Symptoms of post traumatic stress disorder, or PTSD, include depression, anxiety, low self-esteem and the feeling that you have no control over your life. Regular exercise is a positive coping mechanism that can help ease symptoms associated with PTSD. A study published in "The International Journal for Emergency Mental Health" in 2005 recruited individuals with PTSD to undergo a 12-session aerobic exercise program. After the intervention, and even one month following, improvements in both mood and anxiety were evident, showing that exercise can reduce the symptoms of PTSD.
Physiological Mechanisms
When you exercise, your brain releases endorphins. These "feel-good" chemicals elicit an improvement in mood inside your brain and can ease the symptoms of both depression and anxiety that come with PTSD. In addition, regular exercise reduces other chemicals inside your body. Regular exercise reduces immune system chemicals that can worsen the feelings of anxiety and depression, according to MayoClinic.com.
Mental Health
Exercise elicits a meditative-like effect that may help improve certain symptoms of PTSD, according to MayoClinic.com. Some people suffering from PTSD experience hallucinations, negative thoughts, lack of emotion, hopelessness, trouble with concentration and guilt. During exercise, your heart is pumping and blood is coursing through your body, which can help to clear your mind and remove negative thoughts, according to MayoClinic.com. Exercise can also help relieve tension you may be carrying around in your body, leading you closer to a healthy mindset. Exercise also helps you sleep, which can reduce the symptoms of PTSD.
Self Esteem
Many people suffering from PTSD engage in self-destructive behavior, according to MayoClinic.com. Regular exercise can boost your self esteem and give you the feeling of control over your life and your body. When you feel in control and your self esteem is enhanced, feelings of anxiety and depression may subside.
Your Program
Before you begin any new exercise program, always gain medical clearance from your physician. Start gradually and aim for 30 minutes of moderate-intensity aerobic activity each day. Do something you enjoy, such as volleyball or baseball, walking, jogging or swimming. Keep the program consistent and think of exercise as another way to improve your mental health.
References
- "The International Journal for Emergency Mental Health"; The Impact of an Exercise Program on Posttraumatic Stress Disorder, Anxiety, and Depression; Theresa A. Manger, et al.; 2005
- MayoClinic.com: Depression and Anxiety: Exercise Eases Symptoms; October 2009
- MayoClinic.com: Exercise and Stress: Get Moving to Combat Stress; July 2010
- United States Department of Veteran Affairs; Lifestyle Changes Recommended For PTSD Patients; January 2007
- MayoClinic.com: Post-Traumatic Stress Disorder - Symptoms; April 2011
