Exercise to help with Anxiety

You've been experiencing anxiety for some time now and are looking at all of your options to help you feel better.  When it comes to addressing anxiety symptoms, there are lots of tools to consider.  Here are some thoughts about how to use exercise to help with anxiety.I use the word "exercise", but I actually like the word "movement" more, especially since many of us have a negative connotation of the word "exercise".  As mammals, our bodies were created to move, but many of us live sedentary lifestyles.  As we've said before, anxiety is energy that must be released, so when you add anxiety on top of an already sedentary lifestyle, our nervous system goes haywire.But, since many of us have an unhealthy mindset when it comes to exercise, often times equating it with torture, we might mistakenly think that more is better.  Here's step number one when using exercise to help with anxiety:

1. Start small

We're not talking couch to 5K here.  We're talking starting with where you're at and building from there.  If you don't exercise (and especially if you have other health concerns), aim to move your body about 5 minutes a day (with your doctor's approval, of course!).  If you rarely exercise, aim to move your body 2-3 times a week for 10 - 15 minutes.  Overall, you want to try to move your body almost daily in some way, with an aim of 3-5 times a week.

2. Do something you enjoy

Throw all of the "shoulds" out the window.  If you hate to run, don't run.  If you love to dance, then dance (in the kitchen, in your socks, holding a wooden spoon as an improv microphone).  Finding something you enjoy doing will make it more likely that you'll keep up the routine.  And it will help you continue doing it at a bit more of a challenging level.

3. Consider cardio

Engaging in movement that gets your blood pumping helps to release anxious energy, as well as releasing endorphins (those "feel good" chemicals).  Again, consider cardio that you find more enjoyable, but examples include running, walking, dancing, swimming, biking, a class at the gym, rollerblading, or lifting weights.

4. Work your nervous system

Since anxiety is a disregulation of the nervous system, moving your body in ways that calm the nervous system through bilateral stimulation (left/right movement of the body) can ease anxiety symptoms.  This movement can be yoga, dance, and Thai Chi and another use of exercise to help with anxiety.

5.  Get outside

Being in nature is calming for most people, so exercising outside (being mindful of the Florida heat!) can add an extra layer of benefit for addressing anxiety.

6.  Build distress tolerance skills

There's at least one moment in every one of my yoga classes that I wonder if I'm going to die on my mat.  Over time, I have build distress tolerance skills to better recognize that moment, breathe through it, and remind myself that I have survived every other workout I've done.

7.  Practice mindfulness, meditation, and flow

Being fully immersed in moving our bodies allows our racing thoughts to slow down, can bring us into the present moment, and allow for a "flow", where we lose track of time.

8.  Get more social interaction

Many choices for exercise allow for us to interact with others on some level, whether it's saying "hi" to a neighbor while out walking your dog or finding community at your yoga studio.  These connections help keep us accountable to our movement and add to a general well-being.As you can see, using exercise to help with anxiety is another tool for you to consider.  Adding anxiety therapy to your tool box can be a super-helpful option, too.  Message us or give us a call to find out how our anxiety therapists can help you.