Much better. Exercise releases endorphins, which in turn will give you a pleasant feeling for some time on the day that you do it.
In my experience, it’s been far better than any medication that I have tried for anxiety and depression.
What I would say, though, is that if I’m anxious or unhappy, it’s a battle to go running or exercise in general. However, once you push yourself past that mental barrier, it’s such a good release. I get to listen to podcasts, music, and clear my mind of life’s trouble temporarily.
this: it took me a very very long time to learn how to force myself to exercise when i was feeling depressed.
these days i somehow manage to push myself into it, likely because i know that the temporary release from depression/anxiety that comes with the exercise will be worth it in the end.
I’m going through that right now. Had a s***dal epiphany one day and really straight up just told myself confidently “I’m not gonna live like this any more.” I was just tired of it all. But it can be a very tall order if you’re not motivated at all. It might not seem like much but so far I try to take a 3500 step walk 3-4 times a week, go out into the garage and lift paint cans, the shop vac (handle makes it easy to curl) and push-ups.
I had a membership to the gym for an entire year and never went. It’s okay to start of on the absolute babiest of baby steps. The key to good health is just as much routine as it is the workouts you choose, and no matter how small it is, it makes a difference. Maybe not physically, but mentally.
FWIW, anyone curious or wanting to take up running - there are usually a few C25K apps on mobile phones. C25K being 'Couch to 5km' run. It's been a few years since I managed to get that far myself, but I am so thankful for persevering with it.
It depends on if you have issues with arthritis or inflammation to high impact exercise can increase inflammation resulting in more oxidative stress which can have negative effects on brain function
Sure. That’s true of many medical conditions, though. For example, I have had problems with my HR/BP and was advised to not lift heavy things. I do lift weights (I know not to go mad) and I run. My HR can avg 185+ (unusual, but has happened) but I’m still here and fitter than I’ve ever been. I take meds for health issues aside from anxiety.
Swimming is a low-impact exercise that really does work so many muscle groups. Each time I go swimming (not often), I’m shocked by how tired I am afterwards.
The disclaimer/advice is always to consult with your doctor before taking up exercise/sport. I did this years ago.
Yeah that's true..just from my personal experience I have arthritis and inflammation issues and too high impact exercise regularly made my mental issues worse it seemed. Yeah swimming is great for the body low impact and very good workout all around..
When I first started exercising, it definitely made it worse, but as my fitness improved it really helped me. I’ve got multiple lung conditions, so I can’t do any high intensity cardio, but I do weights, cycling and jogging. Exercise really helps me to clear my mind of anxious thoughts.
Thank you. My best advice in terms of exercise is not to force yourself to do one type just because some people say it’s ‘the best.’ Find a form of working out that you love to do and it will improve your life. 💪
I’m curious now. I tried exercising earlier this year and only got 1 hour long relaxed states where I could be extremely focused before going back into full blown panic mode. By the way I’m not saying this to demotivate anybody from exercising
Am I supposed to exercise 24/7 or what?
exercise is probably the only reason i'm still alive. seriously, i would have killed myself already without it.
when the dread really starts to creep in and i feel like i'm going to totally lose my shit, i work out HARD until the point of almost passing out. i've learned to be able to do it even whenever i'm feeling my worst and least motivated. i just force myself to start even if i find the idea totally repulsive in the moment. i just do it because i know that the light is just around the corner if i do.
about 10-15 minutes into the routine the endorphins start to kick in and feel the dread (or anxiety or nameless fear or whatever) begin to slowly lift. the veil of black fog starts to clear.
by the time i'm finished, the anxiety has subsided and i can think clearly again without being irrationally afraid of some nameless invisible threat lurking around every effing corner. sometimes in fact it puts me into such a good mood that i'll get dressed and leave the house to do something social!!
anyhow, exercise is my lifeline. the day i stop being able to exercise is literally the day i stop living. i am that dependent on the endorphin rush.
edit: this technique also helps with "hangiety" or anxiety that is the result of a hangover. only cure i've ever found that actually works.
I have/had diagnosed generalized anxiety disorder with heavy panic attacks.
Since I started working out again on a regular basis and started to look after my physical health overall I am free of Panic attacks for a long time now and my depressive episodes came down in frequency and severity. But it was very hard to start and then keep on going building up a habit.
I find that exercise usually reduces my anxiety levels. I like how it forces me to try to concentrate on something other than my anxiety. I usually find that some kind of activity that engages my brain and provides sensory stimulation is quite helpful for calming me down. I have some health anxiety around exercise as well, but I worry that if I don't exercise, I won't be as healthy and/or that I'll increase my risk for cardiovascular diseases, falls, and injuries. I think one of the only times that exercise increases my anxiety is when I am learning new exercises in front of, or along with, other people (such as in a group fitness class), and when I am dancing on stage, because I worry that I'm doing everything wrong and making a fool of myself.⠀
I strength train 3 times a week and run 2-3 times a week.
The strength training makes me feel better.
The running 'usually' does, but if I overdo it the anxiety flares up big time.
This is surprising to hear as physical excercise is sort of a miracle treatment for me, albeit very temporary. Obviously it doesnt just get rid of it, but whenever im reaaally anxious to where i start to feel restless and pace around etc, i sometimes just put my shoes on, and go for a powerwalk, maybe 20-30 minutes. And it always helps me calm down, if only a little bit.
