How Veterans with PTSD and Loved Ones Can Manage Symptoms and Find Support

By Julia Merrill

Military veterans with PTSD, and the spouses, partners, friends, and family members supporting them, often face post-traumatic stress disorder challenges that can make ordinary moments feel unpredictable. Intrusive memories, hypervigilance, irritability, sleep disruption, and avoidance can strain relationships, work, and health while leaving people unsure what's "normal" or fixable. PTSD symptom management grounded in trauma-informed care doesn't erase what happened, but it can reduce the intensity and fallout of symptoms in daily life. The goal is steadier routines, clearer communication, and more reliable support for veteran mental health.

Build Stress Resilience With 6 Simple Mindset Habits

Once you start noticing what throws you off day to day, small mindset habits can help you regain steadier footing. A more positive mindset doesn't mean minimizing PTSD symptoms, it means practicing mental skills that can make daily stress feel more manageable. One helpful habit is reframing negative thoughts: when your mind goes to "I can't handle this," try shifting to "This is hard, and I can take one step." Another is focusing on small wins, like making a difficult phone call or getting through a crowded store, to reinforce progress even on rough days. Supportive routines, regular check-ins with a trusted person, consistent sleep and meal rhythms, and predictable transitions, can also reduce the mental load and create more emotional balance. Many veterans find that positive mindset practices offer simple ways to build resilience and open a little more space for healing.

Use a 7-Tool Toolkit for Day-to-Day Symptom Management

PTSD symptoms can change hour to hour, so it helps to have a small set of tools you can pull out quickly, then practice them enough that they work under stress. Think of this as the "skills" side of the mindset habits you're building: supportive self-talk, gratitude, and self-compassion make it easier to use these tools when your body is on high alert.

1. Track triggers like a field log: For 1-2 weeks, jot down three quick notes when symptoms spike: what happened right before (sight/sound/place/topic), what you felt in your body (tight chest, scanning, nausea), and what you did next (left, argued, froze). This turns "it came out of nowhere" into patterns you can plan around, like avoiding certain news loops at night or taking a different route past a construction site. Keep it simple, details matter less than consistency.

2. Use controlled breathing to downshift your nervous system: Pick one breathing pattern and rehearse it when you're already calm so it's available when you're not. A practical option is inhale 4 seconds, exhale 6 seconds for 3-5 minutes, keeping the exhale longer than the inhale to signal safety. Pair it with the resilience habit of helpful self-talk, such as "This is a body alarm, not a current threat," to reduce the urge to fight the feeling.

3. Ground hard when you feel pulled into the past: Grounding techniques work best when they're physical and specific. Try the 5-4-3-2-1 scan (five things you see, four you feel, three you hear, two you smell, one you taste) while pressing your feet into the floor for 10 seconds. If you're with a loved one, agree on a simple cue like "Name five blue things" so support feels practical rather than pressuring.

4. Journal for processing, not spiraling: Use therapeutic journaling in short, contained windows, 10 minutes max, then do a "close-out" line: one thing you did well today or one small next step. A helpful structure is two columns: "What my threat system is saying" and "What I know is true today," which builds on the mindset habit of balanced self-talk. If journaling increases distress, switch to a facts-only log or save deeper writing for therapy.

5. Protect the body basics that amplify symptoms: Physical health maintenance isn't about perfection; it's about lowering the baseline stress load. Aim for a consistent wake time, daily daylight exposure, and movement most days, even a 10-minute brisk walk can help discharge tension. Reduce stimulants that mimic hyperarousal by setting a caffeine cutoff (for many people, 6-8 hours before bed).

6. Make counseling and therapy easier to use week to week: Show up with data, not just memories: bring one trigger pattern, one coping win, and one stuck point. A simple way to track change is using the PCL-5, a 20-item self-rated scale that maps symptoms across key PTSD clusters, so you and your clinician can see what's shifting. Loved ones can support by asking, "What should I do when you're activated, space, grounding, or a check-in?" and writing it down.

7. Practice mindful meditation as attention training: Mindful meditation is less about emptying your mind and more about noticing attention drifting and gently returning it, 60-120 seconds at first. Start with an anchor that feels safe (feet on the floor or ambient sounds) and end with a brief gratitude cue ("one thing that went okay") to reinforce the resilience habits you're building. If closing your eyes increases anxiety, keep them open and soften your gaze.

