Anxiety is an unpleasant state of mind characterized by a feeling of uneasiness, fear, and worry. There are many treatments for anxiety, and exercise has recently been shown to be effective in alleviating its symptoms. Whether you have an anxiety disorder or you are just feeling a bit stressed about something, working out can help you relax.
Anxiety Disorders
Everyone experiences some amount of worry in their everyday lives. For some people, acute nervousness about something like giving a speech goes away after the fact, but for others, worry negatively interferes with their daily lives. About 18 percent of Americans fall into this latter category and are classified as having an anxiety disorder. Their symptoms include muscle tension, pounding heart, dizziness, nausea and vomiting, loss of appetite, nightmares, uncontrollable obsessive thoughts and overwhelming feelings of fear. Panic Disorder, Phobias, Obsessive Compulsive Disorder, Posttraumatic Stress Disorder and Generalized Anxiety Disorder are each separate anxiety disorders recognized by the Diagnostic and Statistical Manual of Mental Disorders.
Benefits of Exercise
According to a 2010 study published in the Archives of Internal Medicine by P. O'Conner, "Regular Exercise Reduces Patient Anxiety by 20 Percent." Regular exercise has both physical and psychological benefits for your mental health. Exercise releases chemicals in your brain called endorphins, which elevate your mood by reducing pain and inducing euphoria. Another physical advantage of exercise is that it increases your body temperature, which has been found to have a calming effect on people. The psychological benefits of exercise include distraction, social interaction, and a giant boost in self-confidence you get from accomplishing goals and improving your fitness.
Easy Ways to Exercise
Starting an exercise plan need not be overwhelming. Start small, and think about how you can change aspects of your everyday life to be more active. Start walking to the grocery store or biking to work. Look at exercise as an opportunity to take up an active hobby that you let fall by the wayside, like gardening, horseback riding, or skiing. Or exercise with other people, supported by them and a teacher, by taking a yoga class or joining an informal sports team.
Exercising with Panic Disorder
Often, if you have an anxiety disorder, exercise feels like the last thing you want to do, especially if you have Panic Disorder. During a panic attack, people experience acute physical manifestations of their anxiety, often with symptoms such as sweating, rapid heartbeat and heavy breathing. These symptoms, unfortunately, are similar to the changes your body experiences while exercising. When you start to exercise, you also start to warm up, sweat and breathe harder, and because of this your heart beats faster. Remember that these physical changes in your body are normal when exercising, and don't confuse them with feelings of panic.
Other Anxiety Treatments
Do not depend on exercise alone to eliminate your anxiety, especially if you think or know you have an anxiety disorder. Get help; your doctor can set you up with a comprehensive treatment plan that lets you feel your best again. Your wellness plan may include any number of proven techniques to conquer anxiety, such as medicine, therapy, diet, and support groups, in combination with exercise.
