959: Harnessing Exercise to Tame Anxiety

In today's episode, Gina discusses the importance of exercise in the anxiety recovery journey. Exercise can be a complex topic for anxiety sufferers as it can very often trigger anxiety! The key to overcoming exercise induced anxiety lies in taking small, gradual steps towards greater exercise achievement. Listen in for helpful advice on how to integrate more exercise into your life and improve your anxiety recovery today!

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What is anxiety?

Quote:

Strength does not come from the physical capacity. It comes from an indomitable will.

-Mahatma Gandhi

Chapters

0:00:24 Introduction to harnessing exercise to tame anxiety

0:02:25 Understanding the fight or flight response during exercise

0:03:15 Gradual transformation: Overcoming exercise-induced anxiety

0:04:23 Changing the crossed wires: Rewiring the brain and body

0:06:13 Exploring different exercise options to ease anxiety

0:07:52 The connection between lactic acid and anxiety

0:10:01 The transformative potential of gentle exercise

0:13:03 Establishing a Routine for Exercise

0:14:14 Using Exercise to Burn off Stress Hormones

0:15:26 Reminders for a Balanced Approach to Exercise

Summary

In this episode of the Anxiety Coaches Podcast, we delve into the intricate relationship between anxiety and exercise. When we exercise, our bodies undergo various physiological responses, such as an increased heart rate and heightened alertness, which can sometimes trigger anxiety. However, it's important to recognize that these sensations are a natural part of our body's fight or flight response and should not be feared.

It's not uncommon for some individuals to associate exercise with anxiety due to crossed wires in their brains. However, it's reassuring to know that many people experience these sensations, and they are not alone in their struggles. Overcoming exercise-induced anxiety takes time, and it's okay if our exercise routines need to evolve and adapt.

The key to overcoming exercise-induced anxiety lies in taking gradual steps, practicing patience, and showing ourselves self-compassion. We need to understand that exercise is a powerful tool for managing anxiety, and it benefits everyone, regardless of their mental health status. It helps reduce stress and anxiety by releasing endorphins and oxytocin, elevating our mood.

The intensity of the exercise doesn't always matter; even gentle activities like walking, yoga, or doing household chores can have immense benefits for our mental well-being. Consistency is crucial, aiming for at least 30 minutes of exercise, three to five times a week. However, it's essential to start slow and not push ourselves too hard. It's okay to acknowledge and understand the anxiety that may arise during exercise and give ourselves permission to take breaks or adjust the pace.

Embarking on a routine of walking outdoors in the fresh air can be immensely helpful in reducing anxiety. It's important to find enjoyable activities that transport our minds somewhere else. Remember, this journey is not a quick fix but a continuous process of personal growth. Being kind to ourselves and not pushing too hard are essential components of this transformative journey.

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