How to Find Motivation to Work Out When You Have PTSD

Living with PTSD can make even the simplest tasks feel overwhelming, and finding the motivation to work out is no exception. I know it's tough. When you're dealing with PTSD symptoms, exercise might be the last thing on your mind. But here's the thing: working out can actually be a powerful tool in managing PTSD symptoms and improving overall well-being.

In this post, I want to share some practical tips and strategies that have helped me and others find the motivation to exercise, even on those days when PTSD symptoms are at their worst. We'll talk about understanding the connection between PTSD and exercise, setting achievable goals, and creating a safe environment for your workouts. My goal is to help you discover ways to make exercise a part of your healing journey, one step at a time.

Before we start, I want you to know that it's okay to struggle with motivation. PTSD can make everything feel more challenging, but I believe that with the right approach, you can find ways to incorporate exercise into your life that work for you. Let's explore this together.

Let's talk about how PTSD and exercise are connected. I know firsthand that PTSD can zap your energy and make you want to curl up in bed rather than hit the gym. When you're dealing with symptoms like hypervigilance, flashbacks, or depression, finding the motivation to work out can feel like climbing a mountain.

But here's something I've learned: exercise can be a powerful ally in managing PTSD symptoms. When I started working out regularly, I noticed some real changes. Physical activity helps reduce stress hormones like cortisol and boosts feel-good chemicals in your brain. This can help ease anxiety, improve mood, and even help with sleep problems - all of which are common PTSD struggles.

Exercise also gives you a sense of control over your body, which is really important when PTSD makes you feel out of control. It's like you're telling your body, "Hey, I'm in charge here." Plus, focusing on your movements during a workout can be a form of mindfulness, helping you stay grounded in the present moment.

I'm not saying it's easy to get started. PTSD can throw up some real roadblocks. You might worry about triggering symptoms, feel too exhausted to move, or struggle with motivation. That's all normal. The key is to start small and be patient with yourself.

In my experience, understanding this link between PTSD and exercise can be a motivator in itself. Knowing that each workout is potentially helping your brain and body heal can give you that extra push to get moving. It's not just about getting fit - it's about taking an active role in your recovery.

When it comes to working out with PTSD, setting realistic goals is my best go-to strategy. I know it’s tempting to aim high, thinking you’ll push through the PTSD symptoms and become a fitness guru overnight. But let me tell you, that approach often backfires.

Starting with small, achievable goals is the way to go. For example, your first goal might be as simple as putting on your workout clothes and stepping outside for five minutes. It might not sound like much, but it’s a huge win when you’re battling PTSD symptoms.

Here’s what I mean if I say “realistic goals”:

• Short workouts: Aim for 10–15 minutes at first. You can always do more if you feel up to it.

• Gentle exercises: Walking, stretching, or yoga are great starting points.

• Flexible schedule: Plan to exercise 2–3 times a week, not every day.

• Home-based workouts: If going to a gym feels overwhelming, start at home.

It’s up to you to decide what’s realistic for your situation. Everyone’s PTSD journey is different, so your exercise journey will be unique too.

I find it helpful to write down these goals. Seeing them on paper (or your phone) makes them feel more concrete. Plus, it’s incredibly satisfying to check them off as you complete them.

Remember, the goal isn’t to become an Olympic athlete. It’s to use exercise as a tool to help manage your PTSD symptoms and improve your overall well-being. Even small amounts of physical activity can make a big difference.

As you achieve these smaller goals, you’ll build confidence and momentum. That’s when you can start to gradually increase the duration or intensity of your workouts. But there’s no rush — moving at your own pace is key.

In my opinion, celebrating these small victories is crucial. Each time you meet a goal, no matter how small, you’re proving to yourself that you can overcome challenges. And that’s a powerful feeling when you’re dealing with PTSD.

Let’s talk about finding your “why” when it comes to working out with PTSD. This is something I really want to emphasize because it’s been a game-changer for me. Your “why” is your personal reason for wanting to exercise, and it’s what will keep you going when motivation is low.

