5 Healing Activities for Those Living with PTSD

“When we protect ourselves so we won’t feel pain, that protection becomes like armor, like armor that imprisons the softness of the heart” – Pema Chodron

Most people experience pain that may never be spoken about. For some of us, that pain causes mental health concerns, such as anxiety, depression, or post-traumatic stress disorder (PTSD). Looking at PTSD specifically, sufferers may feel disconnected from themselves and or fearful of being truly present. Someone experiencing PTSD may experience symptoms such as nightmares of trauma, difficulty with concentration, issues with feeling positive emotions, anxiety, panic, and more. 

While therapy and mindfulness can be potentially beneficial for such symptoms, so can a variety of different activities. Let’s take a look at some activities that may help someone suffering from PTSD feel connected to themselves, whether it be their heart, their mind, or their soul. 

Gardening / Horticultural Therapy 

Planting flowers and seeing them sprout is not only visually appealing but can also be highly cathartic for trauma survivors. Take, for instance, horticultural therapy, a form of therapy that utilizes the power of plants to help patients with a variety of different mental health goals. In horticultural therapy, activities focus on meeting specific emotional goals, for example, pruning plants is used for the channeling of feelings such as anger. Alternatively, someone whose goal is focused on self-care or self-esteem would work on plant maintenance and making sure that the plant has everything it needs (which is a reflection of oneself and tending to their own needs).

If you do not have room for a garden and are interested in plant therapy, consider looking into community gardens, indoor gardens, and/or vertical planters. 

Knitting / Crocheting

You may correlate knitting to your grandmother, but believe it or not, knitting can help reduce feelings of anxiety that may stem from PTSD or other mental health concerns. Knitting can release serotonin, help someone focus and calm their mind, provide a distraction, and connect someone with their body movements. In particular, knitting brings the movement of hands to the forefront, which can be grounding for someone who may struggle with connecting to their body. Additionally, knitting groups are quite common and can provide a safe space and comradery. 

The best part? All you need to start knitting is knitting needles and knitting yarn! 

Equine (horse) therapy

As a fan of the show Outlander, I often think about the majestic qualities horses possess, but I forget that they also can be quite healing. An article looking at equine therapy notes the various ways that horses can encourage healing in those with PTSD. For example, horses can mirror us, which can be a source of self-reflection that may foster a greater feeling of understanding and acceptance of thoughts and feelings. Similarly, working with horses demands that you are truly present in your body and mentally aware, allowing the brain to relax and not think about concerns or worries. But perhaps one of the largest benefits of working with horses is their ability to intuitively connect with human emotions, and offer an acceptance that may not be given from our human peers. 

Many states have places that offer equine therapy, so if you are considering giving it a try, look into the options available in your area. 

Surfing / Hydrotherapy

Not only is the ocean mysterious and beautiful, but it bears many benefits, one of which is surfing. In recent years, studies have been conducted about the therapeutic advantages of surfing and the use of surf therapy in treating various mental health concerns. According to an article from The National Museum of Health and Medicine, “Surf therapy combines factors that are important to mental wellness: physical activity, the natural environment, water, social interaction, and mindfulness”. 

In 2015, veteran Andrew Manzi created the Warrior Surf Foundation in the hope of helping other veterans heal through surfing and other wellness activities. The non-profit provides surfing lessons with a surf instructor as well as community surfing sessions. Clarity of mind, community, physical health, and a connection to nature are the main focus. 

If you do not live near the ocean, you can still benefit from hydrotherapy (therapy involving water) through swimming in a pool, taking an ice bath, and more. 

Volunteering

Similarly, to Manzi, US Navy veteran, Keith Smith has found a way to heal himself. For Smith, this is through his volunteer work at Operation: Veteran Connect. After struggling with undiagnosed PTSD, Smith came across the organization and has since become heavily involved, even winning the Volunteer of The Year award in 2023. By getting connected with other veterans and helping them along their journey, Smith has come to a place of real happiness. Stories such as this are not uncommon, as many people feel great joy through helping others.

