Veterans and PTSD: A Path Toward Healing

Source: Mike Kogan / Used with Permission

Post-traumatic stress disorder (PTSD) affects nearly one in three veterans who served in Operations Iraqi Freedom and Enduring Freedom—nearly five times the rate found in the general adult population. According to the U.S. Department of Veterans Affairs, an estimated 29 percent of these veterans will experience PTSD at some point in their lives, with 15 percent affected in the past year alone.

While traditional treatments like cognitive behavioral therapy and medication can be effective, they aren’t the only paths toward healing. Many veterans benefit from incorporating daily, accessible strategies that help manage symptoms and build long-term resilience.

To gain a clearer picture of what this looks like in practice, I spoke with Mike Kogan, a leading mental health expert at Compel America, a nonprofit dedicated to supporting veterans. Drawing from his extensive experience, he shared powerful, actionable strategies that help veterans manage symptoms, reclaim control, and enhance their overall well-being.

Relaxation as a Recovery Tool

PTSD often heightens the body’s stress response, making it difficult for veterans to regulate anxiety and return to a sense of safety. Research shows that consistent use of relaxation techniques—such as deep breathing, progressive muscle relaxation, and mindfulness practices—can significantly reduce PTSD symptoms and improve emotional regulation. These techniques are particularly effective when integrated into daily routines and paired with gentle activities like walking or calming music.

In fact, studies have found that relaxation-based interventions can serve as powerful complements to traditional treatments, especially for veterans who haven’t responded fully to cognitive therapies. These methods support the nervous system, reduce hyperarousal, and offer a non-invasive, accessible way to manage daily stressors. According to Kogan, “The anxiety response is one of the biggest triggers of PTSD, which makes learning and consistently practicing relaxation techniques an important step for veterans.” By making relaxation a priority, veterans can take meaningful steps toward healing, fostering a greater sense of stability and control in their daily lives.

The Healing Potential of Nature

For veterans recovering from trauma, nature can offer more than just fresh air—it can be a powerful tool for healing. A growing body of research supports the role of outdoor environments in reducing stress, regulating emotions, and fostering social connection—all critical factors in managing PTSD. Time spent in green spaces has been linked to improved mood, lower anxiety, and greater resilience, offering an accessible complement to traditional therapeutic approaches.

In one study, veterans hiking the Appalachian Trail reported greater peace, inner reflection, and a renewed sense of purpose. Similar outcomes have been observed internationally: Group nature programs in the UK helped veterans ease anxiety and build peer support, while Danish veterans participating in a 10-week immersion at an arboretum experienced meaningful reductions in PTSD symptoms. Whether it’s a walk through the woods, time in a garden, or simply sitting outdoors, these moments in nature provide more than temporary relief—they support reconnection with self and others and a larger sense of well-being.

Building Health Through Daily Habits

For veterans coping with PTSD, consistent healthy habits can serve as powerful anchors for both mental and physical well-being. Research shows that even moderate physical activity, like walking or cycling, can alleviate symptoms of anxiety and depression by increasing serotonin levels and promoting emotional regulation.

Good sleeping practices are just as vital. Experts indicate that poor sleep can intensify PTSD symptoms and make daily functioning more difficult. Establishing a calming bedtime routine, reducing screen time, and avoiding stimulants like caffeine and alcohol can significantly improve rest and recovery.

Kogan emphasizes, “Healthy habits can help mitigate many of the symptoms that veterans with PTSD often experience. Exercise, for example, helps reduce body tension and stress, which can help manage anger and prevent outbursts.” In addition to physical health habits, engaging in creative or emotionally fulfilling activities—like journaling, art, or music—can also help veterans process emotions and reduce stress. Studies suggest that these positive distractions lower anxiety, improve mood, and support overall quality of life by creating space for expression and calm.

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The Value of Support Networks

While isolation may feel like a way to cope, withdrawing from others can actually worsen PTSD symptoms. Research suggests that veterans with strong social connections experience lower levels of depression and anxiety while also benefiting from improved emotional regulation and overall well-being. Peer support—particularly among those with shared military experiences—can offer unique validation, accountability, and healing.

Support groups offer veterans a safe environment to share their stories, learn coping strategies, and rebuild a sense of community. These gatherings reduce feelings of isolation and help participants feel more connected and empowered in their recovery journey. Organizations like the Wounded Warrior Project and Compel America provide veteran-specific support groups, ensuring participants receive guidance and encouragement from those who genuinely understand their experiences. Additionally, The Cohen Veterans Network offers accessible mental health care for veterans and their families, while Team Red, White & Blue fosters community and well-being through physical and social activities. The National Center for PTSD also provides a wealth of evidence-based resources, including mobile apps, self-help tools, and educational materials tailored to veterans navigating PTSD and related challenges.

Bottom Line

PTSD recovery isn’t one-size-fits-all—and for veterans navigating life after service, healing often happens through small, intentional steps. Whether it’s practicing relaxation techniques, reconnecting with nature, developing healthy daily habits, or leaning on a supportive community, these strategies work together to support long-term resilience and mental well-being. While traditional treatments remain valuable, it’s often these everyday tools that make the biggest difference. As Kogan notes, true progress comes from “finding the coping strategies that work best for them,” supported by consistent guidance and encouragement. Healing is possible—and it starts by meeting veterans where they are.

© 2025 Ryan C. Warner, Ph.D.