Exercise helps with anxiety and stress. However, here's something that might surprise you: exercise can also make some people feel more anxious. This isn't something people often talk about, but it happens to many people.
So, if you've ever felt anxious or scared after a workout, you're not alone. It doesn't mean there's something wrong with you. It just means your body and mind react to exercise differently from other people. Let’s learn why this happens and how to overcome it.
Exercise causes anxiety
Here are some reasons people may feel anxious about exercise:
The body feels the same things:
When people exercise, their hearts beat faster, they start sweating, and they breathe heavily. These are normal things that happen when people move their bodies. Nevertheless, these same things happen when people feel anxious or scared; that’s the problem.
Some people's brains can't distinguish between the signals of exercise and the signals of anxiety. The brain thinks something bad might happen because the body feels similar to what it does when anxious or scared.
Fear of strange feelings in the body:
People who worry a lot often pay close attention to how their bodies feel. They check themselves repeatedly. They ask, "Am I okay? Is something wrong?" It's as if a shield in their mind is constantly on the lookout for danger. After exercise, the body feels different than normal. Muscles may feel tired or tight. The heart may still be beating a little fast. For people who stress a lot, these feelings can be frightening. They may feel as if something bad is happening to their body.
Note: These feelings after exercise are normal and safe for most people.
Injury anxiety:
Some people fear injury while exercising. They may have been injured before. They may know someone who has been injured. This fear can make exercise seem scary rather than fun.
People with anxiety often think about a lot of things, like:
What if I pull a muscle?
What if my heart starts beating too fast?
What if I can't breathe properly?
What if old injuries resurface?
Feeling shy around others:
Many people feel nervous about exercising in front of others. They worry about how they will look when they sweat, about smelling bad, or about others looking at them and thinking bad thoughts. This kind of fear is normal. However, sometimes it can lead to a serious mental health condition like social anxiety. These people find it difficult to go to the gym or attend exercise classes due to their anxiety about being judged, leading to exercise avoidance (aka avoidance behavior).
Other causes of exercise anxiety
Remembering negative comments:
Sometimes, some people remember negative comments (e.g., maybe a trainer said something that offended them, or maybe someone made fun of their looks while working out) made by others about their exercise activities. These memories can linger in their minds and make exercise feel bad.
Worrying about everything:
People who worry excessively may find reasons to worry everywhere. Regarding exercise, they may be concerned about:
Excessive hunger
Being too tired to do other activities
Germ infections during gym workouts
Not exercising "correctly."
How to combat anxiety with exercise?
The goal isn't to give up exercise altogether. The vision is to drive a source of mental health, so that you can enjoy the activity. First, set this:
Choose your environment carefully:
Gyms and parks can always be different in terms of the crowds and atmosphere, so you should choose a center with a diverse population, a neutral and beautiful environment, or you can spend your exercise time at home.
Listen to your body's signals:
First of all, if you feel anxious during physical activity, it's okay to slow down and then stop. Don't push yourself too hard in panic, as this will likely not achieve anything but risk worsening your condition. Your body is telling you something important, and recognizing those signals can really help to create a very strong connection between mind and body.
Some ways to combat anxiety with exercise:
1. Start small:
Skip the "no pain, no gain" pill for a few days. For example, walking very slowly for a few days while listening to music (or dancing to your favorite songs) or watching videos on your cell phone can be a form of exercise. This helps the body relearn that movement is something that isn't scary. Building a healthy relationship with the body requires time and patience.
Easy ways to get started:
Take a 5-minute walk
Do easy, slow movements
Experiment with simple yoga poses
Move and dance to your favorite songs
2. Exercise with a companion:
Doing activities with friends, spouse, loved ones, or a supportive person makes exercise a fun time, not a restless obsession. Moreover, spending time with a supportive person you adore will make you enjoy exercise. The bonding part is what makes an exercise program enjoyable.
3. Step gradually and be patient:
Gradually, those who initially experience muscle stiffness and fear of movement can progress to medium-intensity activities. They should practice several steps before accustoming their body to new and more difficult exercises. Note that there's no need to rush.
If you feel like you're having a panic attack during a run or workout session, there's nothing to be afraid of if you decide to stop or slow down a bit. This isn't evidence of failure but a sign that you're still adapting to your system's advice.
4. Use simple breathing:
When you feel nervous during exercise, take a deep breath. Try inhaling through your nose while counting to 4. Then, exhale through your mouth while counting to 6. Repeat this sequence a few times.
5. Pay attention to what's around you:
Sometimes, anxiety can distract people from their emotions, making them feel like they're not in reality. Try this when you're feeling anxious:
Think about 5 things you see around you
Consciously identify 4 things you're holding
Identify 3 different smells around you
Whisper and note how many seconds you can hear it
Smell 1 thing and remember it
6. Drink plenty of water:
It's important to drink water before, during, and after a workout. Many people experience exercise anxiety due to dehydration. A dehydrated body often triggers anxiety because the mind senses something is wrong, especially fear, if the body is in this state. This is actually your body's way of asking for help.
7. Eat something after exercise:
When you exercise, your body expends energy, so without eating, not only will you not regain that energy, but your body will also feel stressed. In this case, it can be mistaken for anxiety. After a workout, eat something light and nutritious to help your body relax.
8. Professional guidance:
Seek help from a mental health professional, such as a board-certified psychiatrist, if:
You feel anxious every time you are physically active.
You are so scared that you cannot exercise at all.
The feelings of anxiety last throughout the day.
Exercise anxiety disrupts your sleep.
You are avoiding activities you loved once.
A mental health professional specialized in anxiety treatment identifies and addresses the underlying condition. They develop a treatment plan that includes talk therapy, coping skills, and medication (if required) that works for you. Plus, once you have accurate information about your health, your mind will feel secure. For anxiety exercises related to children, consulting a child psychiatrist is a good option.
Modern technology now offers flexibility. Online psychiatric care platforms like GABA Telepsychiatrists allow anyone to schedule a consultation based on their own schedule. An online psychiatrist licensed in your state can also prescribe medications, for example, if you live in New York, an online psychiatrist NYC can prescribe your medication.
Note that exercise is essential for both body and mind. An exercise-related anxiety requires respect like any other anxiety. The right tools and guidance can make it less of a chore and turn physical activity into something fun rather than something to avoid.
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