Physical activity is an amazing antidote for stress, depression and anxiety. The benefits of movement are well established and {most} care providers encourage you to be physically active.
But for some people working out with anxiety can make them feel more anxious. The physical changes we experience during exercise – rapid heart beat, sweating and shortness of breath – feel like anxiety or an oncoming panic attack.
First – no amount of exercise will help you get to the root of why you’re feeling anxious, so make sure you consult with a mental health expert to delve into that. There are qualified professionals ready to work with you (even virtually!)
If you’re feeling anxious during exercise, try the following:
Change up the pace of your workout. You don’t need to feel like your heart is going to explode out of your chest to benefit from the workout. A walk, slow jog, or a less intense strength training session is good. Your rate of perceived exertion can drop on days where more intensity isn’t what you need.
Listen to slower music or a podcast to keep the workout vibe more on the chill side. A yoga class or Pilates class might be the right vibe on these days.
Stay connected to your breathing and feelings while you workout, and adjust accordingly. If you feel like you need to slow down – do that. If you want to experience some intensity, slowly increase it.
Use the 5-4-3-2-1 grounding exercise: notice 5 things you can see, 4 things you can feel, 3 things you can smell, 2 things you can hear and 1 thing you can taste.
A lot of people are experiencing increased stress. While rest, relaxation and hitting pause are important – we don’t want to become fearful of exercise. It’s a powerful tool at your disposal to improve your health across the board.
If you have a workout planned, but you’re feeling anxious, try some of these tips to adapt the session and make sure it serves you. Don’t be afraid to just go for a 20 minute walk and call it a day. It’s your workout!