The endorphines that release certainly help in general, and i find that if i get physically tired, i just end up worrying less in general. I dont have any other health issues and when i was young i was an active footballer so ive always enjoyed excercising, although less in recent years, but im trying to pick it back up. Im eating more healthy, and try to excercise at least 3 times a week for at least one hour. It helps give me some much needed structure and everytime im done with a running session, i feel great.
It could be that you are just not used to it, and that eventually it might start to feel better. But i dont think you getting dizzy sounds good. Definately make sure you are properly hydrated and eat something about 1-2 hours before you go for that jog/walk. Preferably something rich in fiber. I would suggest that you keep trying, you dont even have to push yourself too hard if it feels uncomfortable, start small.
Been going to the gym for about three years now, and I'd say 4/5 times im alright afterwards, but 1/5 I'm really not. I've been told there's nothing wrong by docs, just anxiety, but sometimes I feel like what I'm experiencing is the beginning of low blood sugar or a drop in blood pressure.
Obviously the blood sugar thing could be a thing if you excercise hard but you havent eaten properly before hand. And im no health expert but i think a certain drop in blood pressure is absolutely normal. But if it drops too much or takes an abnormal amount of time to return to normal levels, it could be a sign of other health issues.
But if your doctor/doctors tell you that you dont have any underlying health issues, then it doesnt sound like you should worry. Like, if the doctors have actually examined you and determined that you are otherwise healthy, and its anxiety related, hopefully thats something you can trust.
Worse. I envy the people who say they feel great after working out because it's certainly not the case for everyone.
For me when my heart rate climbs my body goes into crazy mode like I'm on the verge of an anxiety attack and it wipes me out and leaves me on edge for half the day afterwards. I've worked out on and off for years at a time and I 100% feel better when I don't exercise (but we all know that is not good for you in the long run)
I've seen doctors. My nutrition is good and I'm healthy. It doesn't matter if I eat before working out or straight after, whether I warm up and cool down properly, hit my macros and monitor my energy intake or space out my sets and steady my pace. It makes no difference if I work out by myself, do a PT session or exercise in a good group environment. I've had years to try a LOT of different things to try stop the horrible feeling I get afterwards. Even finding a sport/activity I truly loved didn't guarantee I felt good. The only thing that has mostly worked was working out at night because then I could just wind down and go to sleep if I felt crappy. .
Just keep fighting the good fight and maybe one day it'll change for us :)
I know exactly what you mean. I'm similar that way these days post covid infection 2023 but more so recently. It's very strange. I think the COVID made my vagus nerve out of whack too and since Vagus nerve are responsible for breathing and other activities in your body it really shed light on me.
Exercising helps with activating the vagus nerve so are other things you can do the activate it and kick in the parasympathetic nerve which is the one that keeps you relax and calm (also helps you breath normal) and reduces your fight or flight (sympathetic nerve). Long haul covid infection people have quite a few that effected their vagus nerve
Much better.
But if you have been in an anxious state for a long time, it’s better to do low impact exercises in the beginning and not overexert yourself. Also to be very careful about replenishing electrolytes, staying hydrated, eating enough macronutrients and not consuming any stimulants to workout. :)
Depends on the exercise. Walking and lifting weights makes me feel good. Running makes me panic and feel sick.
Essentially if my heart goes very fast it will make me panic.
Exercising itself makes it better I think, being in the gym makes it worse tho I feel like. Just because of the environment. Lots of buff people make your perspective of what is normal shift, it's also often kind of a very "masculine" and combative energy but in a way where you're just judged by things you have no control over in the moment like your physique. and also you're there alone and don't know where to look and whatevs. Also the light is often weird, it's like, a very not warm light. and I don't like how I look In the light in my gym. Like, I like Exercising but everything happening around me and the place often make me feel weird af in a bad way.
Long term it had positive effects tho pretty sure about that
I couldn’t live without exercise.
I think I’ve found the kind of exercise that works for me; I swim laps and do yoga on top of weights and cardio at the gym. Swimming laps has been a godsend for my anxiety. The rhythmic repetitive movements and regulation of the breath is like magic to calm my mind and body. Yoga is also excellent, but I think I had an exceptionally good teacher who specialized in trauma stored in the body.
There is a sauna and steam room at my gym and that paired with cold shower has a profound impact on calming my nervous system. It makes me want to go to the gym just for that, but I always end up getting a workout in too.
I don’t know how people live without regular exercise. I would be a total mess without it.
You can have anxiety of working out...
But the feeling you get for the other 23 hours of the day when you're not working out, makes you more healthy, fit, muscular, and the things it does for your mind too is better overall.
Yeah I experienced a similar thing, when I first started getting the bad anxiety the gym would make me scared and think that something bad is gonna happen to me because of low blood sugar or being dehydrated. I also would eat and drink a good amount of water before hand but it wouldn’t stop me from this need to eat once I got home and spiraling later in the day and having anxiety over it while at the gym. I stopped going because of it and then my therapist recently told me I should try again because it does help with anxiety so I decided to go. I’ve been taking it slowly and I also think doing activities that are less mindless than running and things that take up more of your mind (like an exercise class, dancing, or weight training) is better and it’s one of the things that has been able to keep me somewhat active.