Evaluate Float Therapy for Hyperarousal: What to Know

Once you have a day-to-day toolkit, it can help to add restorative options that calm the body's stress response. Float therapy, resting in a quiet, dark, saltwater tank, may ease hyperarousal by reducing sensory input and supporting deep relaxation, which can help with tension, sleep disruption, and feeling "on edge." Some people also benefit from other wellness services such as gentle movement, massage, breath-based practices, or mindfulness-focused sessions to build recovery routines alongside clinical care. Start conservatively, stop if it increases distress, and discuss fit with your care team. Next, we'll cover common in-the-moment questions and next steps.

PTSD Support FAQs for Veterans and Families

Q: What can help in the moment when symptoms spike?

A: Start by lowering stimulation and grounding the body: slow breathing with a longer exhale, feet on the floor, and naming five things you see. If it feels safe, move to a quieter space and use a predictable coping cue like cold water on hands or a weighted blanket. If a technique increases panic, stop and switch to something simpler.

Q: When should we seek professional mental health support instead of self-care?

A: Get help if symptoms persist for weeks, interfere with sleep or work, or lead to risky coping like heavy substance use. Seek urgent support if there are thoughts of self-harm, violence, or you cannot stay safe at home. A clinician can also screen for depression, TBI, or sleep disorders that may be amplifying symptoms.

Q: How do we support a veteran without "pushing" them into talking?

A: Ask what feels helpful before a hard moment happens, and agree on a short script like "Do you want space, company, or a walk?" Focus on choices, not details of the trauma. Consistency builds trust.

Q: Can evidence-based treatments really reduce PTSD symptoms?

A: Many people improve with trauma-focused therapies, and some technology-assisted options show promise. In one trial, 75% of participants experienced at least a 50% reduction in PTSD symptoms using virtual reality exposure therapy. A provider can help match treatment type to readiness and triggers.

Q: What can families do to keep kids supported and reduce household tension?

A: Keep routines predictable and explain symptoms in age-appropriate language without blaming anyone. Schools and child programs that use a safe and respectful environment can help children build emotional regulation and stability. Create a simple family plan for quiet time, conflict pauses, and who to call for backup.

Sustaining PTSD Recovery With Practice, Support, and Self-Compassion

PTSD can make daily life feel unpredictable, symptoms flare, routines break, and loved ones may not know what to do next. The steadier path is a practical mindset of ongoing skill practice, clear communication, and using support resources early, paired with self-compassion when things don't go as planned. Over time, this approach reduces crises, builds confidence in handling triggers, and supports hope and recovery for veterans and families alike. Progress with PTSD is built through consistent practice and timely support, not perfection. Choose one next step today, schedule a check-in with a provider, join a group, or agree on a family plan for hard moments. That commitment strengthens stability, connection, and long-term health.

Julia Merrill

Massage May Be the Missing Key to Your Fitness Gains

“A massage? Come on, man. I don’t need a girly spa experience; I’ll tough it out.”…..If we had a dollar for every time, we heard that sentence or something similar from an athlete or anyone who works out on the regular, we’d be rich! 

If there is one common denominator for people who work out, it’s that they will do almost anything to see faster progress in their workouts, and even more so for their body’s aesthetic.

They have no problem spending hundreds of dollars at their local vitamin shop for supplements, pre-workouts, protein powders, and the like—so why pause at the suggestion of massage therapy?

What if we told you the thing that may be stopping you from achieving your optimal “gains” could be something as simple as a monthly massage?

Mark Allen, the six-time winner of the Hawaiian Ironman Triathlon, believes that massage was an indispensable part of his training. Just as athletes need hard work to excel, they also need a massage to quicken recovery between workouts, prevent injuries, and reduce stress.

NBA stars and legends such as Grant Hill, Steve Nash, and Kobe Bryant, have all used sports massage as a means to stay healthy on and off the court. World Series champs, the 2005 Chicago White Sox, relied heavily on the team’s massage therapist to experience peak performance.

Most NFL teams also have a massage therapist on staff. And according to Forbes, James Harrison, the famed Pittsburgh Steelers linebacker, spends around half a million dollars per year on bodywork, which includes massage therapy.

So, how exactly does massage affect recovery and performance?

1. Massage speeds up your recovery time

Massage increases blood flow to the whole body. When blood flow circulates well, your muscles and tissues receive much-needed oxygen and nutrients. Adding a post-workout massage helps restore your range of motion, and helps you perform exercises more efficiently. This increased range of motion can improve your speed and strength during workouts.

2. Massage decreases muscle soreness (or DOMS)

The increase of muscle enzymes in the blood after exercise causes damage to the muscle fibers and cell membrane. This damage is responsible for localized pain, tenderness and swelling associated with DOMS. Prevent post-workout pain, tight muscles and trigger points by enjoying a massage after your workout.