For example, my “why” is feeling more in control of my body and reducing anxiety. When I’m consistent with my workouts, I notice I’m better equipped to handle PTSD symptoms. But your “why” might be different. Maybe you want to sleep better, have more energy to play with your kids, or simply feel stronger in your day-to-day life.

To help you find your “why”, try asking yourself these questions:

• What do I hope to gain from regular exercise?

• How might working out improve my PTSD symptoms?

• What activities do I miss doing that increased fitness could help with?

I know it’s not always easy to answer these questions when you’re dealing with PTSD. If you’re struggling, it can help to talk it through with a therapist or a trusted friend. They might see benefits you haven’t considered.

Once you’ve identified your “why”, write it down and put it somewhere you’ll see it often. I keep mine on a sticky note on my bathroom mirror. It’s a daily reminder of why I’m making the effort to exercise, even on days when my PTSD symptoms are flaring up.

Remember, your “why” might change over time, and that’s okay. The important thing is that it resonates with you and gives you a reason to lace up your shoes and get moving.

In my experience, having a strong “why” can be the difference between giving up when things get tough and pushing through. It connects your workouts to your larger goals of managing PTSD and improving your life. When you’re tempted to skip a workout, reminding yourself of your “why” can give you that extra boost of motivation.

Finding your “why” isn’t about pressure — it’s about finding a personal, meaningful reason to take care of yourself through exercise. It’s part of your journey to reclaim your life from PTSD, one workout at a time.

Let’s take on the task of creating a safe and comfortable environment for working out when you have PTSD. This is crucial because feeling secure can make all the difference in your motivation to exercise.

First off, I want to talk about choosing the right workout space. When I started exercising with PTSD, I found that crowded gyms were overwhelming. If you’re like me, you might prefer working out at home or in a quiet outdoor space. Your safe space could be a corner of your living room, a peaceful park, or even your backyard.

Here are some tips to make your workout space feel safer:

• Control the lighting: Bright, natural light can help you feel more alert and present.

• Minimize noise: If unexpected sounds trigger you, try using noise-canceling headphones or choosing a quiet time of day to exercise.

• Have an exit strategy: Always make sure you have a clear path to leave if you start feeling overwhelmed.

• Bring comfort items: Keep things that help you feel grounded nearby, like a favorite water bottle or a cozy towel.

Now, let’s talk about adapting exercises to feel more secure. I know it’s tough when certain movements or positions trigger PTSD symptoms. That’s why it’s important to choose exercises that make you feel in control.

For example, if lying on your back makes you feel vulnerable, try seated or standing exercises instead. If running outdoors feels too exposed, a stationary bike might be a better option. The key is to experiment and find what works for you.

I can’t stress enough how important it is to listen to your body. If an exercise doesn’t feel right, it’s okay to modify it or skip it entirely. You’re in charge of your workout, and you get to decide what feels safe and comfortable.

Remember, creating a safe environment isn’t just about the physical space — it’s also about the mental space you’re in when you exercise. Use grounding techniques before and during your workout to stay connected to the present moment. This could be as simple as feeling your feet on the ground or focusing on your breath.

By understanding all these elements of a safe workout environment, you’re setting yourself up for success. A comfortable space can help reduce anxiety around exercising and make it easier to stay motivated. After all, when you feel safe, you’re more likely to keep coming back to your workouts.

Now that we’ve covered creating a safe space, let’s talk about building a support system for your workout journey. I can’t stress enough how important this is when you’re dealing with PTSD and trying to stay motivated to exercise.

First off, let’s talk about accountability. Having someone to check in with can make a huge difference. When I first started working out, I asked a friend to be my accountability buddy. We’d text each other after completing our workouts, and knowing she was expecting to hear from me gave me that extra push on tough days.

If you’re comfortable, you might want to:

• Share your exercise goals with a trusted friend or family member

• Join an online support group for people with PTSD who are trying to get fit

• Work with a therapist to incorporate exercise into your treatment plan

Finding workout buddies can also be really helpful. I know it’s not always easy to exercise with others when you have PTSD, but if you can find someone you trust, it can be a game-changer. Maybe it’s a friend who understands your struggles, or a family member who’s patient and supportive.

