I cannot run because I have panic disorder
daniellehello2014
Posts: 1 Member
so basically every time my heart rate goes up slightly I have a panic attack, so I can't really work out properly. I want to get fit to feel better but every time I try to run or do cardio I land up having a panic attack. Any advice please??
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Have you consulted your doctor? Are you on Meds? My Mom has to take Thyroid Meds, and that would really mess with her metabolism if she did not have the right dose, and right diet - that's why I ask about Meds. Maybe doing a slow muscle workout could help you. I have seen people lose lots of body fat on just Yoga, but if you can do a slow muscle workout in the gym, that could help you normalize your metabolism, which could help you with your panic disorder.
On the spiritual side, maybe you could try reading the Bible and praying a bit more. A panic disorder is more than just a biological response to outward stimuli. All the best! :-)0 -
Don't do cardio! Do weights instead. You'll be able to improve your strength so that you feel better but you won't have to get out of breath. Just go slowly to keep your heart rate steady.
At the risk of being Online Fake Professional - if you can steel yourself to let your heart rate go up a tiny bit here and there, and then breathe through that panic, you might find that your tolerance for it increases. But if not, you can definitely still lift weights! And just because you won't add muscle while you're reducing calories doesn't mean you won't add strength and speed, you can make a LOT of drastic changes in your body without gaining any weight.
And definitely don't read the Bible - that's a stress fest! Murder, death, torture, etc...yikes...0 -
Walking is great exercise - maybe start with walking and try and work your way up? Maybe your doctor has some suggestions on how to increase your ability to deal with an elevated heart rate?0
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Is there some physical activity you enjoy and can do without it triggering an attack? Maybe play some loud music you like and dance around in your kitchen. Weights or Yoga might be something to try as well if cardio just isn't working for you.
Have you looked into Cognitive behavioural therapy? It might give you some tools for dealing with the panic attacks.
As far as the previous suggestion to pray more... I don't even know where to start with how wrong and offensive that is. just ugh.0 -
A psychiatrist can help change this with short-term meds and follow-up therapy. I'd catch it early and not let it spiral.0
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Lol the bible...0
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Is there some physical activity you enjoy and can do without it triggering an attack? Maybe play some loud music you like and dance around in your kitchen. Weights or Yoga might be something to try as well if cardio just isn't working for you.
Have you looked into Cognitive behavioural therapy? It might give you some tools for dealing with the panic attacks.
As far as the previous suggestion to pray more... I don't even know where to start with how wrong and offensive that is. just ugh.
+1 to your last sentence...0 -
CBT for panic is super effective, one of the best treatments we have. People normally see benefits within a few sessions
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I have panic disorder as well as agoraphobia so with me I cant walk a long way from my house. I have a fitbit now and am going to see how many steps I can do even inside. You could try walking if that doesn't affect your panic.
As far as prayer and reading the Bible......go for it......only if you want to. It does help. There are calming portions of the Bible as well as amazing stories of love, peace, healing and strength.
If I dissed meditation and yoga and maked fun of the people doing it like some of you dissed the Bible, you would be quite offended. Different things work for different people.
Medication can help heaps. Talk to the doctor about the best medication for your panic disorder and don't give up and don't forget to ask for help
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I have panic disorder as well as agoraphobia so with me I cant walk a long way from my house. I have a fitbit now and am going to see how many steps I can do even inside. You could try walking if that doesn't affect your panic.
As far as prayer and reading the Bible......go for it......only if you want to. It does help. There are calming portions of the Bible as well as amazing stories of love, peace, healing and strength.
If I dissed meditation and yoga and maked fun of the people doing it like some of you dissed the Bible, you would be quite offended. Different things work for different people.
Medication can help heaps. Talk to the doctor about the best medication for your panic disorder and don't give up and don't forget to ask for help
I would recommend starting with CBT if you can rather than meds. You may find it gives you all the tools you need and meds can get in the way of the therapy.
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I find the multiple assumptions in this thread that the OP is christian, or would want to be, mind boggling.
OP, you don't need to run, walking is great! Swimming is also fantastic and, if you like the water, very calming.
