Post-traumatic stress disorder (PTSD) is a mental health condition that can affect people who have experienced or witnessed a terrifying, disturbing, painful, dangerous, tragic, and/or life-threatening event. Military veterans face a higher-than-average risk of experiencing PTSD symptoms. In addition to mental health treatment, exercise is a form of therapy that may help people with PTSD manage their symptoms and process their trauma.
Learn about PTSD and the veteran population, the impact of exercise on PTSD management, benefits of exercise and recovery for veterans with PTSD, and recommended exercises.
PTSD And The Veteran Population
PTSD is a diagnosis characterized by psychological symptoms triggered by experiencing or witnessing a traumatic event or series of traumatic events. Many events can result in PTSD, such as physical, emotional, and sexual abuse, violence of any kind, natural disasters, or receiving a life-threatening medical diagnosis.
PTSD can affect people of all ages and backgrounds. Military veterans face a higher risk of having PTSD than the general population. According to the U.S. Department of Veterans Affairs (VA), seven out of 100 veterans (or 7%) will have PTSD in their lifetime compared to six out of every 100 U.S. adults (or 6%). PTSD is also more common among female veterans (13%) than male veterans (6%). Being deployed, facing combat, or experiencing military sexual trauma (MST) can increase the risk of PTSD for military members.
For most people with PTSD, symptoms will resolve naturally over the course of a few weeks or months. However, some people can suffer effects for a lifetime, especially if their condition is untreated.
Symptoms Of PTSD
Psychological symptoms of PTSD can be grouped into four categories: intrusive memories, avoidance, negative changes in cognition and mood, and changes in reactivity and response. Keep reading to learn about each category.
Intrusive Memories
Intrusive memories are unwanted recurring thoughts. These thoughts can occur at random or as the result of triggers, which lead to recall of a traumatic event. Examples of intrusive memories include distressing thoughts, flashbacks, and recurring nightmares related to the event.
Avoidance Symptoms
Avoidance symptoms are an attempt to avoid reminders of a traumatic experience, such as staying away from specific people, places, and things. This includes attempts to evade thoughts or feelings related to the event, such as through adverse coping mechanisms like drug and alcohol use.
Negative Changes In Cognition And Mood
Symptoms of PTSD exist on a spectrum and may improve or worsen over time. PTSD can affect one’s memory related to a traumatic event and in general. It can lead to the development of negative self-talk and a distrustful worldview. It can also manifest as cynical emotions, a lack of interest in activities once enjoyed, exaggerated self-blame, and increased isolation.
Changes In Reactivity And Response
In the aftermath of trauma, a person may experience hyperarousal and reactivity. Emotional responses may be heightened, exaggerated, or nonsensical to others. Hyperarousal is pervasive and can affect all areas of life. Examples include experiencing angry outbursts, an exaggerated startle response, self-destructive behaviors, paranoia, panic attacks, and sleep problems.
The Impact Of Exercise On PTSD Management
Because mental health exists on a spectrum, there is no such thing as a one-size-fits-all treatment plan for PTSD. However, exercise is an alternative therapy that can help people with PTSD manage their symptoms. Exercise, or physical activity, can include any movement that requires the musculoskeletal system to expend energy. Walking, running, biking, swimming, weight-lifting, dancing, and playing sports are all forms of exercise.
Exercise may be a powerful supplement to PTSD treatment, and more exercise may correlate with greater benefits, according to a recent study published in the journal Military Medicine. While exercise is associated with physical health benefits, its role in stress reduction is greatly important for mental health too. Regular exercise may reduce the intensity of a person’s response to triggers, reports Frontiers in Psychiatry. Exercise can also improve cognition, sleep, and mood, support neuroplasticity (the brain’s ability to change and adapt), and reduce inflammation.
The body is meant to be in motion, and exercise, in general, is a natural stress reducer that promotes good physical and mental health, which can boost self-esteem. Exercise causes the brain to release endorphins, which promote feelings of wellness and help relieve pain. Because of these and other benefits posed to the mind and body, many people use exercise as a healthy coping mechanism.
Can Physical Movement Release Trauma?