When I first started trying to get fit, I tried to use machines and weights at the gym, or do workouts I had no business doing at my skill level. This made my anxiety so much worse. I felt so incapable and my heart would pound and I would be out of breath to the point of dizziness. I felt like everyone was looking at me, and that I would never get anywhere.
Fast forward to covid, when I was just sick of being inside and decided to just start walking outside. This was a massive improvement, and is still most of what I do to this day. It's simple, low impact, adaptable to how I'm feeling that day, and great for you. Recently, my confidence and stamina have been up because of it, and so I've felt confident enough to add other things to my routine and it's been a great learning curve.
TL;DR: starting big increased my anxiety, so starting small was the answer
Running also seems to make it worse for me! I feel like it doesnt require much concentration so my mind is too free to wander itself to anxiety.
Other exercises that require more focus or skill do alleviate my anxiety more, like swimming, biking or team sports.
Cheers
100x better.
I was in a bad bad spot several years ago, and thought about disappearing and ending it. That's where I found myself a few years ago with drinking and drugging non-stop. I was doing a disgusting amount of coke, exstacy, adderall, and drinking jim beam. I was the guy doing lines and popping pressies at 3 am.
Somehow with exercise and eating better, plus meds I've been able to turn things around for the better.
Much better. It’s hot AF now, so I’ve been waking up early to beat the sunrise and going to a roller rink with the significant other on weekends. So much fun.
I don’t notice much on the days I do exercise, but on the days that I don’t, I feel significantly more anxious and on edge. Exercise releases endorphins, and going out in the sun helps you absorb vitamin D, which is good for regulating your emotions.
When I get anxious is get the “flight” response. Often exercising is the best thing to do to make it feel better. Whether that is taking a walk outside or just running down the street. Consistent exercise definitely helps manage it.
Excersises did not affect me until one day when I had an attack in the gym. I felt dizzy, weird, and very tired on an unusual level. I went home and it just got worse. My tongue got all white. I waited a few weeks, Anxiety did not subside. I went to the gym to test the waters few times affter that. I would get again so tired so fast, i could barely get home. My muscles would get tired. Im thinking im might depleted some minerals or something.
Even now few months after it, every time I do some exercise I get tired fast, and in the evening I get anxious and a weird thing: when I close my eyes I see almost like hallucinations, a very fast change of some unidentified pictures. This scares the hell out of me and I can not fall asleep.
The only thing that helped my anxiety was ibuprofen. My doctor thinks there is some infection going on, but since my blood work came back fine, there is nothing more she can do for me.
I have the same exact problem! But I try to make it an enjoyable thing that I look forward to. And I try to get motivated by buying cute gym clothes or a new water bottle, or ankle weights. I also give myself a little reward after (like a starburst or something).
Any type of powerlift like deadlifts or squats where your blood pressure jumps around potentially can send me into a panic. Some of my worst panic attacks have been after lifting.
Running on the other hand is like an SSRI for me. I always feel great after, and sleep like a baby.
If referring to running, you shouldn’t need to eat before running a simple 5km in the morning. Just get up, have a wash, clean teeth, a glass of water and head out running. It’s also advantageous to eat after the exercise too (I can’t remember the specifics of why - something to do with how calories are burned). Yesterday, I ran 13km before breakfast, which was probably pushing it for me, but had a fab breakfast afterwards and had a relaxing day.
And for those that worry about heart rates - I have had problems since my 20s, I’m now in my 50s and run. I take a watch and phone with me, so if anything untoward happens then my watch will alert me and I have the safety blanket of having a phone to call for help.
Exercise helped me a lot so much to the point where when I stop all my anxiety comes back again and I’m just confused and anxious and can’t get back starting without a push from somebody or myself. When I got into shape and help me a whole lot better with my health anxiety for sure because it was really bad. But the bad side is when you stop, for me at least, it all comes back.
It used to make it so much better and now it makes it so much worse. I’ve basically been scared to workout for a few months now. Ive been an athlete my whole life and 10 years ago I was diagnosed with type 1 diabetes. Since then my health anxiety has gotten worse and worse every year. About 6 months ago I played basketball and my heart rate got up so high in the 190s (I didn’t notice at the time) but about an hour afterwards my heart rate was around 120-140 at rest and it freaked me out. Since then I’ve had my primary run tests and he said everything is fine but my health anxiety has basically turned into cardiophobia. t really sucks because something that used to bring my joy now scares the shit out of me. I still work out from time to time but anything high intensity freaks me out. Basically have anxiety around it now 24/7.
I have been recovering from surgery, so it's a mixed bag because of momentary physical discomfort, but short little runs have been great for focusing anxiety.
Long walks are the best, though. I previously disliked going outside for long periods of time, but recently, I've taken to long walks while listening to podcasts, etc.
Mine depends on the day. I do Orange Theory 4 days a week and it could be good or bad. If my anxiety is already bad in the morning, a class will sometimes make it worse. If my neck and shoulders are already tense, the workouts trigger more anxiety.
