8 PTSD Activities To Help Adults Healing From Trauma

8 PTSD Activities To Help Adults Healing From Trauma

The Albany Clinic • April 22, 2024

Living with PTSD can feel overwhelming, but there are various activities that can help manage symptoms and promote healing. Embracing play, journaling, art, music, gardening, and mindfulness can offer numerous ways to support mental health and well-being for individuals struggling with trauma.


In this blog post, we will explore some of the best PTSD activities for adults that can aid in the recovery process.

#1 - Distracting Yourself Through Play

In the toolkit for managing PTSD, the power of play stands out as a uniquely effective distraction technique. Engaging in playful activities such as immersing oneself in a game, delving into an adult coloring book, or losing oneself in the virtual world of a video game can provide a much-needed respite from intrusive thoughts and stress.


According to research, distraction techniques, including those involving play elements, can regulate emotional states, offering insights into the neural dynamics involved in emotional regulation.


By directing attention away from distressing thoughts and toward activities that are engaging and enjoyable, individuals coping with PTSD can find temporary relief, facilitating a state of calmness and reducing the intensity of emotional responses.


The simplicity and accessibility of play-based activities make them a valuable addition to a comprehensive approach to managing PTSD symptoms, providing a playful yet potent means to enhance emotional well-being.

#2 – Embrace the Therapeutic Power of Journaling

Journaling is a remarkable therapeutic activity for those navigating the complexities of PTSD. This simple yet profound act allows individuals to articulate their innermost thoughts and emotions, creating a reflective dialogue within the safe confines of the written word.


Engaging in a regular journaling practice can lead to a deeper understanding of personal experiences and feelings, offering a unique pathway to navigate the healing process.


The act of journaling encourages a structured exploration of thoughts, which can be particularly beneficial in identifying patterns related to trauma, including triggers and coping mechanisms. Such insights can become invaluable tools in the journey toward recovery.


Additionally, journaling can serve as an emotional release, providing an outlet for the pent-up feelings that often accompany PTSD. This release can have a cathartic effect, reducing the intensity of emotions tied to traumatic memories.


Through consistent journaling, individuals may also witness their progress over time, which can bolster self-confidence and reinforce the efficacy of coping strategies. Encouraging this practice within a supportive therapeutic framework amplifies its benefits, helping to weave the narrative thread of one's recovery journey.

#3 - Heal Through Artistic Expression

Art therapy provides a powerful avenue for individuals grappling with PTSD to explore emotions, confront traumatic experiences, and heal creatively.

This mode of expression doesn't rely on verbal communication, making it especially appealing for those struggling to articulate their feelings and experiences. Art therapy facilitates a non-verbal dialogue between the creator and their internal world through mediums such as painting, sketching, or clay work. It offers a unique pathway to uncover and process deep-seated emotions.


Creating art can also lead to a meditative state. Focusing on the task at hand promotes mindfulness and a temporary reprieve from persistent intrusive thoughts.


Additionally, art therapy can bolster self-esteem and provide a sense of accomplishment. Seeing one's thoughts, emotions, and experiences represented visually can validate personal feelings and promote understanding in ways that words alone may not achieve.


Art activities can also enhance connection with others through group sessions or sharing one's creations with friends and family, fostering a sense of community and support critical for recovery.

#4 - Plant Healing Roots with Gardening

#5 - Practice Mindfulness When Managing PTSD

Mindfulness, a practice centered on being fully engaged in the present moment and accepting it without judgment, emerges as a critical technique for those coping with PTSD.


This approach helps individuals develop a keen awareness of their thoughts, emotions, and bodily sensations in real time, fostering an environment where healing can begin.


Through mindfulness practices such as meditation, focused breathing, and mindful observation, individuals learn to acknowledge and accept their experiences without being overwhelmed. This heightened sense of awareness can relieve some of the intensity of PTSD symptoms, as it trains the mind to respond to stressors and triggers in a more balanced and controlled manner.