While traumatic experiences are stored in the brain, the effects of such experiences may also manifest physically. Trauma can take the form of sleep disturbances, cardiovascular and gastrointestinal issues, back pain, and more. Exercise may help release trauma over time, both from the body and the mind.
Benefits Of Exercise And Recovery For Veterans With PTSD
There are several ways that exercise can support treatment for PTSD in veterans and aid in their continued recovery. Some of the direct benefits of exercise for PTSD treatment include improved self-awareness, empowerment, emotional processing, and community building.
Self-Awareness
When a person exercises, it affords them a mental reprieve. Instead of remaining stuck in thought and ruminating, exercise requires intention. Focusing on performing an exercise or continuing a workout until completion can help keep thoughts in the present, thereby improving self-awareness.
Empowerment
Movement allows people to take control of their bodies. Such an experience can feel empowering, which can segue into other areas of life. Trauma can cause people to feel unsafe in their own bodies. Feeling empowered is opposite the emotions associated with trauma.
Emotional Processing
Exercise improves the brain’s capacity to grow and adapt to change, which can support the capacity to process and release trauma. It also serves as a positive outlet for emotional release.
Community Building
Exercise can aid in community-building. By playing sports, lifting weights, or running with others, people can develop vital social skills such as working together, building trust, and being accountable.
Exercise And Mental Health Support
In addition to bolstering treatment plans for PTSD, exercise can also support treatment for other mental health disorders as well as drug and alcohol addiction. Veterans and other people with PTSD face a higher-than-average risk of substance use disorder (SUD), according to the National Center for PTSD and the journal Depression and Anxiety.
Although exercise shouldn’t be the only intervention used to overcome addiction, it may provide benefits when combined with other treatment methods, according to Harvard Health. There is evidence that regular exercise can support the reduction of drug or alcohol use and even abstinence, though more research is needed. Harvard Health also reports that exercise may serve as a distraction from drug or alcohol cravings, add structure to one’s day, encourage the forging of positive social supports, and help manage symptoms of anxiety and depression.
Recommended Exercises For Veteran PTSD Treatment
A variety of exercises may be incorporated to support PTSD treatment for veterans. The most recommended type of exercise is a combination of strength-training and aerobics, according to a report published by the VA. Slow and controlled movements that target specific muscle groups, requiring individual muscles to be tensed and released, and involving breath work, can emphasize focus on the present moment.
Because of these factors, yoga is a particularly beneficial exercise for veterans with PTSD. Yoga helps with stress reduction and relaxation, as well as flexibility and balance. Best of all, it can be practiced nearly anywhere and without equipment.
Aerobics is another type of exercise that can help with veteran PTSD treatment. Participating in aerobic exercises increases heart rate, which triggers the release of endorphins. Increased blood flow can also improve cognition and reduce stress. Aerobic exercises can also be performed indoors or outdoors, making them suitable year-round.
Examples of aerobic exercises include:
- walking
- running
- hiking
- rock climbing
- cycling
- swimming
- kayaking
- dancing
Strength-training is also recommended as an addition to PTSD treatment. Aside from increasing strength, improving mood, and reducing stress, the results of strength-training can also boost self-esteem. Formulating a goal, working toward that goal gradually and consistently, and seeing the results of that goal can boost confidence and mental toughness.
Veterans Treatment Options At Bedrock Recovery Center
BRC operates a program for veterans and first responders called Frontline Pathway to Recovery. Through this program, clients are encouraged to participate in exercise therapy alongside their mental health treatment. Amenities include prioritized access to an onsite fitness center, as well as fitness classes and massage therapy. Clients have the freedom to explore movement and tapping therapies, and take advantage of a spacious outdoor patio and pergola to partake in outdoor activities, such as basketball, ping-pong, and more.
The Frontline Pathway to Recovery program is a client-centered, evidence-based approach to treatment that uses an integrated dual disorder treatment (IDDT) model. It focuses on education, safety, and self-empowerment, which are key elements for long-term recovery from addiction and trauma. Treatments are provided by skilled nurse practitioners, mental health specialists, peer support professionals, and other highly trained staff who have experience helping first responders and veterans in recovery, or are among this group themselves.
To learn more about the Frontline Pathway to Recovery program and other mental health and addiction treatment programs at BRC, contact us today.