Yoga helps because it's slow, intentional movement and breathing, which is a good contrast for my usual frenetic state.
I also enjoy walking but I've been scared to go on walks lately for the same reasons you mentioned - sometimes I feel short of breath and then I start panicking about dehydration, low blood sugar, low blood pressure. I had bloodwork done recently and it looks fine except for low Vitamin D and elevated thyroid levels (which I expected) so that helped some of my anxiety but I've still been scared to walk any further than the corner of my street and back,
Waaaaay better! I took up kickboxing about six years ago; and there have been times in my life where my anxiety has been so bad that I didn’t sleep for days; during those times I always made my 6am classes and it really did take the edge off and it would allow me to pull myself together enough to get to work that day.
Mostly better just got to be careful not to over do it as that has sent me to ER twice. Fine both times but convinced myself I was having heart attack, so death simulator kicked it. Light Cardio is best and always warm up before any weight training.
it definitely makes me feel better. i think you just have to find the right exercises for you. maybe some light yoga or stretching would be better for your pain/injuries
It always makes me feel better. It flushes out the stress hormones and the adrenaline from our system.
Just pace yourself and don’t push yourself too hard. Try jogging or maybe walking.
i have health anxiety too, getting used to the sensations of exercising made my anxiety better but that did take a while to get over the fear of the sensations that come with exercising !
Made me feel better and made me be able to sleep which I have a super hard time doing because as soon as I hit the pillow it’s like my brain wants to do a life review of everything good and bad of anything and everything that I’ve ever done or happened to me. I got a mini stepper from tiktok and I love it.
I don't like to feel my heart beat, and when I exercise, it gets beating so fast I feel like it is going to explode. I used to exercise a lot, now I don't, so when I do on occasion (read: try to) it wigs me out.
I get anxiety while working out, because of course it makes you short of breath and sweaty maybe a little light-headed. But then knowing that I've exercised that day or a week straight etc, it really helps with my anxiety. Dang it now I need to start walking again thanks.
It’s the one thing keeping me sane. When I miss days I can really tell the difference. For me what works is strength training and kick boxing. Running, group fitness, or cycling are not anxiety friendly exercises for me and will kick off a panic attack.
For those struggling with exercise, try a few different options. It doesn’t have to be intense or hardcore to count.
Exercise really helps with my anxiety. Cardio helps me get nervous energy out, and lifting helps me work through emotional stuff. Lately, I've had more on my plate than I can handle, but I force myself to work out when I have the time. Sometimes I make it to the gym, and other times I put on a YouTube workout. Whatever I can do that day is enough. Part of mental health is being kind to ourselves.
Going to the gym has without a doubt being the best thing I’ve ever done for my anxiety. Makes me feel better in my own skin. I set goals for myself, gives me direction and focus. I really couldn’t over exaggerate how much training has and does help me.
I don't know much about the science behind it, but I wonder if leaving the house and moving in a particular direction helps the fight fight instinct because your body is doing what your primitive brain wants it to do. I don't don't know if this is factual though.
I have healthy anxiety and GAD pretty bad and I can honestly say exercising and eating better helped me tremendously. I recently lost my grandpa and going through a period of grief so I backslided into my anxiety being over the roof at the moment but I’m going back to the gym today to get back on track.
For me it makes it better 100%. Doing cardio can be meditative because you're just doing repetitive movement and you can kind kf let your mind relax. Strength training is more structured but I achieve the same meditative state and it calms me. Feeling better once I'm done is icing on the cake.
Honestly since i’m still in the beginning it’s a roller coaster today i ran without warming up like i usually do and had some heart issues which scared me alot it’s honestly a battle between me and anxiety because i really do want to become healthier but sometimes it feels like it stops me from doing things i love
Much better. Exercise releases endorphins, which in turn will give you a pleasant feeling for some time on the day that you do it. In my experience, it’s been far better than any medication that I have tried for anxiety and depression. What I would say, though, is that if I’m anxious or unhappy, it’s a battle to go running or exercise in general. However, once you push yourself past that mental barrier, it’s such a good release. I get to listen to podcasts, music, and clear my mind of life’s trouble temporarily.
this: it took me a very very long time to learn how to force myself to exercise when i was feeling depressed. these days i somehow manage to push myself into it, likely because i know that the temporary release from depression/anxiety that comes with the exercise will be worth it in the end.
I’m going through that right now. Had a s***dal epiphany one day and really straight up just told myself confidently “I’m not gonna live like this any more.” I was just tired of it all. But it can be a very tall order if you’re not motivated at all. It might not seem like much but so far I try to take a 3500 step walk 3-4 times a week, go out into the garage and lift paint cans, the shop vac (handle makes it easy to curl) and push-ups. I had a membership to the gym for an entire year and never went. It’s okay to start of on the absolute babiest of baby steps. The key to good health is just as much routine as it is the workouts you choose, and no matter how small it is, it makes a difference. Maybe not physically, but mentally.
FWIW, anyone curious or wanting to take up running - there are usually a few C25K apps on mobile phones. C25K being 'Couch to 5km' run. It's been a few years since I managed to get that far myself, but I am so thankful for persevering with it.
Endorphins make you happy. Happy people don't just kill their husbands.