3. Massage increases lymph flow and helps remove toxins

Lactic acid accumulates when we exercise and contributes to post-workout muscle soreness. A massage after working out helps break up and remove lactic acid from muscles, as well as promote lymph movement.

4. Massage improves flexibility

Muscles may feel tight and constricted after intense workouts. Post-workout massage helps release the tightness and improves flexibility. Muscle recovery means it will be easier to do everyday things that require your body to be flexible. Runners who focus their post-workout massage on their hamstrings find they gain endurance and speed when running.

With years of study and hands-on experience with athletes of all ages and levels of fitness, you will be sure to find the perfect massage therapist and customized treatment plan at TheraKneads Wellness Center. 

From sports massage, deep tissue massage, assisted stretch sessions and foam rolling demo—we have something beneficial for all kinds of athletes. 

Give us a call, check out our offerings or book online here: https://therakneads.com/massage-eldersburg-sykesville-maryland. 

Why Your Nervous System is Stuck on High-Alert and How We Can Help

When our ancient ancestors came across a menacing tiger in the woods, their “fight or flight” response activated—preparing their body to either fight the tiger off or take flight (run away). This biological response occurs due to the central nervous system, which is composed of two parts: the sympathetic and the parasympathetic systems.

The sympathetic nervous system causes an increase in heart rate, blood pressure, and breathing rate. This state of alert prepares your body for a perceived threat. Once the threat is over, that is when the parasympathetic nervous system is supposed to kick in. This is known as the “rest and digest” state, and this state allows for your body functions to return to normal.

In the modern-day, most of us don’t come across the threat of a tiger, but we do have stressful jobs and never-ending to-do lists, along with financial, family, and relationship stresses. As far as our bodies are concerned, this means that a threat is always close by—causing our sympathetic nervous systems to remain constantly on high-alert.

Symptoms of an Imbalanced Nervous System

This chronic state of stress causes your nervous system (along with your immune and endocrine systems) to experience imbalances, which can be detrimental to your health and overall well-being. These imbalances can be noticed as:

- overwhelm

- anxiety

- fatigue

- digestive disturbances

- insomnia

- immune issues

- chronic pain

- fatigue

- fertility, pregnancy or postpartum-related issues

These all-too-common symptoms, along with our passion for guiding clients toward healing, is why we designed The Nervous System Reset. This service is designed specifically and thoughtfully to nourish your parasympathetic nervous system and restore homeostasis to your mind and body.

What The Science Says

While all components of the Nervous System Reset have been chosen to allow for optimal nervous system recalibration—here’s what the experts have to say about sound bowl therapy, reiki, craniosacral therapy and binaural beats therapy:

Reiki

“The profound relaxation produced by Reiki has been anecdotally reported to alleviate anxiety and stress, the perception of pain, and to promote a feeling of psychospiritual well-being. [Reiki] is a relaxing form of healing therapy that is applied through non-invasive nonmanipulative gentle touch…Reiki’s ability to activate the parasympathetic nervous system helps reduce pain, anxiety and depression, [and] improves self-esteem and quality of life. 

Craniosacral Therapy

“A noninvasive, mindfulness-based treatment approach using gentle manual palpation techniques to release fascial restrictions between the cranium and sacrum….It is influenced by and linked to the musculoskeletal system, and presumably the vascular and endocrine system as well as the parasympathetic nervous system.” Craniosacral Therapy has been found to be “both specifically effective and safe in reducing neck pain intensity and may improve functional disability and quality of life.”

Sound Bowl Therapy

Research has found that participants experienced “significantly less tension, anger, fatigue, and depressed moods following a session. Feelings of spiritual well-being improved significantly.” Sound bowls are also found to “decrease blood pressure and heart rate.” 

Binaural Beats 

When sounds with different hertz frequencies are introduced to each ear, it propels “the brainwaves into states of deep relaxation.”

Additional Benefits

Additional benefits of the Nervous System Reset may include:

- strengthened immunity 

- more balanced hormones

- improved digestion and sleep quality

- decrease in pain and inflammation 

- improved focus and productivity 

- improved fertility, pregnancy and postpartum transition

Book your appointment today at TheraKneads to experience, firsthand, the amazing benefits of the Nervous System Reset.

