Understanding How Exercise Can Reduce Anxiety

Everyone knows exercise is good for them. From magazine cover stories to talk show segments to Internet inundation, we’ve probably all memorized the facts.

The trick, however, is getting started and keeping it going. For more people than we might imagine, tight abs and sculpted arms aren’t the be-all, end-all. So, what if you found out that exercise can truly enhance your mental health? More specifically, exercise can reduce the impact of the most common emotional health condition in the nation: anxiety.

Exercise and Your Brain

Exercise increases the presence of specific neurotransmitters and proteins in your body. This happens because your heart rate becomes elevated during exercise (especially cardio). Your higher heart rate subsequently increases blood flow everywhere — including your brain! The positive outcomes of these interactions include:

• Increased brain volume
• Improved cognitive health
• Enhanced memory and thinking
• Better defenses against dementia
• Enhanced mood

How Exercise Can Reduce Anxiety

Let’s begin by accepting that exercise is often avoided by anxious people. The reasons for this are numerous by some common themes exist:

• Sensations caused by exertion can mimic anxiety
• Social anxiety hampers one’s ability to work out in public settings
• Fear of injuries

These anxiety sufferers need specific guidelines from a personal trainer or psychotherapist. But, regardless of how and where you choose to exercise, if you do it consistently, your brain will thank you.

You know those soothing benefits you hear about connected to relaxation techniques like meditation? Well, exercise supplies the same kind of perks.

• The act of exercising serves as a diversion from what is making you anxious.
• As described above, exercise changes brain chemistry is a super beneficial way.
• As you begin to move more often, you will notice muscle tension and stiffness decreases. Since those two sensations often contribute to anxiety, this has a doubly positive effect.
• Exercise makes your body and mind more resilient.
• Certain parts of your brain serve as a reaction system to threats (real or imagined). Exercise activates these regions to keep them in control and properly functioning.

How to Get Started With Exercise

You don’t have to do it all at once. You also don’t have to do things you dread in places that upset you. Exercise is a journey, not a destination. It can be performed in many ways and places — including non-gym settings. Some basics:

• Start slowly
• Take time to discover what you like to do so you’re more likely to maintain a routine
• If possible, exercising outdoors in nature enhances the anxiety-lowering properties of your workout
• Recruit a friend to be your training partner

Most of all, appreciate the nuanced aspects of exercise. When you can, consult a professional to ensure that your exercise regimen is safe and effective. Incorrect form or inappropriate equipment can increase the chance of injury.  Uninformed or ill-advised workout routines will not give you the results you seek. This is also an anxiety maker. Ask for help.

How to Directly Address Your Anxiety

Speaking of asking for help, you may wish to talk with a therapist about the anxiety at the heart of this entire venture. Exercise is a wonderful choice for many reasons. If you’re dedicated and informed, you’ll reap physical and emotional rewards. That said, if reducing anxiety is the reason you start exercising, it makes sense to approach the problem from a few angles.

Complementing your exercise routine with counseling is an effective, two-pronged approach to anxiety relief. You’ll keep anxiety at bay in the short-term. In the long-term, you’ll dig deeper to discover and address the root causes of your stress and worry.

For now, take some time to read more about anxiety treatment and call me soon for a consultation.