Implementing daily mindfulness practices can lead to a greater sense of control over one's emotional responses, enhancing overall emotional regulation. This sense of control, in turn, can contribute to a reduction in the frequency and severity of PTSD episodes, offering a peaceful and empowering tool for individuals on their path to recovery.

#6 - Embracing the Calm with Tai Chi

Tai chi, an ancient Chinese martial art known for its health benefits, offers a unique blend of physical activity and meditative focus ideal for individuals coping with PTSD. Characterized by its slow, flowing movements, tai chi is an effective means to ease the mind and gently engage the body.


Practitioners of tai chi often report a significant decrease in their levels of stress and anxiety, attributes that make it particularly beneficial for those with PTSD. The practice encourages mindfulness as participants move with intention and focus on breathing, creating a bridge to a calmer state of mind.


The rhythmic nature of tai chi movements aids in establishing a tranquil mental space, allowing for moments of peace amidst the turbulence of daily life. This activity not only fosters mental and emotional balance but also contributes to physical strength and flexibility, offering a holistic approach to managing PTSD symptoms.


As individuals dedicate time to tai chi, they may find a noticeable improvement in their ability to handle stress, a crucial step towards healing and recovery from trauma.

A close up of a record player with a record on it playing music for therapy.

#7 – Tune Into Music Therapy

Music therapy harnesses the transformative power of music to facilitate emotional expression, promote relaxation, and build a sense of community among individuals coping with trauma.



By engaging in music therapy, adults with PTSD can explore a unique avenue for processing their experiences through rhythm, melody, and harmony. The structured yet flexible nature of music therapy allows for personalization and adaptation to fit each participant's specific needs and preferences.


It encourages not just emotional release but also cognitive and social engagement—critical components in the holistic treatment of PTSD. The therapeutic benefits of music extend beyond immediate symptom relief, contributing to long-term resilience and well-being.


As part of a comprehensive treatment plan, music therapy can offer a supportive and creative environment for individuals to find their voice, reclaim their sense of agency, and experience joy and connection, paving the way for profound healing and recovery.

#8 - Integrate Clinical Treatments with Trauma Activities for Adults

Incorporating PTSD activities such as tai chi, journaling, art therapy, gardening, and mindfulness into one's daily life can offer significant benefits in managing symptoms of PTSD. However, these activities are most effective when used alongside professional medical interventions.


The Albany Clinic provides innovative PTSD treatments, including Stellate Ganglion Block and Ketamine Infusion Therapy, which have shown clinical effectiveness in reducing the symptoms of PTSD and the risk of suicidal ideation.


When these advanced medical treatments are combined with supportive PTSD activities, patients can experience a more comprehensive approach to healing. This holistic method enhances not only the physical aspects of recovery but also addresses the emotional and psychological facets of PTSD.


By engaging in both clinical treatments and therapeutic activities, adults coping with PTSD symptoms can work toward rebuilding their sense of control and improving their quality of life. It is this integrated approach that underscores the importance of a multifaceted treatment plan, personalized to meet the unique needs of everyone navigating the path to recovery from trauma.



Seek PTSD Treatment at The Albany Clinic Today

Navigating the journey of recovery from PTSD demands comprehensive support and targeted interventions tailored to your unique experiences and challenges. At the Albany Clinic, we understand the complexities of PTSD and offer state-of-the-art treatments that are designed to alleviate symptoms and foster resilience.


With the right combination of clinical interventions and supportive activities, we believe that recovery is within reach for everyone. Contact the Albany Clinic for personalized care that reflects your needs. Let us be a part of your journey to a brighter, healthier future.


The Albany Clinic in Carbondale Illinois invites you to reach out for expert guidance and support on your journey towards healing and stability. We offer Spravato® treatment as well as traditional ketamine infusion, TMS therapy, and other services to help with depression and PTSD.

35 Albany Rd. Suite A Carbondale, IL 62903

Phone:     (888) 804-4330

Book Your Free Initial Consultation

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.