The Benefits of Exercise for Anxiety: How to Get Started and Stay Motivated
Anxiety is a common mental health issue that affects millions of people around the world. It can cause feelings of fear, worry, and unease, and can have a significant impact on daily life. Exercise is part of a robust self-care routine to help manage anxiety symptoms and reduce reactivity to triggers. Let’s explore the benefits of exercise for anxiety and provide tips on how to get started and stay motivated.
Benefits of Exercise for Anxiety
Completing the Stress Response Cycle
Exercise has been shown to reduce stress by decreasing levels of the stress hormone cortisol in the body. Regular exercise also helps us complete our stress response cycle by giving our body an outlet to burn off chronic anxious energy help our brains move from fight/flight/freeze into rest.
2. Improves Mood
Exercise has a positive effect on mood by increasing levels of serotonin and dopamine in the brain. These neurotransmitters are responsible for feelings of happiness and well-being. Regular exercise can help alleviate symptoms of depression and anxiety.
3. Boosts Confidence and feelings of capability
Exercise can boost confidence by regularly challenging ourselves. When we set challenging but achievable goals we prove to ourselves that we are capable of doing hard things. This can translate to feeling more capable in other areas of our lives.
4. Promotes Relaxation
Many forms of exercise, such as yoga and tai chi, are specifically designed to promote relaxation and reduce stress. These activities involve deep breathing and mindfulness techniques that can help calm the mind and reduce anxiety.
5. Improves Sleep
Regular exercise has been shown to improve sleep quality by increasing the amount of time spent in deep sleep. Getting enough restful sleep is essential for managing anxiety and other mental health conditions.
How to Get Started with Exercise for Anxiety
Start Small
When starting an exercise routine, it's important to start small and gradually increase the intensity and duration of the workout. This can help prevent injury and make it easier to stick with the routine. Begin with 10-15 minutes of exercise per day and gradually increase the time and intensity over several weeks.
2. Choose Activities You Enjoy
To stay motivated, choose activities that you enjoy. This could be anything from walking or jogging to swimming or yoga. The more you enjoy the activity, the more likely you are to stick with it.
3. Find an Exercise Buddy
Exercising with a friend or family member can make it more enjoyable and help you stay accountable. You can motivate each other to stick with the routine and celebrate your progress together.
4. Incorporate Mindfulness Techniques
Incorporating mindfulness techniques into your exercise routine can help promote relaxation and reduce anxiety. This could include deep breathing, meditation, or visualization exercises.
5. Set Realistic Goals
Setting realistic goals can help you stay motivated and track your progress. Start with small, achievable goals and gradually increase the difficulty over time. Celebrate your accomplishments along the way to help stay motivated.
Tips for Staying Motivated with Exercise for Anxiety
Make it a Priority
Make exercise a priority by scheduling it into your day and treating it like any other appointment. This can help ensure that you make time for exercise and don't skip it due to other obligations.
2. Track Your Progress
Tracking your progress can help you stay motivated by allowing you to see how far you've come. Keep a journal or use an app to track your workouts, and celebrate your accomplishments along the way.
3. Mix it Up
To prevent boredom and stay motivated, mix up your exercise routine. Try different activities, switch up the intensity and duration of your workouts, or exercise at different times of the day.
4. Reward Yourself
Reward yourself for reaching your goals to help stay motivated. This could be anything from treating yourself to a healthy snack or a new workout outfit.
5. Be Kind to Yourself
It's important to be kind to yourself and not beat yourself up if you miss a workout or don't achieve your goals as quickly as you'd like. Remember that progress takes time, and setbacks are a natural part of the process. Be patient with yourself and focus on the positive changes you're making in your life.
Exercise is an effective and natural way to manage symptoms of anxiety. It can reduce stress, improve mood, boost confidence, promote relaxation, and improve sleep quality. To get started with exercise for anxiety, start small, choose activities you enjoy, find an exercise buddy, incorporate mindfulness techniques, and set realistic goals. To stay motivated, make exercise a priority, track your progress, mix up your routine, reward yourself, and be kind to yourself. With persistence and commitment, exercise can become an enjoyable and beneficial part of your anxiety management routine.
Don't let anxiety hold you back any longer. Contact us today for a free 15-minute consultation with a psychotherapist, and discover how we can assist you. Let's explore strategies and support to help you manage anxiety and lead a more peaceful life. Your well-being is our focus, so reach out now.