A study looked at the idea that victims of natural disasters could find relief from their trauma by volunteering to help those around them after said natural disaster. The study found that volunteering created a clearance of the trauma and helped the victims feel connected. However, that is only one form of volunteering, and there are many other ways one can volunteer. If you love animals, you may want to volunteer at a local animal rescue and walk dogs. Conversely, others may want to to volunteer at your local food bank. 

These are just some activities that may help you reconnect with yourself, but there is not one answer. Some other ideas include running, art therapy, and more. 

Remember that although traumatic experiences impact who we are, we are not solely defined by those experiences. It is possible to find refuge in the wonders of the world, whether it be through working with animals, volunteering, surfing, or anything else that makes you feel a little bit warmer inside.

To all those struggling with PTSD, I send you my love and hope that you find hobbies or activities that help you feel connected, protected, and supported on your journey of healing.

If you or someone you know is struggling or in crisis, help is available. Text or call “988” or chat by visiting 988lifeline.org. Caring counselors listen and provide free and confidential support 24/7.

Works Cited:

Anderson, K. (2016, March 15). Running Through Trauma. Psychology Today. https://www.psychologytoday.com/us/blog/the-guest-room/201603/running-through-trauma          

Bigge, L. (n.d). SURFING STUDIED AS MENTAL HEALTH THERAPY OPTION FOR SERVICE MEMBERS, VETERANS. National Museum of Health and Medicine. https://medicalmuseum.health.mil/index.cfm?p=media.news.article.2018.surfing_studied_as_therapy
Ellis, M.E. (2022, June 24). The Role Art Therapy Can Play in Healing PTSD. BrightQuest Healing Treatment Centers. https://www.brightquest.com/blog/the-role-art-therapy-can-play-in-healing-ptsd/

Febbles, A., Silva-Rodriguez Bonazzi, D. (n.d). Horticultural Therapy for Trauma Survivors. Horticultural Therapy Institute. https://www.htinstitute.org/blog/horticultural-therapy-program-for-trauma-survivors/

Houtman, B. (2017, October 11). How Crochet and Knitting Help the Brain. Anxiety Resource Center. https://www.anxietyresourcecenter.org/2017/10/crochet-helps-brain/#:~:text=Repetitive%20movement&text=There%20are%20many%2C%20many%20stories,fewer%20flashbacks%20and%20other%20symptoms.

Knitters Guide. (2023, March 2). 5 Knitting Styles to Learn. Knitter’s Pride. https://www.knitterspride.com/blog/5-knitting-styles-to-learn/en

Lu, Fang-Tsuang. (2024, January). Discover Trauma Clearance Concept of PTSD from the Victims Involving in Volunteers Help Disaster Victims Avoid from PTSD by Volunteering. https://www.scirp.org/journal/paperinformation?paperid=130765#:~:text=This%20study%20discovers%20that%20victims,gradually%20clear%20the%20trauma%20experience.

Mcvey, C. (2023, November 28). Volunteer work helps Vietnam vet overcome PTSD. Spectrum News. https://baynews9.com/fl/tampa/news/2023/11/28/volunteer-work-helps-vietnam-vet-overcome-ptsd

PTSDUK. (n.d). Therapies & activities to ease PTSD symptoms. PTSDUK. https://www.ptsduk.org/treatments-and-therapies-for-ptsd/

The Albany Clinic. (2024, April 22). 8 PTSD Activities to Help Adults Healing from Trauma. The Albany Clinic. https://www.thealbanyclinic.com/8-ptsd-activities-to-help-adults-healing-from-trauma

Transformations Mending Fences. (n.d). The Healing Power of Equine Therapy for PTSD. Transformations Mending Fences. https://ttcmendingfences.com/blog/equine-assisted-therapy-for-patients-with-ptsd/

US Department of Veteran Affairs. (n.d). PTSD: National Center for PTSD. US Department of Veteran Affairs. https://www.ptsd.va.gov/gethelp/coping_stress_reactions.asp