Does Exercise Help With Anxiety And Panic Attacks?

When anxiety hits and causes panic attacks, it can feel like nothing will help. That’s why one of the questions people ask is: “Does exercise help with anxiety and panic attacks?”

Thankfully, exercise can be a powerful tool to manage anxiety and stave off panic attacks. Let’s get right into the science behind why exercise helps.

The Link Between Exercise and Anxiety Relief

Although anxiety is a widespread experience, persistent anxiety can really interfere with how your life goes on day to day and even takes a general toll on your well-being.

An astonishing 6.8 million adults in the US alone have generalized anxiety disorder. In these, women are twice as likely to suffer from anxiety compared to men. If you’re one of these people who has ever been troubled by anxiety or panic attacks, you must be looking for ways in which to control these conditions without depending primarily on medication.

In many cases, exercises can be the solution to preventing these attacks in the first place.

How Exercise Impacts the Brain

Physical activity is one of the best ways to maintain and even improve mental health. When you exercise, your brain secretes endorphins, which are natural painkillers and give you a feeling of pleasure. They not only kill sensations of physical pain but also improve mood, making stress and anxiety easier to handle.

More specifically, regular exercises boost the levels of serotonin and gamma-aminobutyric acid (GABA) in one’s system. These chemicals work together to control mood and anxiety levels in your system. Enhanced production through exercise helps balance out moods in your life, hence reducing the levels of stress while enhancing your mental strength.

The Role of Aerobic Exercise

It’s been shown that exercises like jogging, walking, cycling, and swimming work very effectively to ward off anxiety or panic attacks. In fact, your body needs very little — just five minutes of aerobic activity — to start producing anti-anxiety effects.

One study indicated that those who participated in vigorous activity regularly reduced their likelihood of developing an anxiety disorder by 25% over the course of five years.

Exercise as a Preventative Measure

So, does exercise help prevent anxiety and panic attacks? The research leads us to believe this is the case. Regular physical activity is conducive to a decrease in overall levels of tension, elevating and stabilizing mood, improving sleep, and even enhancing self-esteem—all of which may be important for the prevention of anxiety and panic attacks.

Building Resilience Through Exercise

One of the best mental health advantages of regular exercise is that it builds resilience to help you in future situations. When you exercise, you’re not just burning calories or building muscle—you’re also enhancing your body’s ability to handle stress.

When you exercise, it activates your brain’s frontal regions. These are the parts of the brain in charge of executive function, which, in turn, helps control the amygdala, the part of the brain that triggers anxiety and panic. By strengthening this control, you actually become better equipped in the future to manage stressful situations without being overwhelmed.

How Much Exercise Do You Need?

Any amount of exercise is better than none, but the biggest benefits tend to occur from regular workouts. Federal guidelines suggest that adults should do 150 minutes of moderate-intensity exercise, like walking briskly each week or 75 minutes of vigorous exercise weekly. The goal can be broken down into 30-minute chunks five times a week.

But even brief bouts of exercise, such as a 10-minute walk, can be very helpful in the short term for staving off feelings of anxiety.

Exercise as Part of a Comprehensive Treatment Plan

Although exercising can greatly assist you with anxiety and panic attacks, it has to be considered within a much larger treatment framework. For some people, exercise alone doesn’t help to control the symptoms at all.

The holistic approach to controlling anxiety and panic attacks happens when physical activity is combined with other therapeutic approaches. Try something like cognitive-behavioral therapy or mindfulness practices.

This isn’t to say exercise doesn’t help; it just means that sometimes you’ll need to do multiple forms of therapy to make your anxiety and panic attacks better.

Short-Term Relief vs. Long-Term Benefits

Another reason why exercise is good for the control of anxiety is that it helps both in the short term and long term. In the short run, a brisk walk or a quick jog can give you immediate relief from the symptoms of anxiety, much as taking aspirin can quickly relieve a headache. These little activities help to quiet your mind, decrease muscle tension, and redirect your thoughts away from threatening situations.

Over the long term, exercise helps to stabilize mood, improve the quality of sleep, and reduce the number of anxiety and panic attacks. In a strategy developed for managing anxiety, such an effect would be invaluable.

The Importance of Enjoying Your Workout

Consider the type of exercise you enjoy. Whether it’s dancing, cycling, swimming, or a yoga class—the more you like the activity, the better the chances you’re going to keep doing it. Don’t let exercise feel like something you have to do but rather as your way to de-stress, feel your body, and lift your mood.

Tips for Incorporating Exercise into Your Routine

Starting any new exercise routine might seem daunting, especially if you’re already feeling overwhelmed by anxiety. Here are some tips to help you get started and stay consistent:

• Start Small: Set achievable goals. Even if you’re just starting out with 10 minutes a day you can notice a difference. As you feel more comfortable, increase the duration and intensity.
• Consistency Over Perfection: Aim for regular activity rather than perfection. It’s better to exercise for a short time each day than to wait for the perfect opportunity for a long workout.
• Find What You Love: Experiment with different activities until you find something you enjoy!
• Exercise with a Friend: Having an exercise buddy can make the experience more enjoyable and help you stay accountable.
• Incorporate Movement into Your Day: If a structured workout isn’t feasible, look for other ways to stay active. Take the stairs instead of the elevator, go for a walk during your lunch break, or try some stretching while watching TV.

Managing Anxiety and Panic Attacks with Mindful Movement

Simpler, more moderate approaches to such practices include yoga, tai chi, or even walking in nature. These are all respectful ways of engaging in mindful movement practices for those who find high-intensity exercise to be overwhelming. The other benefit is that, while doing these activities, it is both mindfully present and less anxious.

The Power of Nature

Exercise in nature, so-called “green exercise,” can enhance the anxiety-alleviating benefits of physical activity. Being in the natural environment is related to stress reduction, mood lift, and elevations in well-being. As much as possible, make time for outdoor activities: hiking, biking, or just walking in the park.

Listening To Your Body

While it is true that exercise is generally good for you, remember not to overdo it, especially if you are just starting. Feel your way along during or after exercise. If some activity increases your anxiety or creates discomfort, then you may want to try an alternative. It is important to find the right balance and make exercise stress-free.

Does Exercise Help Anxiety and Panic Attacks?

So, does exercise help anxiety and panic attacks? The evidence is clear: Exercise helps to alleviate anxiety and panic attacks. Regular physical activity can make symptoms less frequent and severe, toughen you up against the stressors that may come about in the future, and generally enhance mental health. It’s a secret that will work if you hold to a rigorous workout or just a gentle yoga session of your own making at least three times a week.

Remember, exercise is just one tool in your anxiety management toolbox. It can be of great benefit, but it works best in conjunction with other approaches—such as therapy, mindfulness, and a strong social network that offers support. Lace-up those sneakers, take a deep breath, and start moving because your mind and body will thank you.

Need help on your exercise journey? Reach out to Peak Women today for a judegement-free, inviting atmosphere that’ll help you reach your fitness goals.