Exercises That Can Help Ease PTSD Symptoms | Get Help Today

Exercises That Can Help Ease PTSD Symptoms | Get Help Today

The Albany Clinic • June 20, 2024

Exercising is one of the most effective ways to improve overall health and well-being. But did you know that it can also help ease symptoms of PTSD (post-traumatic stress disorder)? In light of national PTSD Awareness Day on June 27th, we wanted to share information about how exercise can help with PTSD. Below, we’ll take a look at some of the exercises that can help manage post traumatic stress disorder symptoms.


In addition to physical exercise, art therapy can also be a valuable tool in managing PTSD symptoms by allowing individuals to express emotions and develop greater self-awareness through creative processes.


It is important to seek help from a mental health professional to prevent normal stress reactions from developing into PTSD and to get treatment as soon as possible to prevent symptoms from worsening.

Why Exercise is Important for PTSD

PTSD is a mental health condition that can develop after someone experiences or witnesses a traumatic event. Symptoms can include flashbacks, nightmares, anxiety, and depression. These symptoms can make it difficult for individuals to lead a normal life, and traditional treatments such as therapy, medication, and art therapy may not always be effective. Medication is often prescribed for PTSD and other mental health conditions like depression and insomnia.


Exercising has been shown to be a powerful tool for helping individuals with PTSD and negative thoughts. It can help reduce symptoms such as anxiety and depression, improve sleep, and increase overall well-being. Exercise can also be beneficial for other mental health conditions.


It also has a positive impact on the brain, as it increases the production of endorphins, also known as “feel-good” chemicals. These endorphins can help improve mood and reduce stress levels.

Types of Exercise That Can Help Ease PTSD Symptoms

Aerobic Exercise

Aerobic exercise such as running, cycling, or swimming can be particularly beneficial for individuals with PTSD. These types of exercise have been shown to increase blood flow to the brain, which can help improve overall cognitive function. They also help to reduce stress levels, as they promote the release of endorphins. Additionally, aerobic exercise can help manage the body's stress response by teaching it to control the fight or flight mode through repeated experiences.

Yoga

Yoga is another great form of exercise for individuals with PTSD. It can help improve flexibility and balance, as well as reduce stress and anxiety. The practice of yoga also involves deep breathing exercises, which can help to calm the mind and body. Additionally, yoga's focus on mindfulness can help individuals with PTSD to better cope with their symptoms.

Strength Training

Strength training can also be beneficial for individuals with PTSD. Building muscle can help to improve overall physical health and increase self-esteem. It can also help to reduce stress levels and improve mood. PTSD can leave you feeling vulnerable and out of control where strength training allows you to progressively challenge your body and experience a sense of mastery. As you build muscle and strength, you gain confidence in your physical capabilities, which can translate to a stronger mental resilience.

Outdoor Activities

Outdoor activities such as hiking, rock climbing, and kayaking can be especially beneficial for individuals with PTSD. They provide an opportunity to connect with nature, which can be very grounding and calming. Additionally, these activities often require focus and concentration, which can help to take the mind off of traumatic memories. Engaging in outdoor activities can also help manage emotional responses related to traumatic events, providing a healthy outlet for stress and anxiety.

Mind-Body Exercises to Manage Negative or Challenging Emotions

Mind-body exercises such as tai chi, Qigong, and meditation can be particularly effective for individuals with PTSD. They involve deep breathing, slow movements, and focus on the present moment, which can help to reduce stress levels and allow you to feel more in control of your emotions.

Progressive Muscle Relaxation (PMR)

PMR is a relaxation technique aimed at reducing tension by progressively tensing and releasing different muscle groups throughout the body. This type of exercise can be very helpful for reducing physical symptoms such as tension, anxiety, and stress in PTSD patients.

Here's how PMR can be particularly helpful for individuals with PTSD:

  • Breaking the Cycle of Tension: PTSD can cause chronic muscle tension, which can worsen anxiety and hypervigilance. PMR teaches you to become aware of this tension and actively release it. By consciously relaxing your muscles, you interrupt the cycle of tension and anxiety, promoting a calmer physical state.
  • Building a Calming Anchor: PMR exercises are a portable tool you can use anywhere, anytime. When you feel a PTSD symptom arise, you can perform a short PMR routine to quickly reduce physical tension and bring your body back to a relaxed state. This creates a sense of control and empowers you to manage your responses to triggers.
  • Improved Sleep Quality: Muscle tension can significantly disrupt sleep, a common struggle with PTSD. PMR practiced before bed can help release tension and prepare your body for deeper, more restorative sleep. Improved sleep quality, in turn, can boost your overall mood and resilience.
  • Mind-Body Connection: PMR exercises train you to focus on your body's sensations. This mindfulness practice can be particularly helpful for people with PTSD who may be disconnected from their bodies due to trauma. By focusing on the physical experience of relaxation, you can learn to regulate your emotional state more effectively.
  • Building a Foundation for Healing: PMR is a foundational skill that can be used alongside other treatment modalities for PTSD, such as therapy and medication. By managing physical symptoms, PMR creates a calmer baseline that allows you to engage more effectively in therapy and experience a greater sense of well-being.