But I certainly think you should get some help for the panic attacks. I have a reasonably fierce (at times) anxiety disorder which is managed purely through mental coping techniques, but I could never have gotten there without good professional help. I actually find a good workout quite calming now.0 -
I have been having issues with severe anxiety as well and I have been slowly easing into working out again. I Started going for short walks and then a little longer and then a little longer. Weights are a good one too! Just do some reps and relax for a bit.0
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I'm sorry you're struggling with anxiety and panic disorder. I'd highly recommend seeing a mental health professional if you are not already. If you talk to your general physician, they should be able to refer you to someone. If you are a student, college campuses usually have mental health included in student health services. Many places of employment offer similar services. Otherwise, simply look up mental health services in your area and make an appointment.
If you are seeing someone for your anxiety, talk to them about the issues you are experiencing with working out. Exercise is an important part of mental health, so they should be able to help suggest some strategies and tips for the issue you are experiencing.0 -
daniellehello2014 wrote: »so basically every time my heart rate goes up slightly I have a panic attack, so I can't really work out properly. I want to get fit to feel better but every time I try to run or do cardio I land up having a panic attack. Any advice please??
First, thereis no reason to run, you can just walk.
Second, have yoiu talked to a cardiologist? Are you sure it is just your heart rate going up, and not arrhythmia? Because arrhythmia feels exactly like a panic attack (have experienced both) and it can also trigger a panic attack.0 -
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daniellehello2014 wrote: »so basically every time my heart rate goes up slightly I have a panic attack, so I can't really work out properly. I want to get fit to feel better but every time I try to run or do cardio I land up having a panic attack. Any advice please??
Been there done that
I got a personal trainer for 2 sessions a week at the start - part of his job was reassurance
I worked hard on the mental aspect
I haven't had a panic attack in months and I'm fairly fit now (still see him once a week but not for the reassurance aspect more for the pushing me till I want to slap him aspect)
Get a full medical work-up to rule out physical issues and build it up slowly
You can do it0 -
I would suggest yoga. I started it about a month ago and it's the easier Hatha yoga. Since it focuses on breathing deeply and calmly this might help with your panic attacks. Breathing properly is important for alot of physical activity. I swim, and there again breathing properly is key. Best of luck.
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daniellehello2014 wrote: »so basically every time my heart rate goes up slightly I have a panic attack, so I can't really work out properly. I want to get fit to feel better but every time I try to run or do cardio I land up having a panic attack. Any advice please??
Been there done that
I got a personal trainer for 2 sessions a week at the start - part of his job was reassurance
I worked hard on the mental aspect
I haven't had a panic attack in months and I'm fairly fit now (still see him once a week but not for the reassurance aspect more for the pushing me till I want to slap him aspect)
Get a full medical work-up to rule out physical issues and build it up slowly
You can do it
Just to point out .. I don't run .. I do some HIIT on the treadmill but mainly use the elliptical for cardio (shin splints) ..and I do weights and calisthenics more
it doesn't have to be about running if that's what your freaks you out0 -
I have panic attacks pretty regularly - I find exercise to be a massive help. Maybe you could try different ways of exercising - elliptical, bike etc - I find the bike is great for my anxiety. Everyone is different though so what works for one might not work for another.
I also find yoga to be a great help - anything that requires you to focus on your breathing, I know when I panic I can feel myself tense and take shallower breaths.0 -
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I think the spaghetti monster is a farce- the one true one is Chuthlu.
But. being said- feel free to do one of those walking at home videos- then you don't even need to leave your house!
But slow down- yes doing cardio your heart rate goes up- but it shouldn't be sky rocketing- it's perfectly acceptable and it's probably the best course of action to do- is to just SLOW DOWN.0 -
surfteam1689 wrote: »On the spiritual side, maybe you could try reading the Bible and praying a bit more. A panic disorder is more than just a biological response to outward stimuli. All the best! :-)
"And he found a new jawbone of an *kitten*, and put forth his hand, and took it, and slew a thousand men therewith. And Samson said, With the jawbone of an *kitten*, heaps upon heaps, with the jaw of an *kitten* have I slain a thousand men."
