Living with PTSD is something that you can’t understand if you've never experienced it. Post Traumatic Stress Disorder often feels like this invisible force pulling you back, making you relive those moments you wish you could forget. However, there is one thing that’s often overlooked in PTSD recovery: physical activity. Now, you might be thinking about how exercise can help with the heaviness in your chest or your racing thoughts and nightmares. Well, surprisingly, it can help heal your mind as well as your body. So, in this article, we’ll explore all how physical activity can be a game-changer for PTSD recovery.
If you’ve ever experienced PTSD, you know how easy it is to get stuck in your head. Flashbacks, negative thought spirals, anxiety - it's like your mind is constantly replaying the worst moments.
On the other hand, physical activity, whether just walking or something mindful like yoga, can shift your focus from your thoughts to your body. Physical activity can be a game-changer for PTSD recovery, as it forces you to feel your muscles working, your breath moving, and your feet hitting the ground. It grounds you in the present moment, which can be significant for someone who feels disconnected from reality or trapped in their thoughts.
Have you ever heard of a “runner’s high”? That’s just your body releasing endorphins and lifting your mood. However, they don't give you just a fleeting mood lift either. Over time, regular physical activity changes your brain's chemistry. Studies show that consistent exercise increases the production of neurotransmitters like serotonin and dopamine, which are often depleted in people with PTSD. These are the same chemicals that antidepressants aim to balance, but with physical activity, you’re doing it naturally.
While physical activity can significantly aid in managing PTSD symptoms, it can’t fully combat all the symptoms on its own. Instead, it's important to combine exercise with professional support. In truth, many individuals benefit from PTSD counseling and treatment, which provides a structured approach to addressing trauma and finding lasting relief. Therapeutic interventions like cognitive-behavioral therapy (CBT) and acceptance and commitment therapy (ACT) are often recommended alongside physical activities to offer a holistic treatment plan that tackles the psychological aspects of PTSD.
When you’re dealing with PTSD, everything in your life can feel super chaotic. The smallest thing can throw off your day, and the unpredictability of triggers can make it feel like you’re never really in control. One of the unsung benefits of exercise is that it gives you a routine. A routine, whether going for a morning walk or working out three times a week, gives you structure, control, and dependability when everything else in your life seems erratic.
Getting into a routine can also help with sleep. PTSD often brings sleep issues: insomnia, nightmares, or fragmented sleep. But when you’re physically active during the day, it tires out your body, making it easier to fall asleep and stay asleep.
Exercise, especially things like weightlifting, martial arts, or even intense cardio, can simulate stress in a controlled way. Your heart rate goes up, you breathe faster, and your body reacts similarly to how it might during a flashback or panic attack. The difference is that, in this case, you’re safe. You’re choosing to push your body, and there’s no real threat.
That can help retrain your brain. Over time, your mind starts to separate the physical sensations of stress from actual danger. It’s almost like practicing stress management in a safe, controlled environment. When a real trigger hits, you might be more equipped to handle those feelings because your brain has practiced being okay with them during exercise.
PTSD, especially in cases of trauma that involve physical harm or assault, can make you feel like your body is no longer your own. It’s common for people to feel disconnected from their physical selves, to feel betrayed by their own body’s responses to trauma, like shaking or freezing.
On the other hand, physical activity is a way of reclaiming ownership over your body. When you lift a weight, run a mile, or master a yoga pose, you prove your body is capable. It’s not just a vessel for anxiety or trauma; it’s strong, resilient, and capable of growth. Each step, lift, and breath can remind you that you’re in control.
Sometimes, the small wins are what get you through the day. When you’re in the depths of PTSD, it can feel like you’re failing at everything. But you've accomplished something every time you complete a workout, no matter how short or easy. You’ve set a goal and met it. It’s a tangible, measurable win. That sense of accomplishment builds up over time. Maybe you couldn’t run a mile before, but now you can. Perhaps you couldn’t do a push-up, but now you can knock out ten. These small victories remind you that progress is possible. It can even extend into other areas of life, giving you the confidence to face challenges outside your workouts.
For many people with PTSD, isolation can become a norm. It’s hard to be around others when you’re struggling; sometimes, staying home where you feel safer is easier. But engaging in physical activity, especially group classes or sports, can help reintroduce you to community and connection. You don’t have to talk about your trauma to feel the benefits of being around others.
Post Traumatic Stress Disorder is a complex disorder, and there’s no one-size-fits-all approach to recovery. However, incorporating physical activity into your routine can be a game-changer for PTSD recovery. Remember, it’s not about running marathons or becoming a gym rat. Instead, it’s about finding what works for you and making movement a part of your healing journey. You might not see changes overnight, but exercise can help you reclaim control over your body, mind, and life over time.
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Voorendonk, E. M., Sanches, S. A., Tollenaar, M. S., Hoogendoorn, E. A., de Jongh, A., & van Minnen, A. (2023). Adding physical activity to intensive trauma-focused treatment for post-traumatic stress disorder: results of a randomized controlled trial. Frontiers in psychology, 14, 1215250. https://doi.org/10.3389/fpsyg.2023.1215250
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https://www.eml.com.au/resources/benefits-of-exercise-in-supporting-ptsd/
