Anxiety: How Physical Movement Can Help Anxiety by Jennifer Brady, LCSW
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Ongoing anxiety may cause stress to your nervous, cardiovascular, respiratory, digestive, and immune systems. Panic attacks and ongoing anxiety may activate your brain to release stress hormones such as adrenaline and cortisol. We do need these stress hormones to help us when we need to respond to a threat; however, day to day, we do not need these hormones activated. Anxiety may have an impact on the cardiovascular system. Anxiety disorders may activate rapid heart rate, palpitations, and chest tightness. Ongoing anxiety may impact the respiratory system by causing rapid, shallow breathing. Anxiety may worsen asthma and COPD symptoms. The digestive systems may be impacted by anxiety. Anxiety may trigger stomachaches, diarrhea, and nausea. The immune systems may additionally be impacted by anxiety. With chronic stress and anxiety, the body never receives a signal to return to regular systematic functioning. Over time, this may weaken your immune system resulting in increased susceptibility to viral infections and illnesses. Unmanaged anxiety may also trigger muscle tension, isolation, depression, irritability, and insomnia. While it is normal to experience anxiety from time to time, chronic stress and ongoing anxiety may have negative impacts on various systems in the body.
How Can Exercise Help Reduce Anxiety?
A study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4293141/ ) done in 2015 indicated people who struggle with chronic anxiety tend to be more sedentary. It also showed if there is any physical activity, it tends to be less intense forms of activity. Yet, physical activity can be one of the best ways to reduce and prevent anxiety. There are many benefits to physical activity including reducing anxiety. Exercise can divert your attention from the things you are thinking about that cause anxiety. Physical movement may decrease muscle tension lowering the body’s contribution to feeling anxious. Engaging in exercise that gets the heart rate up changes the brain chemistry. This increases the availability of anti-anxiety neurotransmitters such as serotonin and gamma aminobutyric acid (also known as GABA). The front regions of the brain are activated when exercise occurs. This is important to note as the prefrontal cortex is responsible for executive functioning helping to control the amygdala. The amygdala is the part of the brain responsible for reacting to real or imagined threats to survival.
What Do I Do with This Information Next?
First, speak with your medical provider regarding medical clearance for exercise programs. Safety first! A study (https://pubmed.ncbi.nlm.nih.gov/18723899/) done in 2009 showed a single episode of exercise was helpful in easing anxiety. The exercise can be soothing, low impact to high impact cardio exercise. The Anxiety and Depression Association of America states, “Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects” (https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety). With medical clearance for exercise, try exploring something fun or enjoyable so you will want to continue doing it. If you feel like you would like some social support, try asking a friend to join you in exercising. Set small, realistic, and achievable daily goals and aim for daily consistency rather than perfect workouts. Even day to day movements such as cleaning can have a beneficial effect in soothing anxiety.
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It’s important to note that while exercise can be an effective strategy for managing anxiety, it should not replace professional help when needed. If you are experiencing severe or persistent anxiety symptoms, it’s essential to consult with a healthcare professional or mental health provider for a comprehensive evaluation and appropriate treatment. I provide online telehealth therapy for adults who are experiencing anxiety. Call or email to schedule a free 15-minute phone consultation to see if I am a good fit.