The National Institute of Mental Health defines generalized anxiety disorder, or GAD, as a mental problem that causes persistent worry. It is frequently accompanied by physical symptoms such as headaches, fatigue, trembling, muscle pain, sweating and trouble swallowing. These effects may interfere with your normal functioning, but they can often be reduced or eliminated with certain exercises.
Progressive Relaxation
Progressive relaxation fights GAD by making you focus mentally and releasing the muscle tension that can lead to pain. You lie down or sit comfortably and close your eyes. You can start at either your head or toes. Tense each of your muscles, hold it for five seconds, then let it relax, the American Medical Student Association advises. Work your way up or down your body, repeating the process with every muscle group. Force yourself to focus on the exercise if worries try to intrude. Imagine your anxiety flowing out of your body each time you let a muscle go slack.
Yoga
The Mayo Clinic cites yoga as an effective exercise to treat GAD. Yoga consists of holding a series of gentle poses. It requires mental focus, which takes your mind off your worries, and the physical effort strengthens your muscles. Most health clubs offer group yoga classes. You can also buy a yoga DVD for home use if the idea of doing the poses in public makes you more anxious.
Aerobic Exercise
Barbara Rothbaum, Ph.D., director of Emory University's Trauma and Anxiety Recovery Program, advises that aerobic exercise helps GAD and can also improve depression which can accompany anxiety disorders. It also fights insomnia which can be an effect of GAD. You should get some type of aerobic exercise at least three times a week. It can be done at a gym, at home with a DVD or Wii fitness activities, or through an activity such as walking, running, biking or swimming.
Breathing Exercises
Controlling your breathing often helps reduce anxiety, the Help Guide mental health information website states. You can use a specific exercise in which you breathe in deeply while counting to five, hold in the breath for a count of four, then release it while counting to five. GAD often causes quick, shallow breathing. This exercise forces you to interrupt that cycle.
Meditation
Meditation is a mental exercise that relieves anxiety by creating a relaxed state. The easiest form of meditation is visualization. You simply sit or lie down comfortably and imagine going somewhere relaxing, like a beach or forest. Your mind is drawn away from your worries as you focus on the sights and sounds of your chosen place. You can also use meditation CDs or download guided meditations for your portable MP3 or media player.