If you’re not ready for in-person workouts with others, that’s okay too.

There are plenty of online options:

• Virtual workout groups

• Live-streamed exercise classes

• Fitness apps with community features

The key is to find what works for you. Some days, you might feel up for a group setting, while other days, you might prefer to exercise alone but check in with a support person afterwards.

I want to emphasize that your support system doesn’t have to be huge. Even one person who understands what you’re going through and can offer encouragement can make a big difference.

Remember, building a support system is about creating a network of people who can cheer you on, offer understanding when you’re struggling, and celebrate your victories with you. It’s not about adding pressure or stress to your workouts.

In my experience, having support can turn exercise from a solitary struggle into a shared journey of healing and growth. It reminds you that you’re not alone in this process, and that can be incredibly motivating on those days when PTSD symptoms make working out feel impossible.

Let’s dive into how we can combine exercise with mindfulness and grounding techniques. This is something I’ve found incredibly helpful in my own journey of working out with PTSD.

When you’re dealing with PTSD, staying present during a workout can be challenging. Flashbacks, anxiety, or dissociation might try to pull you away from the moment. That’s where mindfulness comes in. It helps you stay focused on the here and now, making your workouts more effective and less overwhelming.

Here are some ways I incorporate mindfulness into my exercise routine:

• Body scan: Before starting, I take a minute to mentally scan my body from head to toe, noticing any tension or discomfort.

• Breath focus: During the workout, I pay attention to my breath, using it as an anchor when my mind starts to wander.

• Sensory awareness: I make a point to notice the physical sensations of exercise — the feeling of my feet hitting the ground, the temperature of the air on my skin, the sound of my breath.

Grounding techniques are also super helpful. These are strategies that help you feel connected to the present moment when PTSD symptoms threaten to overwhelm you.

Some of my go-to grounding techniques during workouts include:

• The 5–4–3–2–1 method: I name 5 things I can see, 4 I can touch, 3 I can hear, 2 I can smell, and 1 I can taste.

• Rhythmic movement: I focus on the rhythm of my movements, like the steady pace of walking or the repetitive motion of lifting weights.

• Affirmations: I repeat simple, positive statements to myself, like “I am safe” or “I am strong”.

It’s important to practice these techniques when you’re feeling calm, so they’re easier to use when you’re stressed. Start by trying them for a few minutes during each workout, and gradually increase as you get more comfortable.

I know it might feel awkward at first. When I started, I felt a bit silly focusing so much on my breath or repeating affirmations. But with practice, it became natural and really enhanced my workouts.

Remember, the goal isn’t to completely eliminate PTSD symptoms during exercise. It’s about learning to work with them, so they don’t stop you from taking care of your physical health. By using mindfulness and grounding techniques, you’re not just working out your body — you’re also strengthening your ability to manage PTSD symptoms in daily life.

In my experience, this mindful approach to exercise can turn your workouts into a form of active meditation. It’s not just about getting fit; it’s about reconnecting with your body and finding moments of peace amidst the challenges of PTSD.

Let’s talk about something that’s often overlooked but is super important: celebrating small wins. When you’re working out with PTSD, every step forward is a victory, no matter how small it might seem.

I know it’s easy to focus on how far you have to go but trust me, recognizing your progress is key to staying motivated.

Here’s what I mean by small wins:

• Putting on your workout clothes

• Walking for five minutes

• Trying a new exercise

• Doing one more rep than last time

• Simply showing up, even if you don’t feel like it

These might not seem like big deals, but when you’re dealing with PTSD, they’re huge accomplishments. I remember the first time I managed to go for a walk around the block without anxiety taking over. It might not sound like much, but for me, it was a major milestone.

So, how can you celebrate these wins? Here are some ideas I’ve used:

• Keep a workout journal: Write down what you did and how you felt afterward.

• Share your progress: Tell a supportive friend or post in a PTSD support group.

• Treat yourself: Maybe it’s a relaxing bath or your favorite healthy snack after a workout.

• Visual reminders: Use a sticker chart or a progress tracker app to see how far you’ve come.

