SUMMARY: Exercise and Anxiety Disorders
There are other forms of exercise that can help you manage stress besides going to the gym or going for a run if you’re feeling nervous. Thankfully, a variety of exercises can reduce anxiety. When your mind is being tugged in too many places, exercise might help you relax and regain your composure.
The Relationship between Exercise and Anxiety
Although anxiety is a typical response to stress, it can be challenging to control or tolerate. Physical exercise and good mental health are closely related. Exercise can aid in the management of stress, anxiety, depression, insomnia, and weight problems. According to studies, it can help those who have Alzheimer’s disease or other forms of dementia with their memory and cognitive abilities.
Exercise increases the brain’s capacity to make serotonin, a neurotransmitter that aids in mood regulation; this may be why exercise makes people feel happy after exercising. Additionally, it promotes the release of endorphins, the body’s natural opiates and mood-enhancing substances.
You. should be aware that experiencing anxiety is normal and does not indicate weakness or inadequacy. Let’s examine various exercise categories that could assist in symptom relief when it occurs so that you feel better both physically and emotionally.
Exercise with High Intensity Has a Benefit
The ability to treat anxiety may be enhanced by high-intensity exercise. Both high- and low-intensity exercise reduced anxiety symptoms in study participants, but higher-intensity sweat sessions tended to have a larger tendency toward improvement. It’s possible that higher intensity exercise causes a bigger endorphin release and causes a more significant change in brain chemistry than lower intensity exercise. You can see results from a high-intensity workout in less time as well. According to research, even 10 minutes of vigorous exercise can improve both one’s physical and mental well-being.
Additionally, it’s critical to maintain an exercise schedule even in the face of challenges, such as fatigue after work or difficulty rising early on the weekends, because consistency is key to seeing long-term benefits from your workouts. If anything is difficult right now, don’t give up; simply keep going. It’ll become simpler.
A calming effect of yoga
Yoga might assist you in regaining your serenity on days when a vigorous workout feels overwhelming. Additionally, it’s a powerful technique to enhance both your physical and emotional well-being. Yoga postures are made to relax the mind while simultaneously stretching and strengthening the body.
Additionally, yoga teaches you how to breathe more fully and deeply, which can help you feel less anxious and less tense in your muscles. Yoga, according to research, lowers stress-related chemicals like cortisol, which heighten the body’s stress response.
Stretching
Stretching has benefits beyond improving flexibility and releasing tense muscles. A randomized-controlled research found that stretching for 10 minutes helped workers feel less anxious and improved their mental and physical wellbeing. So, if you’re feeling anxious or frightened, stop what you’re doing and extend your entire body. You should experience rapid stretching’s positive effects on your mental wellness.
Strolling outside
Low-intensity exercise is still beneficial, despite the possibility that high-intensity exercise has an advantage for reducing anxiety. The secret is to do it outside, in the natural world. Scientific research has shown that exercising might help you unwind and cleanse your mind. Your mood and spirits will improve thanks to the sunshine and clean air. So it’s simple to understand why so many individuals choose to exercise outside.
When you work out outside, you also pay attention to your surroundings. Natural light also has a positive impact on your circadian rhythms, the cycles that control your sleep patterns and how your body reacts to stress. Plus, the fresh air and sunlight can help you feel more energized and grounded.
Dancing
Another good way to reduce stress is by dancing. Either dancing alone in front of a mirror or dancing with friends is effective. This is a special way to unwind after work or school because dancing improves mood and helps people release stress and tension accumulated throughout their daily routine (so dance around your desk when no one is looking). You’ll adore the way you feel afterward.
What Works for You Can Be Found
If you struggle with anxiety and want to try new forms of exercise, experiment with a few to see what helps and what doesn’t. Adjust accordingly after that. Your path to serenity may involve less vigorous exercise and more yoga, or you may discover that a combination of the two is helpful. The anxiety-relieving workout you’ll stick with is the greatest one. You’re less likely to stick with an activity you find terrible if you pick it. Find an exercise plan that works for you; don’t worry about finding the ideal one.
References:
- “For Anxiety, Higher-Intensity Exercise May Treat Symptoms Better.” consultant360.com/exclusive/consultant360/mental-health/anxiety-higher-intensity-exercise-may-treat-symptoms-better.
- “Depression and anxiety: Exercise eases symptoms – Mayo Clinic.” 27 Sept. 2017, mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.
- Journal of Affective Disorders. Volume 297, 15 January 2022, Pages 26-34.
- Thirthalli J, Naveen GH, Rao MG, Varambally S, Christopher R, Gangadhar BN. Cortisol and antidepressant effects of yoga. Indian J Psychiatry. 2013 Jul;55(Suppl 3):S405-8. doi: 10.4103/0019-5545.116315. PMID: 24049209; PMCID: PMC3768222.