The Bottom Line, It's About Your Mental Health

Exercising can be a powerful tool for coping with PTSD symptoms and supporting your healing process. It can help reduce anxiety and depression, improve sleep, and increase overall well-being. Additionally, it can help to boost self-esteem and build emotional and psychological resilience.

Prolonged exposure therapy is another effective treatment for PTSD, addressing avoidance behaviors and managing emotional responses related to traumatic events and experiences.


In addition to exercise, art therapy can also support the healing process by providing a creative means to explore and express emotions related to traumatic experiences. You should also explore grounding techniques as part of your daily life.


With patience and commitment to consistency, you can reap the many physical and mental health benefits of exercise. The trick is to find an exercise routine that you enjoy so that you will be motivated to stick with it in the wrong run.


It’s essential to note that while exercise can be an effective tool for managing PTSD, it’s not a replacement for traditional treatments such as therapy and medication. It is a supportive therapy to help achieve better treatment outcomes and improve overall quality of life.

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In-Clinic vs. At-Home Ketamine Therapy: What’s Best for Your Mental Health?

By Kimberly Mercille • July 9, 2025
As ketamine therapy becomes increasingly popular for treating mental health conditions like depression and PTSD, more people are exploring their options. At-home ketamine therapy gained traction during the pandemic for its convenience, but without medical supervision, this approach may come with elevated risks. In this article, we’ll explore some of the key differences and pros and cons of in-clinic versus at-home ketamine therapy. What Is In-Clinic Ketamine Therapy? IV Ketamine Treatment In-clinic ketamine therapy involves receiving treatment at a licensed medical facility, such as The Albany Clinic , where professionals monitor and administer the medication under strict protocols. This ensures your safety, especially during your initial sessions. At The Albany Clinic, we specialize in intravenous (IV) ketamine infusion therapy , which has been most well-researched when it comes to treating mental health disorders. IV ketamine bypasses the digestive system, delivering the medication directly into the bloodstream. IV ketamine can help relieve symptoms of various mental health disorders, including depression , anxiety , post-traumatic stress disorder (PTSD) , and more. During an infusion at our clinic, you’ll rest in a calm, controlled environment while ketamine is delivered into a vein through a catheter. Our trained staff will closely monitor your vital signs and mental state throughout the session, adjusting the dose of ketamine if needed. We’ll observe you after treatment to ensure any side effects are managed promptly and effectively. Spravato We also offer Spravato (esketamine) at our clinic, a nasal spray based on ketamine. Unlike other forms of ketamine treatment, Spravato is approved by the FDA and is specifically for adults with treatment-resistant depression or major depressive disorder with suicidal thoughts . Spravato is only approved for in-clinic use under professional supervision and cannot be administered at home, making clinical oversight a legal and medical necessity for this treatment option. During a Spravato session, you’ll self-administer the medication under the supervision of our medical staff. We’ll then closely monitor you for a couple of hours to ensure you’re safe and all side effects have subsided before leaving. What Is At-Home Ketamine Therapy? At-home ketamine therapy allows patients to self-administer the ketamine, typically in the form of lozenges or nasal sprays, delivered via mail. While this option offers flexibility, it usually involves minimal supervision , often limited to virtual check-ins with healthcare providers. Some at-home providers offer optional video support during sessions, but this is not always the case. Patients are largely responsible for monitoring their own physical and emotional reactions, without the benefit of immediate medical intervention if adverse effects occur. At-home treatment often includes supplementary materials , such as guided meditations or journaling tools. However, the lack of real-time clinical oversight makes this option less ideal for those with complex or severe mental health needs. Safety Considerations: In-Clinic vs. At-Home While ketamine therapy is considered safe for most patients, it does come with potential physical and psychological side effects , including: Physical Risks: Elevated blood pressure or heart rate Nausea or vomiting Sedation or dizziness Impaired coordination Rare allergic reactions Psychological Risks: Hallucinations or dissociation Temporary confusion or anxiety Emotional vulnerability during treatment Risk of misuse or dependency The FDA has issued warnings about at-home ketamine use due to its potential for abuse and lack of medical supervision . Without proper monitoring, the risk of addiction and long-term complications, such as bladder damage and cognitive decline, may increase. Key Differences Between In-Clinic and At-Home Ketamine Therapy

A Guide to IV Ketamine

By Matt Rodriguez • July 8, 2025
Intravenous (IV) ketamine has emerged as a promising option for individuals struggling with treatment-resistant depression and other hard-to-treat mental health conditions. Ketamine was originally developed as an anesthetic, but is now being used in controlled medical settings to deliver rapid relief when traditional therapies fall short. This guide explores the history, science, benefits, and practical considerations of IV ketamine therapy and what you can expect from treatment at The Albany Clinic.

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.