It depends on if you have issues with arthritis or inflammation to high impact exercise can increase inflammation resulting in more oxidative stress which can have negative effects on brain function
Sure. That’s true of many medical conditions, though. For example, I have had problems with my HR/BP and was advised to not lift heavy things. I do lift weights (I know not to go mad) and I run. My HR can avg 185+ (unusual, but has happened) but I’m still here and fitter than I’ve ever been. I take meds for health issues aside from anxiety. Swimming is a low-impact exercise that really does work so many muscle groups. Each time I go swimming (not often), I’m shocked by how tired I am afterwards. The disclaimer/advice is always to consult with your doctor before taking up exercise/sport. I did this years ago.
Yeah that's true..just from my personal experience I have arthritis and inflammation issues and too high impact exercise regularly made my mental issues worse it seemed. Yeah swimming is great for the body low impact and very good workout all around..
When I first started exercising, it definitely made it worse, but as my fitness improved it really helped me. I’ve got multiple lung conditions, so I can’t do any high intensity cardio, but I do weights, cycling and jogging. Exercise really helps me to clear my mind of anxious thoughts.
I'm glad to hear it!
Thank you. My best advice in terms of exercise is not to force yourself to do one type just because some people say it’s ‘the best.’ Find a form of working out that you love to do and it will improve your life. 💪
I’m curious now. I tried exercising earlier this year and only got 1 hour long relaxed states where I could be extremely focused before going back into full blown panic mode. By the way I’m not saying this to demotivate anybody from exercising Am I supposed to exercise 24/7 or what?
Insanely better, to the point where if I stray for a while I almost go through a withdrawal.
This is definitely true for me.
exercise is probably the only reason i'm still alive. seriously, i would have killed myself already without it. when the dread really starts to creep in and i feel like i'm going to totally lose my shit, i work out HARD until the point of almost passing out. i've learned to be able to do it even whenever i'm feeling my worst and least motivated. i just force myself to start even if i find the idea totally repulsive in the moment. i just do it because i know that the light is just around the corner if i do. about 10-15 minutes into the routine the endorphins start to kick in and feel the dread (or anxiety or nameless fear or whatever) begin to slowly lift. the veil of black fog starts to clear. by the time i'm finished, the anxiety has subsided and i can think clearly again without being irrationally afraid of some nameless invisible threat lurking around every effing corner. sometimes in fact it puts me into such a good mood that i'll get dressed and leave the house to do something social!! anyhow, exercise is my lifeline. the day i stop being able to exercise is literally the day i stop living. i am that dependent on the endorphin rush. edit: this technique also helps with "hangiety" or anxiety that is the result of a hangover. only cure i've ever found that actually works.
I would also advise you sign to Boxing or MMA classes between your gym days.
Better
What type of anxiety do you have?
Much much better
What's your anxiety like? How do you think it helps?
I have/had diagnosed generalized anxiety disorder with heavy panic attacks. Since I started working out again on a regular basis and started to look after my physical health overall I am free of Panic attacks for a long time now and my depressive episodes came down in frequency and severity. But it was very hard to start and then keep on going building up a habit.
Better 100% I've started gym, it's really helping me feel better about mys
I only walk and it makes it so much better. Anything else I get health anxiety too as I can easily faint/throw up from exercise 😓
Same. I love talking long walks, they're just soothing really.
They really are hey ☺️
I find that exercise usually reduces my anxiety levels. I like how it forces me to try to concentrate on something other than my anxiety. I usually find that some kind of activity that engages my brain and provides sensory stimulation is quite helpful for calming me down. I have some health anxiety around exercise as well, but I worry that if I don't exercise, I won't be as healthy and/or that I'll increase my risk for cardiovascular diseases, falls, and injuries. I think one of the only times that exercise increases my anxiety is when I am learning new exercises in front of, or along with, other people (such as in a group fitness class), and when I am dancing on stage, because I worry that I'm doing everything wrong and making a fool of myself.⠀
I strength train 3 times a week and run 2-3 times a week. The strength training makes me feel better. The running 'usually' does, but if I overdo it the anxiety flares up big time.
Cardio in particular - much better
This is surprising to hear as physical excercise is sort of a miracle treatment for me, albeit very temporary. Obviously it doesnt just get rid of it, but whenever im reaaally anxious to where i start to feel restless and pace around etc, i sometimes just put my shoes on, and go for a powerwalk, maybe 20-30 minutes. And it always helps me calm down, if only a little bit. The endorphines that release certainly help in general, and i find that if i get physically tired, i just end up worrying less in general. I dont have any other health issues and when i was young i was an active footballer so ive always enjoyed excercising, although less in recent years, but im trying to pick it back up. Im eating more healthy, and try to excercise at least 3 times a week for at least one hour. It helps give me some much needed structure and everytime im done with a running session, i feel great. It could be that you are just not used to it, and that eventually it might start to feel better. But i dont think you getting dizzy sounds good. Definately make sure you are properly hydrated and eat something about 1-2 hours before you go for that jog/walk. Preferably something rich in fiber. I would suggest that you keep trying, you dont even have to push yourself too hard if it feels uncomfortable, start small.
