Treating Anxiety through Exercise
Treatment for anxiety normally consists of a combination of medication and cognitive behavior therapy. But for many people, another aspect of treatment might be exercise. Even a small amount of exercise can help to relieve symptoms of both anxiety and depression.
Kristin Vickers-Douglas, PhD, a psychologist at the Mayo Clinic, says of exercise, "It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety." ('Depression and Anxiety: Exercise Eases Symptoms," 2007, Mayo Clinic)
Exercise reduces anxiety levels; even a single exercise session or taking a brisk walk can help people to feel better. In addition, exercise can create a diversion, allowing someone to reduce symptoms by thinking of something else for a short time. Regular exercise provides these same benefits, but in addition, it can lower adrenaline levels. This not only helps during or shortly after exercise, but also can decrease the intensity of symptoms during future anxiety attacks.
Aerobic exercise has shown best results in reducing anxiety symptoms according to an article, "The Influence of Exercise on Mental Health," by Dr. Daniel M. Landers of Arizona State University. Further, aerobic exercise improves sleep, improves the ability to cope with stress, and increases self-esteem. Dr. Landers explains the best results will appear after weeks of regular exercises, and are more apparent for those that are not fit and have high anxiety to begin with. Dr. Landers sites numerous studies to back up the theory of exercise as a way to reduce anxiety.
The Mayo Clinic offers suggestions for beginning an exercise program:
Discuss an exercise plan with your mental health professional. Besides providing support, you will be able to discuss any concerns you have, what barriers may stand in your way and give you support to keep up an exercise routine.
Set goals for yourself. Goals should be measurable and reasonable. Start small and work your way up. For example, you might want to start with ten minutes three times a week and then increase either the amount of time or the frequency. Continue to increase as you meet goals.
Face barriers in your life. Sometimes anxiety itself interferes with beginning an exercise program, with worry about other people's reactions or feeling self-conscious. Whatever your barriers are, address them and begin eliminating them.
Think of exercise as part of your daily routine. Incorporating exercise into your life will help you to think of it as a necessity rather than a chore.
It is important, however, to talk with your medical doctor before beginning any exercise program to make sure you are physically able to keep up with the program you have set. If you need help, you may consider working with a coach to provide motivation and support. The benefits from a regular exercise program will be well worth it in the end.
Depression and Anxiety: Exercise Eases Symptoms, 2007, Mayo Clinic
Exercise: Another Excellent Way to Combat Anxiety, Date Unknown, MSN Arabia
The Influence of Exercise on Mental Health, Date Unknown, Dr. Daniel M. Landers