The key is to find ways to acknowledge your efforts that feel meaningful to you. It’s not about comparing yourself to others or even to where you think you “should” be. It’s about recognizing your own journey and progress.

I want to emphasize that setbacks are normal. There will be days when PTSD symptoms flare up and working out feels impossible. That’s okay. On those days, being kind to yourself is a win too.

In my experience, celebrating small wins helps build momentum. Each time you acknowledge your progress, you’re reinforcing the positive connection between exercise and feeling good. This can help override the anxiety or reluctance you might feel about working out.

Remember, recovery from PTSD isn’t linear, and neither is your fitness journey. By celebrating small wins, you’re reminding yourself that you’re making progress, even when it doesn’t feel like it. And that can be incredibly motivating on those tough days when PTSD tries to hold you back.

Now that we've covered all these strategies, let's wrap things up. Finding motivation to work out when you have PTSD isn't always easy, but I hope the tips we've discussed can help make it a bit more manageable.

We've talked about understanding the link between PTSD and exercise, setting realistic goals, finding your personal "why", creating a safe environment, building a support system, incorporating mindfulness, and celebrating small wins. Each of these pieces plays a crucial role in building a sustainable exercise habit that works with your PTSD, not against it.

I want to emphasize that there's no one-size-fits-all approach here. What works for me might not work for you, and that's okay. The most important thing is to be patient with yourself and keep trying different strategies until you find what feels right.

Remember, exercise isn't just about getting fit or losing weight. When you're dealing with PTSD, it's a powerful tool for managing symptoms and reclaiming control over your body and mind. Every time you choose to move your body, you're taking a step towards healing.

I know there will be tough days. Days when PTSD symptoms feel overwhelming and the thought of working out seems impossible. On those days, be gentle with yourself. Even small movements count, and sometimes, self-care might mean rest instead of exercise.

If you're just starting out, don't be afraid to seek help. Talk to your therapist about incorporating exercise into your treatment plan. They can offer personalized advice and support as you navigate this journey.

Lastly, I want you to know that you're not alone in this. Many of us with PTSD struggle with exercise motivation, but we also know how transformative it can be when we find ways to make it work for us.

So, take it one day at a time. Celebrate your efforts, big and small. And remember, every step you take towards a more active lifestyle is a step towards reclaiming your life from PTSD. You've got this, and I'm rooting for you.

Is it safe to exercise with PTSD?

Exercise is generally safe and beneficial for people with PTSD. However, it’s important to start slowly and listen to your body. Some exercises or environments might trigger symptoms, so it’s best to work with your therapist or a trauma-informed fitness professional to create a safe workout plan. Remember, your safety and comfort are the top priorities.

How often should I work out if I have PTSD?

There’s no one-size-fits-all answer here. When you’re starting out, even 5–10 minutes a few times a week can be beneficial. The key is consistency rather than intensity. As you build confidence and strength, you can gradually increase the frequency and duration of your workouts. Always listen to your body and don’t push yourself too hard.

What if I have a panic attack during exercise?

First, know that this is a common concern for people with PTSD. If you feel a panic attack coming on, stop what you’re doing and focus on your breathing. Use grounding techniques we discussed earlier, like the 5–4–3–2–1 method. It can help to have a plan in place before you start exercising, so you know exactly what to do if you start feeling overwhelmed.

How do I stay motivated when PTSD symptoms are intense?

On days when symptoms are intense, it’s okay to scale back your workout or even skip it if you need to. Keeping a record of how exercise affects your mood can be motivating — you might notice that even on tough days, a short walk helps you feel a bit better. Remember your “why” and celebrate even the smallest efforts. Sometimes, just putting on your workout clothes is a win.

Can exercise really help with PTSD symptoms?

Yes, research shows that regular exercise can help manage PTSD symptoms. It can reduce stress, improve mood, boost self-esteem, and help with sleep problems. Physical activity also gives you a sense of control over your body, which can be empowering when dealing with PTSD. However, it’s important to remember that while exercise can be a helpful tool, it’s not a substitute for professional treatment.