How Exercise Helps with Anxiety and Panic Attacks
Stress is an inevitable part of life. Seven out of ten adults in the United States say they experience stress or anxiety daily, and most say it interferes at least moderately with their lives, according to the most recent Anxiety and Depression Association of America survey on stress and anxiety disorders.
It’s impossible to eliminate, but you can learn to manage stress, and most people usually do. You probably already know that exercising is a great way to keep physically fit, manage weight, improve cardiovascular health, and give you energy. But there are also mental and emotional benefits of regular exercise, including helping with your mental health. A clear link exists between physical activity and a decrease in the likelihood of anxiety, depression, and panic attacks. These effects occur biologically, psychologically, and emotionally.
Biological Benefits
Physical exertion releases endorphins, which are chemicals in the brain that function as natural painkillers. Not only do endorphins stimulate positive feelings, but they also improve sleep. Sleep, in turn, reduces stress and improves anxiety. Endorphins aside, exercise energizes the body, leaving you feeling good during and after the activity. Better mood, better sleep, and better feelings reduce the physiological and psychological symptoms of anxiety.
Psychological Benefits
Anxiety can be all-consuming, and it is this overwhelming sense of worry or dread that can lead to panic attacks. Engaging in physical activity that you find challenging and enjoyable distracts you from obsessive, harmful thinking. Your mind rests, in a sense, while your body works. It is important to find an activity that presents a challenge and an activity you’re interested in for the greatest benefits. Half-hearted exercise that feels more like a chore than a fun activity is not helpful, and it may lead to further stress and anxiety. This activity does not need to be hardcore exercise; it’s about getting your heart pumping and your mind off worries.
Emotional Benefits
Giving yourself the goal of more physical activity and following through with it will leave you feeling accomplished. Pursuing and maintaining a healthier lifestyle, too, will grow your confidence. Self-contentment and confidence are incredibly beneficial in keeping anxiety at bay, since most anxiety is rooted in inner conflict.
Getting and Staying Motivated
Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms. But smaller amounts of physical activity — as little as 10 to 15 minutes at a time — may make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.
The most difficult part about increasing your physical activity to reduce anxiety and the likelihood of panic attacks is getting started. It can feel impossible for an overburdened mind to find the time and energy to decide upon and pursue change, but you can do it. The most important thing is to find activities you enjoy that you can, and want to, fit in to your life and schedule. As a supplement to psychotherapy and psychiatric care, physical activity is immensely beneficial in improving your mental health.
At the Arise Society, we help young adults that are struggling with anxiety, depression, gaming and other motivational issues. We provide personalized academic, therapeutic, and social support in a real-world setting, which gives our students the skills to reach their fullest potential.
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