Your mind and body function in repetitive patterns that are instinctual and routine, and all of your biological processes are rhythmic by nature. (IE: Breathing, digestion, sleeping, etc.) When you become anxious that sequence is disrupted, and you become dysregulated with a fight or flight survival response. Everyone feels some degree of anxiety, but when that dysregulated fight or flight response becomes your normal or all-too-frequent state of being, that can lead to chronic anxiety or an anxiety disorder. The only way to calm anxiety is to return to a regulated state of being, and exercise is a very effective way to recalibrate your nervous system and restore your mind to its healthy baseline.
The connection between anxiety and exercise is strong, so if you are considering anxiety therapy you might also consider the benefits of exercising.
Benefits of exercise and how exercise helps with anxiety.
Exercise improves your mood. There are many physiological side effects to anxiety such as increased heartrate, rapid breathing, and sweating, and exercising hijacks and repurposes those symptoms for a healthier cause. By rechanneling the anxiety symptoms the nervous system recalibrates, and instead of releasing stress and anxiety hormones like cortisol, it releases endorphins – chemicals the nervous system creates to cope with pain and stress. As a result, your mood is enhanced and your body and mind regulated.
Exercise leads to confidence. Confidence is a feeling the mind loves because it is one of the antidotes to fear and anxiety. It is very hard to become stuck in a dysregulated state of fight or flight when you are feeling strong and confident. Working out burns calories and builds lean muscle, and the result is that you look – and feel! – your very best.
Exercise helps you sleep better. For people who cope with anxiety sleep is often a struggle, and it is not uncommon for people with an anxiety disorder to also have a sleep disorder. Many credible institutions such as John Hopkins Center for Sleep have proven a strong link between exercise and quality sleep, and research has shown that exercising consistently decreases insomnia, reduces fatigue, and promotes deep sleep.
Exercise increases cognitive function. Countless studies have been done that prove a vital connection between physical fitness and mental fitness. Not only has research concluded that exercise improves focus and concentration, but it is also an incredibly healthy way to take your mind off worrisome thoughts. Simply put, exercise is an effective and healthy way to manage anxiety symptoms, improve your overall well-being, and focus your mental energy on something healthy and productive.
Best exercises for anxiety
Any exercise that forces you to control your breathing and work up a sweat is great, but some are more calming and anxiety-reducing than others. For example, body combat and running are both excellent aerobic activities, but if you struggle with severe anxiety then those styles of exercise may not be the best options for you. When it comes to choosing a form of exercise, the important thing is to be consistent and choose something you genuinely enjoy. The exercises featured below are some of the best exercises for reducing anxiety.
· Hiking – There is something to be said about being nurtured by nature. Studies have consistently proven that nature is healing and can provide symptom relief for multiple physical and mental health issues like depression and anxiety. If the wilderness is not for you, then take a walk in your neighborhood or in a park. The rhythmic pattern of walking and breathing in nature is extremely mentally cleansing and if practiced consistently can help reduce anxiety.
· Dancing – Dancing is much like movement meditation and has been a ritual practice for thousands of years. Music and moving your body in sync with the rhythm is powerfully healing and regulating, so turn on your favorite music and dance in private or else experience the positive energy of a social Zumba class. Chances are you will ease your anxiety, work up a sweat, and have a great time.
· Yoga – The benefits of Yoga are profound because it is one of the few exercises that focus on the mind, body, and soul connection. Not only does yoga focus on beneficial core exercises, detoxifying stretches, and meditation, but it also teaches you to control your breathing, a key element for coping with anxiety. Your breath is your lifeline and number one grounding practice, and yoga celebrates and strengthens your breathing in a way that many find very healing.
Wrapping Up: Include Exercise as Part of Your Anxiety Treatment Plan
Anxiety can negatively impact your body’s ability to regulate itself and can leave you feeling crippled. If you find that you are struggling with intense feelings of worry, know that you are not alone. Anxiety is one of the most prevalent mental health issues affecting our world today, and there is a lot of research and resources available to help you on your journey towards healing and recovery.
If you are ready to take the next step towards relief from your anxiety and develop strong stress management techniques, our Anxiety Therapist at Therapy Cincinnati will create a support plan uniquely curated to your specific needs. Therapy Cincinnati is ready to partner with you on your journey to finding comfort and healing. Please contact us today for a free, 15-minute phone consultation.