Sources:

Goldsby, T., Goldsby, M., Mills, P.(2017). Effects of singing bowl sound meditation on mood, tension, and well-being: An observational study. Journal of Evidence-Based Complementary Medicine,22(3), 401-406. Doi: 10.1177/2156587216668109. Retrieved from: ncbi.nlm.nih.gov

Haller, H.M., Lauche, R., Dobos, G(2016). Craniosacral therapy for the treatment of chronic pain. The Clinical Journal of Pain. Wolters Kluwer Health, 32(5), 441-449. Doi: 10.1097/AJP.0000000000000290

McManus, D.E.(2017). Reiki is better than placebo and has broad potential as a complementary health therapy. Journal of Evidence-Based Complementary Alternative Medicine, 22(4), 1051-1057. Doi:10.1177/2156587217728644. Retrieved from https://ncbi.nlm.nih.gov

Five Reasons to Get a Massage this Holiday Season

The holidays are here and this time of year is all about giving, making other people’s holiday wishes come true, and selflessness. But what about you? What have you done for yourself lately? Certainly it wouldn’t hurt to treat yourself while you are out taking care of everyone else. These are the top 5 reasons to get yourself a massage this holiday season.

1. Stress: This is the most stressful time of year for the average person. Your shopping list is two miles long, your in-laws are in town, and you’re out of time! Take 60 min. and let someone else release your stress-fighting hormones while you forget about your to-do list.

1. It’s cold: When the temperature drops, muscles get tight. It happens every year. The warm loose muscles of the summer months are long gone and achy backs/hips/knees have arrived. Let a massage therapist warm up those muscles and joints and help relieve your pain.

1. You’re doing too much: You haven’t stopped moving, you’re carrying heavy bags, putting up lights, carrying boxes out of the crawl space, cleaning your house, etc. Your body isn’t used to standing while baking cookies for 10 hours, or spending a day on a ladder putting up your lights. You’re bound to get some kinks along the way. Massage therapy can help you recover faster.

1. Shoveling snow: Even the most fit of you out there are likely to get sore from shoveling (even if it hasn’t hit yet- it will). Practice the best body mechanics you can, and let a massage therapist take care of the rest.

1. It’s not a luxury anymore: If I have said it once, I’ve said it a thousand times- Massage is no longer considered a luxury, but rather an effective treatment for many medical conditions. Help prevent further injury and dysfunction by having a professional clinical massage therapist work on you today.

Hopefully this helps you realize that you need to take care of yourself too this holiday season. Besides, if you don’t stay healthy, who is going to make sure you have the perfect Griswold family holiday season?!

by Athletico

Fall Into Wellness

Summer days full of sweltering heat, humidity, and sun on your skin are falling behind us, as crisp Autumn mornings turn into cloudy, chilly days. While Fall is full of magical, memory-filled moments such as pumpkin picking, cozy sweaters, and warm spiced drinks, Fall also brings some struggles when it comes to wellness and self-care. Here at Therapeutic Kneads Wellness Center, we pride ourselves in being a beacon of knowledge, as well as an outlet for all your wellness needs. Our staff is educated and trained to provide a purposeful wellness schedule for all seasons! So, as Summer winds down and Fall arrives, let our bodies do the same. 

Summer is full of many activities that are taxing on your body; sports, swimming, gardening, and running around at the beach. While you may feel these fun filled days are behind you, your body has not forgotten. Muscle growth, aches, and strains can all be aided and resolved with a massage. Our therapists are well trained to work through each problem area to ensure relief going into the upcoming months so you have full mobility to enjoy any Fall activity.  

Another not so fun aspect to the season change is cold and flu season and the, ever so loathed, allergies! Don’t fret!  With a wellness road map to navigate this not so fun sickness season, we can assure with the correct nutrition, routine, and massage sessions you can lessen or even avoid sickness all around! Sounds like magic or too good to be true, right? Here at Therapeutic Kneads we take health very seriously. We have wonderful tools for your use such as; wellness coaching, acupuncture, and massage techniques to ensure you feel your best these upcoming months. Relaxation is one of the keys to guarantee your immune system is functioning at its highest level. With a few moments to yourself this personalized plan can work wonders for you! 

As stated, Massage is a relaxing tool for the mind, body, and soul. Fall brings many exciting events especially the long-anticipated holiday season. Holidays bring so much joy, but between the family dinners, shopping sprees, and everything in between you may find your body tense and unable to fully relax. Scheduling a regular massage throughout the Fall months is a must for your physical and mental clarity. Make this season a special one full of memories and joy, and that starts with you feeling your absolute best! 

So, as leaves fall don’t let your health fall too!  Relax, unwind and have peace of mind this upcoming season! Let us assist you in your wellness journey!

Author: Hannah Scarborough Assistant Director  --