Depression

By Kimberly Mercille • May 27, 2025
Stellate Ganglion Block (SGB) is an emerging mental health treatment that targets key mechanisms linked to depression. In this article, we’ll discuss the science behind SGB and its potential benefits. If you or someone you know is struggling with depression, this information can help you make an informed decision about whether SGB might be the right option. What is a Stellate Ganglion Block (SGB)? What is the Stellate Ganglion? The stellate ganglion is a cluster of sympathetic nerves located on each side of the neck near the first rib. These nerves are part of the autonomic nervous system, which controls automatic body functions like heart rate, blood pressure, and digestion. The term "stellate" means "star-shaped" because the ganglion often looks like a star under a microscope. It helps regulate the body's stress response by controlling norepinephrine, a chemical that triggers the fight-or-flight reaction. When this system becomes overactive, it can cause various physical and psychological problems, including depression. Stellate ganglion block (SGB) therapy may help by reducing the activity of the stellate ganglion, calming the fight-or-flight response, and lessening the damaging effects of prolonged nervous system stress. How Does Stellate Ganglion Block Work? Stellate Ganglion block (SGB) is when a local anesthetic is injected near the stellate ganglion. These drugs inhibit transmission between nerve cells, dampening activity in the ganglion. They typically include lidocaine, bupivacaine, or mepivacaine, which are sometimes combined with a steroid medication. Patients may also receive another medication to relax them before treatment. SGB is typically performed using ultrasound guidance . The injection process lasts no more than 10 minutes, but patients will motinoted for another 30-45 minutes after treatment to ensure their safety. How Does Stellate Ganglion Block Work for Depression? Chronic stress is a major contributor to depression and is often linked to an overactive sympathetic nervous system. People with depression commonly show high levels of cortisol, a hormone that plays a key role in the body's stress response, in their blood stream. Cortisol is helpful in small doses, but when chronically elevated, it can disrupt neural circuits in the brain. Excessive cortisol can lead to: Neurotoxicity - Cortisol can be toxic to nerve cells, especially in the hippocampus, which is crucial for memory and emotional regulation. Overinflammation - Cortisol increases the activity of the body’s natural defense system, resulting in the system causing damage to nerve cells. Impaired synaptic plasticity - Cortisol inhibits the capacity for the brain to “re-wire” itself. This makes it harder for people to adapt to stressful situations and learn new patterns of behaviour. Disrupted sleep - High cortisol can prevent people from sleeping well. During sleep, restorative biological processes occur in the brain, and excess cortisol can prevent these from happening. SGB decreases sympathetic nervous system activity, which can reduce cortisol levels. This can help restore function in brain areas and pathways associated with positive mood, emotional regulation, and stress resilience. Evidence Supporting SGB for Depression To date, there’s very limited evidence supporting the use of SGB for depression. One pilot study found that SGP significantly reduced depression symptoms in people with treatment-resistant depression (TRD) and was well-tolerated. However, there was no significant difference to the placebo group and the sample size was very small. Nonetheless, multiple lines of research show that SGB can alleviate symptoms of post-traumatic stress disorder (PTSD), which shares similarities with depression. In a trial of SGB for PTSD , participants reported significantly lower scores of depression following treatment. Who May Benefit from SGB for Depression? SGB is primarily utilized for treating PTSD, so individuals with PTSD who also experience depression may find SGB beneficial. Additionally, SGB has shown potential in alleviating anxiety symptoms, suggesting it may be advantageous for those dealing with both depression and anxiety. Because SGB isn’t approved by the FDA, it is typically only used when standard treatments like antidepressants and psychotherapy haven’t worked. SGB is an “off-label” treatment, much like ketamine therapy or brain stimulation therapies. Importantly, SGB may not be suitable for everyone because of medical reasons. Contraindications include: Recent myocardial infarction Coagulopathy or anticoagulant therapy Glaucoma Pre-existing contralateral phrenic nerve palsy Severe emphysema Cardiac conduction block Potential Risks and Side Effects of SGB Common Side Effects Most side effects of SGB are temporary and resolve as the anesthetic wears off. These may include: Hoarseness or Voice Changes: The proximity of the stellate ganglion to nerves controlling the voice box can lead to temporary hoarseness. Drooping Eyelid (Ptosis): Temporary drooping of the eyelid on the side of the injection may occur. Red or Bloodshot Eyes: Some individuals may notice redness in the eyes following the procedure. Watery Eyes and Nasal Congestion: Increased tearing and nasal stuffiness are possible but typically short-lived. Sensation of a Lump in the Throat and Difficulty Swallowing: Some individuals may experience a sensation of a lump in the throat and have difficulty swallowing after the procedure. Warmth or Tingling in the Arm or Hand: A warm or tingling sensation in the affected limb may be experienced temporarily. Although uncommon, some individuals may experience more serious complications, such as nerve damage, seizures, and allergic reactions. Given the potential risks, patients interested in SGB at the Albany Clinic will have an in-depth consultation with one of our qualified healthcare professionals before undergoing treatment. They can assess your medical history, current health status, and the potential benefits and risks of the procedure in your specific case. SGB for Depression in Illinois If you're in the Carbondale area and interested in the potential benefits of SGB for depression, the Albany Clinic is here to help. We specialize in innovative mental health treatments, including SGB, which has been shown to provide rapid relief from mental health symptoms, with effects lasting several weeks. Our experienced team offers personalized support, guiding you through every step—from determining if SGB is the right option for you to exploring alternative treatments and financial considerations. Contact us today to learn more about how we can support your mental health journey.