Judges 15:15-16
Does this help you OP?
edit: the censored word means donkey.0 -
I have no idea how religion got into this thread. Personally I even find the suggestion beyond offensive.0
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surfteam1689 wrote: »Have you consulted your doctor? Are you on Meds? My Mom has to take Thyroid Meds, and that would really mess with her metabolism if she did not have the right dose, and right diet - that's why I ask about Meds. Maybe doing a slow muscle workout could help you. I have seen people lose lots of body fat on just Yoga, but if you can do a slow muscle workout in the gym, that could help you normalize your metabolism, which could help you with your panic disorder.
On the spiritual side, maybe you could try reading the Bible and praying a bit more. A panic disorder is more than just a biological response to outward stimuli. All the best! :-)
Are you referring to the panic demons or the fact that her panicking is surely her soul reacting to the fact that she's not "right" enough with God/Jesus/Whales/Etc.
OP, there are so many great tips in here about other types of workouts and Yoga (especially the Yoga). Meditation helps with panic and anxiety as well. I think that guided meditation is much better, at least at first, provided that you can access it without causing more panic (ironic, I know, but it happens).
It may make you feel better to know that you may not have to always deal with panic attacks. I used to have them quite frequently but hadn't had them in a few years (until I had one a couple of days ago - blah).
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First of all, running is NOT the be-all-and-end-all of fitness. There are many other types of cardio you can do, assuming you can get past the panic when your heart rate goes up.
I agree that CBT is a great suggestion. The therapist can give you coping mechanisms that fit you (and yes, prayer is an effective one but also meditation, chanting, deep breathing, visualization, etc. are good ones, depending on the person and their beliefs) and that you can implement into your routine. Medication has its place, but why not try therapy first and, if that isn't enough, go into other solutions.0 -
I can highly recommend yoga, and it can be very effective, too. One of my daughter's friends was working very hard the year before her wedding to look great for the big day. She ran as well as worked out on the elliptical and lifted weights. She did look great for her wedding but didn't lose much weight. Then she started yoga, and she looks like an entirely different person now - very slim as well as flexible and beautifully proportioned. She said that yoga completed changed her relationship with food as well as with her body. It might even reverse your anxiety problem.0
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andrikosDE wrote: »
I find the Tao Te Ching to be instantly calming. The Stephen Mitchell translation is best - short but sweet.
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1. Talk to your doctor. My doctor actually put me on a beta blocker, which is mostly meant for people with high blood pressure, to help with the physical symptoms of anxiety. Basically, it lowers your heart rate. I also have xanax, but I rarely need to use it these days.
2. For cardio, as people have mentioned above, start with walking. You don't have to run, ever, if you don't want to.
3. Yoga, meditation/deep breathing exercises, and CBT are all wonderful suggestions for people who suffer from anxiety and depression. I'd recommend all of them! I'm currently looking for a CBT therapist to help with my social anxiety.
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I've dealt with panic attacks for almost 30 years now, and I feel a lot of empathy for what you're going through. First I would see a dr just to rule out something physical that might be contributing to the attacks - having iron deficiency anemia or low Vitamin B6 levels can make them worse and are so easily remedied with supplements.
Medication has its place. In my case, being on a low dose beta blocker did the trick. Slows your heart rate down by about 10 bpm so that when your heart rate does rise, it doesn't feel as drastic and it doesn't trigger anxiety as quickly.
As for seeing a therapist, one of the first questions they'll probably ask is -what is it about running/exercise/or whatever that raises your anxiety. Were there any situations in your life that would create anxiety about these activities? Look for your triggers and work on desensitizing yourself to them. CBT is great, EMDR worked for me. Having someone around while you're exercising may be all you need (It took me a while to realize that I was terrified that something would happen and no one would be there to help me based on my ex-husband always threatening to let me die if I got sick or hurt... part of the reason he's my ex, lol.) If you're going to go the therapy route, find a therapist you feel like you are completely comfortable with and preferably one who doesn't have an agenda. Good luck to you!0
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