do you think physical exercise or yoga can help you really???

Yes, I do Qigong, (Tai Chi) and it's fantastically effective. So is yoga. Qigong can be done in any situation, and so can yoga. Just figure out what sort of exercises you need to do, probably the stretching and breathing, if you haven't been able to exercise much, and develop it from there, so you can do a workout without major hassles. The idea is to be healthy, not obsessive. You don't have to live in the gym to be reasonably fit.