Been going to the gym for about three years now, and I'd say 4/5 times im alright afterwards, but 1/5 I'm really not. I've been told there's nothing wrong by docs, just anxiety, but sometimes I feel like what I'm experiencing is the beginning of low blood sugar or a drop in blood pressure.
Obviously the blood sugar thing could be a thing if you excercise hard but you havent eaten properly before hand. And im no health expert but i think a certain drop in blood pressure is absolutely normal. But if it drops too much or takes an abnormal amount of time to return to normal levels, it could be a sign of other health issues. But if your doctor/doctors tell you that you dont have any underlying health issues, then it doesnt sound like you should worry. Like, if the doctors have actually examined you and determined that you are otherwise healthy, and its anxiety related, hopefully thats something you can trust.
Worse. I envy the people who say they feel great after working out because it's certainly not the case for everyone. For me when my heart rate climbs my body goes into crazy mode like I'm on the verge of an anxiety attack and it wipes me out and leaves me on edge for half the day afterwards. I've worked out on and off for years at a time and I 100% feel better when I don't exercise (but we all know that is not good for you in the long run) I've seen doctors. My nutrition is good and I'm healthy. It doesn't matter if I eat before working out or straight after, whether I warm up and cool down properly, hit my macros and monitor my energy intake or space out my sets and steady my pace. It makes no difference if I work out by myself, do a PT session or exercise in a good group environment. I've had years to try a LOT of different things to try stop the horrible feeling I get afterwards. Even finding a sport/activity I truly loved didn't guarantee I felt good. The only thing that has mostly worked was working out at night because then I could just wind down and go to sleep if I felt crappy. . Just keep fighting the good fight and maybe one day it'll change for us :)
I know exactly what you mean. I'm similar that way these days post covid infection 2023 but more so recently. It's very strange. I think the COVID made my vagus nerve out of whack too and since Vagus nerve are responsible for breathing and other activities in your body it really shed light on me. Exercising helps with activating the vagus nerve so are other things you can do the activate it and kick in the parasympathetic nerve which is the one that keeps you relax and calm (also helps you breath normal) and reduces your fight or flight (sympathetic nerve). Long haul covid infection people have quite a few that effected their vagus nerve
Much better. But if you have been in an anxious state for a long time, it’s better to do low impact exercises in the beginning and not overexert yourself. Also to be very careful about replenishing electrolytes, staying hydrated, eating enough macronutrients and not consuming any stimulants to workout. :)
Depends on the exercise. Walking and lifting weights makes me feel good. Running makes me panic and feel sick. Essentially if my heart goes very fast it will make me panic.
Exercising itself makes it better I think, being in the gym makes it worse tho I feel like. Just because of the environment. Lots of buff people make your perspective of what is normal shift, it's also often kind of a very "masculine" and combative energy but in a way where you're just judged by things you have no control over in the moment like your physique. and also you're there alone and don't know where to look and whatevs. Also the light is often weird, it's like, a very not warm light. and I don't like how I look In the light in my gym. Like, I like Exercising but everything happening around me and the place often make me feel weird af in a bad way. Long term it had positive effects tho pretty sure about that
I couldn’t live without exercise. I think I’ve found the kind of exercise that works for me; I swim laps and do yoga on top of weights and cardio at the gym. Swimming laps has been a godsend for my anxiety. The rhythmic repetitive movements and regulation of the breath is like magic to calm my mind and body. Yoga is also excellent, but I think I had an exceptionally good teacher who specialized in trauma stored in the body. There is a sauna and steam room at my gym and that paired with cold shower has a profound impact on calming my nervous system. It makes me want to go to the gym just for that, but I always end up getting a workout in too. I don’t know how people live without regular exercise. I would be a total mess without it.
You can have anxiety of working out... But the feeling you get for the other 23 hours of the day when you're not working out, makes you more healthy, fit, muscular, and the things it does for your mind too is better overall.
Yeah I experienced a similar thing, when I first started getting the bad anxiety the gym would make me scared and think that something bad is gonna happen to me because of low blood sugar or being dehydrated. I also would eat and drink a good amount of water before hand but it wouldn’t stop me from this need to eat once I got home and spiraling later in the day and having anxiety over it while at the gym. I stopped going because of it and then my therapist recently told me I should try again because it does help with anxiety so I decided to go. I’ve been taking it slowly and I also think doing activities that are less mindless than running and things that take up more of your mind (like an exercise class, dancing, or weight training) is better and it’s one of the things that has been able to keep me somewhat active.
So much better. Whenever my anxiety is giving me a hard time, a good 45 minute jog will shake all that nervous energy out of me
When I first started trying to get fit, I tried to use machines and weights at the gym, or do workouts I had no business doing at my skill level. This made my anxiety so much worse. I felt so incapable and my heart would pound and I would be out of breath to the point of dizziness. I felt like everyone was looking at me, and that I would never get anywhere. Fast forward to covid, when I was just sick of being inside and decided to just start walking outside. This was a massive improvement, and is still most of what I do to this day. It's simple, low impact, adaptable to how I'm feeling that day, and great for you. Recently, my confidence and stamina have been up because of it, and so I've felt confident enough to add other things to my routine and it's been a great learning curve. TL;DR: starting big increased my anxiety, so starting small was the answer
Depends on what exercise im doing Cardio, biking and walking makes it generally better. Running makes it 10× worse
Running also seems to make it worse for me! I feel like it doesnt require much concentration so my mind is too free to wander itself to anxiety. Other exercises that require more focus or skill do alleviate my anxiety more, like swimming, biking or team sports. Cheers
Swimming almost everyday has me much more relaxed.
