If you’ve ever struggled with anxiety, then you know how that feeling can just build up inside. Each moment you can feel yourself getting more anxious.
That is… until one of two things happens.
1) The anxiety reaches a boiling point and spills over. And this causes you to become dysregulated. Or 2) you find a way to cope with that anxiety. But even then, there is a digression between unproductive and productive coping methods.
Many informational sources suggest that one of the best ways to ease anxiety is through exercise. That is to say—regular exercise.
How exactly does exercise reduce anxiety? Consider some details.
Exercise Effects Changes in the Brain
When you exercise, it has an effect on your brain. For one, exercise causes your brain to release certain neurochemicals that are very helpful for coping with anxiety. For example, it increases the availability of mood-stabilizing, anti-anxiety chemicals, such as serotonin, BDNF, and GABA.
Another way exercise reduces anxiety is that working out triggers the activation parts of the brain that manages executive control. This is really important because executive control is what tells the more primitive part of the brain to relax. Basically, it’s the logical and rational side saying to your more irrational side that there is no danger.
Exercise Keeps Your Heart Healthy
Research shows that anxiety is a risk factor for developing cardiovascular issues. That’s a big problem because heart disease and stroke are already leading killers in the United States today. Now, add on anxiety, and you have a problem that is harming people both emotionally and physically.
But there also research that has shown regular exercise, along with other factors such as diet, can reduce your risk for heart disease. At the same time, exercise reduces stress and its effects on the body and mind, and thus, it eases anxiety.
It shouldn’t be a surprise that your mental health, physical health, and even your emotional health all are interconnected. If one is not performing, the other two will be affected.
The Best Type of Exercise to Reduce Anxiety
Oftentimes when presented with a problem, people look for specific answers. That makes sense, as there are a lot of instances in life where this mindset applies. However, that way of thinking can also be a hindrance when developing a solution for anxiety.
So, what is the best type of exercise for reducing anxiety? The truth is, any kind!
The key is doing something that requires your heart rate to go up. And that doesn’t have to be just one kind of particular activity. As long as it’s something you enjoy doing and that gets you active, it’s fair game. Dancing to your favorite songs, riding a bike, even just a brisk walk has been shown to be beneficial for easing anxiety.
Feeling Empowered
There is perhaps one other benefit of exercising. Consider for a moment how anxiety can make you feel. Powerless comes to mind. It’s that feeling that you are stuck feeling anxious and there is nothing that you can do to change the situation. However, it doesn’t have to be like that at all!
With exercise, you are actually doing something. And doing something—anything—is better than doing nothing.
When you engage in an activity that you know is good for you, that’s empowering! Even if it’s just for an hour, you are clawing back control over your life. And when you do that regularly, it can have an immense impact on your mood and self-esteem.
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The evidence is clear that exercise can help reduce anxiety. If you are struggling with anxiety, consider how exercise can help ease anxiety for you. Even if it’s just walking, being active will reduce anxiety for you in the long-run.
Moreover, consider including anxiety treatment as part of your plan for coping with anxiety. If you’d like to know more about how I can help you, please feel free to contact me.
