How to Take Control of Your Anxiety
An Anti-Anxiety Workout
What works as well (or feels better) than medication for calming anxiety, but without the nasty side effects? Before I answer that question, consider some of the causes of anxiety: [1], [2]
- Feeling out of control
- Chronic stress with no relief
- A sense of hopelessness
- Stress chemicals in the blood
- A depleted immune system
- Inactivity
- Poor self-esteem
- A sense of foreboding about what might happen
- Reduced cognitive function
What is so effective against anxiety? Let me ease you into that answer…
If you’ve ever been plagued with anxiety, depression or chronic stress you know that when your mind and emotions are taxed to the limit, so is your body. Your body begins to show the signs of anxiety in a variety of ways that may include: high blood pressure, high blood sugar, a weakened immune system, sleeplessness, and a host of other physical problems.
So it’s no stretch of logic to recognize that when your body feels better, so does your mind.[4] A key solution to dealing with the physical and emotional symptoms of anxiety is physical activity. Exercise can not only alleviate the symptoms of anxiety, it can literally pull you out of that dark hole and get you moving upward and forward again.
When you have anxiety or depression, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.
10 Ways Exercise Helps Calm Anxiety
Here’s what the research is showing: [5], [6], [7]
1. Gain Confidence
Regular aerobic exercise decreases tension, improves mood, helps you sleep better, and feel better about yourself.
2. Release Feel Good Chemicals
Physical exercise stimulates the release of endorphins in the brain that make you feel good, both physically and emotionally.
3. Relieve Pain
Just like you might take an aspirin for a headache, a brisk walk or other simple exercise can provide several hours of relief.
4. Take Your Mind Off Your Worries
Exercise can help the brain cope and feel better with stress.
5. Produce Calming Effect
Aerobic exercise lowers the amount of stress chemicals in your bloodstream that lead to and worsen anxiety.
6. Cope in a Healthy Way
Exercise helps distract you from the dark thoughts that plague your mind and replaces them with positive, productive energy.
7. Shrink Anxiety
Regular physical activity offers both short-term and long-term benefits for reducing anxiety.
8. Maintain Motivation
When you find an activity that you really enjoy, participating in that activity gives you something pleasurable to look forward to.
9. Strengthen the Immune System
Exercise helps build a strong immune system that keeps you healthier both physically and emotionally.
10. Socially Rewarding
Exercise recharges your emotional batteries. If you choose to exercise with others, the social interaction adds to the benefits. If you’d rather exercise solo, you’ll find respite from stress and come back feeling renewed.
What Type of Exercise Do I Need to Ward Off Anxiety?
Although all forms of exercise are good for you, aerobic exercise in particular has been found to be most effective in reducing stress and anxiety.[8] Aerobic exercise gets your heart rate elevated higher than normal (but not pounding or racing); and requires you to breathe more deeply. Breathing more deeply supplies you with higher volumes of oxygen that does wonders for your health and mood.
Examples of aerobic exercise include: brisk walking, hiking, bicycling, running/jogging, rowing, swimming, dancing, and sports like basketball, racket ball, and tennis.
Tips for Getting Started
1. Find an exercise you enjoy!
You must find an activity that you enjoy, or can learn to enjoy. For example, would you rather spend your time gardening, playing basketball with the grandkids or take a relaxing walk in the evening? Don’t even bother forcing yourself to do something you don’t enjoy, because you won’t stick with it and it may even add to your anxiety.
2. Exercise outdoors!
If at all possible, exercise outdoors. Getting out into nature adds so many other benefits to your activity beyond the exercise itself. Being in nature makes your feel more alive. Enjoying flowers in bloom; birds chirping; a gurgling brook; and a host of other pleasantries that tantalize the senses go a long way to boosting your mood. Nature can lead you to a surge of energy!
3. Start slowly!
If you’re unaccustomed to regular physical activity, then start slowly. This will help you avoid injuries or discouragement due to over-taxing your muscles and joints. Give yourself credit for every step in the right direction, no matter how small.
4. Get the right equipment!
Even if your activity is walking, purchase some good walking shoes to make your walks more pleasant and to avoid injuries. You don’t have to spend a lot of money, but good, quality equipment is worth the cost.
5. Find an exercise buddy!
Not only can a friend help you be more consistent, but having someone to socialize with can also lift your mood.
6. View exercise as a prescription!
Consult your health care provider before establishing an exercise plan. Many doctors will prescribe exercise for anxiety. Think realistically about what you may be able to do and begin gradually. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you’re unlikely to meet. Work up to exercising five days a week for at least 30 minutes. This will maximize the results you’ll experience from exercise. Exercising for less time, but on more days is far more beneficial than trying to get it all in on the weekend. It’s like drinking wine. A glass of wine per day may be healthy, but if you drink a whole week’s worth on the weekend, you’ll suffer for it. The same is true with exercise.
7. Stay hydrated!
Not drinking enough water may contribute to anxiety or worsen it.[9] When a person gets dehydrated, their hormones begin to fail, which can directly affect mood. Besides, drinking plenty of water is vital for overall health.
As with any therapy or medication, people are unique and respond to treatments in a variety of ways. But many people think of exercise or physical activity as a chore and quickly become discouraged. For this reason, don’t overdo exercise especially as you start out following the tips above. Instead, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.
While this article focuses on the positive effects of regular aerobic exercise on anxiety and depression, remember that exercise does wonders for your physical body as well. And as your body feels better, so will your mind.
Anxiety stems from a sense of loss of control, but as you’ve seen in this article, physical exercise can help you regain control.
A good friend with whom I have often hiked in the mountains would stop on the trail, take a deep breath, look around at all the beauty and declare, “Can’t you just feel the stress melting from your body?” I wish that sensation for you too!
If you suffer from anxiety, then exercise may be a simple cure. Because you’ll not only feel more confident, energized, and calm — you’ll be a healthier and happier person for life.
If you’re not already engaged in a regular fitness plan, start today. Follow the guidelines provided above and take charge of your anxiety.
If you liked this article, then you’ll love these:
- Breathing Your Way Out of Anxiety
- How to Reduce Anxiety and Stress with Meditation
- A 60 Second Solution to Panic Attacks…
Sources:
[1] Anxiety and Depression Association of America, “Exercise for Stress and Anxiety,” nd, http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety.
[2] Mayo Clinic, “Depression and Anxiety: Exercise Eases Symptoms,” October 10, 2014, http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495?pg=1.
[3] Anxiety and Depression Association of America.
[4] Anxiety and Depression Association of America.
[5] Anxiety and Depression Association of America.
[6] Mayo Clinic.
[7] Calm Clinic, “Can You Beat Anxiety by Exercising?” nd, http://www.calmclinic.com/anxiety/treatment/exercising.
[8] Help Guide, “How Exercise Benefits Depression, Anxiety, and Stress,” nd, http://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm.
[9] Calm Clinic, “Can Anxiety Be Caused by Water Dehydration?” nd, http://www.calmclinic.com/anxiety/causes/water-dehydration.
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