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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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.