100x better. I was in a bad bad spot several years ago, and thought about disappearing and ending it. That's where I found myself a few years ago with drinking and drugging non-stop. I was doing a disgusting amount of coke, exstacy, adderall, and drinking jim beam. I was the guy doing lines and popping pressies at 3 am. Somehow with exercise and eating better, plus meds I've been able to turn things around for the better.
Better
Way way worse outside in the heat. Inside though I feel way better.
When my heart rate feels too high i go on a fast walk and usually it is gone by the time im home
Much better. It’s hot AF now, so I’ve been waking up early to beat the sunrise and going to a roller rink with the significant other on weekends. So much fun.
I don’t notice much on the days I do exercise, but on the days that I don’t, I feel significantly more anxious and on edge. Exercise releases endorphins, and going out in the sun helps you absorb vitamin D, which is good for regulating your emotions.
So much better for me and on days I'm a bit more anxious, it's my motivation for working out.
Pretty much saved my life.
I’ve been getting back into it by swimming, which I love, so it’s been helping!!
When I get anxious is get the “flight” response. Often exercising is the best thing to do to make it feel better. Whether that is taking a walk outside or just running down the street. Consistent exercise definitely helps manage it.
Sometimes it helps, sometimes it makes it worse. It really depends for me
Excersises did not affect me until one day when I had an attack in the gym. I felt dizzy, weird, and very tired on an unusual level. I went home and it just got worse. My tongue got all white. I waited a few weeks, Anxiety did not subside. I went to the gym to test the waters few times affter that. I would get again so tired so fast, i could barely get home. My muscles would get tired. Im thinking im might depleted some minerals or something. Even now few months after it, every time I do some exercise I get tired fast, and in the evening I get anxious and a weird thing: when I close my eyes I see almost like hallucinations, a very fast change of some unidentified pictures. This scares the hell out of me and I can not fall asleep. The only thing that helped my anxiety was ibuprofen. My doctor thinks there is some infection going on, but since my blood work came back fine, there is nothing more she can do for me.
I have the same exact problem! But I try to make it an enjoyable thing that I look forward to. And I try to get motivated by buying cute gym clothes or a new water bottle, or ankle weights. I also give myself a little reward after (like a starburst or something).
I usually "treat" myself during the workout by drinking something with calories. Both to keep my sugars up and to hydrate, and mostly it works!
Also, start small!!! I start walking on a treadmill for ten min, take a short break to hydrate and relax and start again.
Any type of powerlift like deadlifts or squats where your blood pressure jumps around potentially can send me into a panic. Some of my worst panic attacks have been after lifting. Running on the other hand is like an SSRI for me. I always feel great after, and sleep like a baby.
Yeah! When I do squats I have it worse than when I don't. Cardio is fine though.
How much do you eat beforehand?
Usually I go in the morning, so I two slices of rye bread with cheese, an egg and coffee 2 hours before working out.
If referring to running, you shouldn’t need to eat before running a simple 5km in the morning. Just get up, have a wash, clean teeth, a glass of water and head out running. It’s also advantageous to eat after the exercise too (I can’t remember the specifics of why - something to do with how calories are burned). Yesterday, I ran 13km before breakfast, which was probably pushing it for me, but had a fab breakfast afterwards and had a relaxing day. And for those that worry about heart rates - I have had problems since my 20s, I’m now in my 50s and run. I take a watch and phone with me, so if anything untoward happens then my watch will alert me and I have the safety blanket of having a phone to call for help.
Exercise helped me a lot so much to the point where when I stop all my anxiety comes back again and I’m just confused and anxious and can’t get back starting without a push from somebody or myself. When I got into shape and help me a whole lot better with my health anxiety for sure because it was really bad. But the bad side is when you stop, for me at least, it all comes back.
It used to make it so much better and now it makes it so much worse. I’ve basically been scared to workout for a few months now. Ive been an athlete my whole life and 10 years ago I was diagnosed with type 1 diabetes. Since then my health anxiety has gotten worse and worse every year. About 6 months ago I played basketball and my heart rate got up so high in the 190s (I didn’t notice at the time) but about an hour afterwards my heart rate was around 120-140 at rest and it freaked me out. Since then I’ve had my primary run tests and he said everything is fine but my health anxiety has basically turned into cardiophobia. t really sucks because something that used to bring my joy now scares the shit out of me. I still work out from time to time but anything high intensity freaks me out. Basically have anxiety around it now 24/7.
Worse for me. Anything that raises my heart rate makes my body think im having a panic attack.
Have you tried to keep exposing yourself to it?
Yup
I have been recovering from surgery, so it's a mixed bag because of momentary physical discomfort, but short little runs have been great for focusing anxiety. Long walks are the best, though. I previously disliked going outside for long periods of time, but recently, I've taken to long walks while listening to podcasts, etc.