SGB for Long COVID: Can a Nerve Block Help Ease Symptoms?

By Matt Rodriguez • May 7, 2025
Long COVID is a condition in which symptoms–such as brain fog, fatigue, and shortness of breath—persist for months after a COVID-19 infection. Researchers are still working to understand why this happens and how to treat it. One potential therapy being explored is the stellate ganglion block (SGB) , a procedure that numbs a cluster of nerves in the neck. In the article, we’ll explore the science behind SGB and long COVID and the evidence supporting its use.

Insurance-Backed Options for Depression Treatment in Illinois

By Matt Rodriguez • April 1, 2025
Finding effective depression treatment can be challenging, especially when cost and insurance coverage add to the stress. Fortunately, for individuals in Illinois, several advanced, insurance-backed options are available beyond traditional antidepressants and therapy. This article explores innovative treatments for depression that are available at our Albany Clinic in Carbondale. Addressing the Need for Affordable Depression Relief in Illinois Depression remains a significant public health concern in Illinois. In 2023, data showed that 18.1% of all adults in the state had a doctor's diagnosis of a depressive disorder . Traditional first-line treatments for depression include medications such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). However, these are not universally effective; approximately one-third of patients are treatment-resistant. Even when these medications do work, they often take a long time to produce noticeable improvements, and unpleasant side effects can deter their use. Talk therapies , such as cognitive behavioral therapy (CBT) and psychodynamic therapy, are also strongly recommended. These treatments can have hugely beneficial effects, but it can require a lot of time commitment for results to show. Moreover, not all therapists accept insurance–especially for those practicing more specialized forms–making the treatment inaccessible for many. Spravato (Esketamine) for Depression What is Spravato, and how does it work? Spravato is an FDA-approved nasal spray that contains esketamine, a derivative of ketamine. Like ketamine, esketamine treats depression by interacting with NMDA receptors , proteins that play a key role in learning and memory. This interaction triggers several neurological processes, including neuroplasticity —the strengthening and forming of connections between nerve cells. Enhanced plasticity may improve the function of nerve circuits responsible for mood regulation, increasing overall well-being. A typical Spravato treatment involves sessions administered under medical supervision, starting with twice-weekly doses and then tapering as appropriate. Whereas antidepressants typically take around four weeks to show an effect, Spravato can have rapid action at alleviating symptoms. A study found that Spravato significantly reduced depression symptoms compared to a placebo drug within just 24 hours of administration. Does Insurance cover Spravato? Due to its FDA approval, Spravato is covered by most major insurance plans in Illinois, including Medicare and Medicaid. However, only patients with a formal diagnosis of treatment-resistant depression (TRD) or major depressive disorder with suicidal ideation (MDSI) are eligible for the treatment. While the medication is usually covered by insurance, patients may still have out-of-pocket costs , including copays , deductibles , and pre-treatment medical evaluations . Your exact expenses will depend on your specific insurance plan. At the Albany Clinic, we’re here to help you understand your costs and maximize your coverage. Transcranial Magnetic Stimulation (TMS) Therapy What is TMS, and how does it work? TMS therapy is a noninvasive procedure that uses magnetic fields to stimulate underactive regions of the brain associated with mood regulation. In depression, TMS targets the dorsolateral prefrontal cortex (DLPFC) , which is often less active in individuals with the condition. TMS therapy works by: Inducing electrical activity in neurons , prompting the release of neurotransmitters involved in mood and motivation. Increasing the activity of neural circuits responsible for mood regulation. Enhancing neuroplasticity , potentially “re-wiring” nerve circuits associated with unhealthy thinking and behavior. The treatment protocol typically consists of daily sessions over several weeks. Each session lasts about 20-40 minutes, during which patients remain awake and alert. Does insurance cover TMS? Since TMS therapy is FDA-approved, some major insurance providers in Illinois cover costs, but unfortunately, the state’s Medicaid does not. If you're considering TMS, check with your insurance provider to see if your plan includes coverage, as eligibility and benefits vary. At the Albany Clinic, we're here to help clarify details and explore options to make treatment more affordable. IV Ketamine Infusion Therapy What is an IV ketamine infusion and how does it work? IV ketamine infusion therapy involves administering ketamine intravenously at sub-anesthetic doses . This approach has shown rapid and robust antidepressant effects, especially in individuals with treatment-resistant depression. IV ketamine shares the same mechanism as Spravato but tends to have more rapid-acting effects. A standard course includes multiple infusions over a set period, with each session lasting approximately one hour. Does insurance cover IV ketamine? Unlike Spravato and TMS, IV ketamine infusion therapy is not FDA-approved for depression treatment and instead is used “ off-label .” This means most insurance plans don’t accept ketamine, and coverage is limited. However, some insurance companies may reimburse some of the treatment costs, such as the evaluation and management part. At the Albany Clinic, we’ll provide you with all the documentation to submit a claim to your insurance provider, but full payment is required before each procedure. Navigating Insurance for Depression Treatment Understanding insurance coverage for depression treatments can be complex. Here are steps to help streamline the process: Verify Coverage : Contact your insurance provider to inquire about treatment coverage specifics. Some insurers require a history of treatment failures with traditional antidepressants before approving coverage for these advanced therapies. Obtain Pre-Authorization : Many insurers require pre-authorization for certain treatments. Ensure all necessary approvals are secured before initiating therapy. The Albany Clinic's administrative team can assist in submitting pre-authorization requests. Understand Financial Responsibilities : Clarify any co-pays, deductibles, or out-of-pocket expenses associated with your treatment plan. Consult Our Team : The Albany Clinic's administrative staff is experienced in navigating insurance processes and can assist you in understanding and managing the financial aspects of your treatment. We also provide financial counseling to help patients explore payment plans and reimbursement options. Going Forward Navigating insurance for depression treatment can be complex, but you don’t have to do it alone. At The Albany Clinic , we’re dedicated to helping patients access effective, insurance-backed treatments while minimizing out-of-pocket costs. Contact us today to learn more about your options and take the next step toward relief.