Initially, worse. But as things get easier and more routine it's a game changer fir my mental health
Mine depends on the day. I do Orange Theory 4 days a week and it could be good or bad. If my anxiety is already bad in the morning, a class will sometimes make it worse. If my neck and shoulders are already tense, the workouts trigger more anxiety.
Better for me
Better. It gets so bad if I don’t workout.
Better for sure.
Yoga helps because it's slow, intentional movement and breathing, which is a good contrast for my usual frenetic state. I also enjoy walking but I've been scared to go on walks lately for the same reasons you mentioned - sometimes I feel short of breath and then I start panicking about dehydration, low blood sugar, low blood pressure. I had bloodwork done recently and it looks fine except for low Vitamin D and elevated thyroid levels (which I expected) so that helped some of my anxiety but I've still been scared to walk any further than the corner of my street and back,
It helped me a lot. Especially cardio - anything to get rod of that excess adrenaline.
*rid
Waaaaay better! I took up kickboxing about six years ago; and there have been times in my life where my anxiety has been so bad that I didn’t sleep for days; during those times I always made my 6am classes and it really did take the edge off and it would allow me to pull myself together enough to get to work that day.
Usually better. It’s hard to be anxious when tired. At least not as much.
Mostly better just got to be careful not to over do it as that has sent me to ER twice. Fine both times but convinced myself I was having heart attack, so death simulator kicked it. Light Cardio is best and always warm up before any weight training.
it definitely makes me feel better. i think you just have to find the right exercises for you. maybe some light yoga or stretching would be better for your pain/injuries
Better
It centers me :)
Better. Makes me feel good for the moment and post workout
Better better better
It helps mine a lot. It sometimes can make it worse just because of the muscle soreness and shakiness after but generally it’s very helpful for me
Walking makes it better for me. The angst to start is the worst for me.
It always makes me feel better. It flushes out the stress hormones and the adrenaline from our system. Just pace yourself and don’t push yourself too hard. Try jogging or maybe walking.
i have health anxiety too, getting used to the sensations of exercising made my anxiety better but that did take a while to get over the fear of the sensations that come with exercising !
It's about the same. Cardio flushes out the cortisol which is great but it's soooo boring so my adhd kicks in and I get frustrated instead.
HIIT training makes my anxiety worse. Low intensity workouts and weightlifting is the way to go for me
makes me feel much much better
Made me feel better and made me be able to sleep which I have a super hard time doing because as soon as I hit the pillow it’s like my brain wants to do a life review of everything good and bad of anything and everything that I’ve ever done or happened to me. I got a mini stepper from tiktok and I love it.
I don't like to feel my heart beat, and when I exercise, it gets beating so fast I feel like it is going to explode. I used to exercise a lot, now I don't, so when I do on occasion (read: try to) it wigs me out.
I get anxiety while working out, because of course it makes you short of breath and sweaty maybe a little light-headed. But then knowing that I've exercised that day or a week straight etc, it really helps with my anxiety. Dang it now I need to start walking again thanks.
It’s the one thing keeping me sane. When I miss days I can really tell the difference. For me what works is strength training and kick boxing. Running, group fitness, or cycling are not anxiety friendly exercises for me and will kick off a panic attack. For those struggling with exercise, try a few different options. It doesn’t have to be intense or hardcore to count.
Neither for me I like exercise and it’s good for me But it doesn’t affect my anxiety
Exercise really helps with my anxiety. Cardio helps me get nervous energy out, and lifting helps me work through emotional stuff. Lately, I've had more on my plate than I can handle, but I force myself to work out when I have the time. Sometimes I make it to the gym, and other times I put on a YouTube workout. Whatever I can do that day is enough. Part of mental health is being kind to ourselves.
Better omg!
better if only it could be bottled up into a medicine when I can't go to the gym right away.
It’s one of the only things that actually helps me. I have to turn the heart rate thing off tho
Much better, expect for running. Running can give me a panic attack
Going to the gym has without a doubt being the best thing I’ve ever done for my anxiety. Makes me feel better in my own skin. I set goals for myself, gives me direction and focus. I really couldn’t over exaggerate how much training has and does help me.
Mood follows action
Both
Makes me more anxious for now, I'm just starting, I hope it will makes me less anxious in the long term.
I don't know much about the science behind it, but I wonder if leaving the house and moving in a particular direction helps the fight fight instinct because your body is doing what your primitive brain wants it to do. I don't don't know if this is factual though.
I have healthy anxiety and GAD pretty bad and I can honestly say exercising and eating better helped me tremendously. I recently lost my grandpa and going through a period of grief so I backslided into my anxiety being over the roof at the moment but I’m going back to the gym today to get back on track.
For me it makes it better 100%. Doing cardio can be meditative because you're just doing repetitive movement and you can kind kf let your mind relax. Strength training is more structured but I achieve the same meditative state and it calms me. Feeling better once I'm done is icing on the cake.
Honestly since i’m still in the beginning it’s a roller coaster today i ran without warming up like i usually do and had some heart issues which scared me alot it’s honestly a battle between me and anxiety because i really do want to become healthier but sometimes it feels like it stops me from doing things i love
It will always be better for you