exercise and panic disorder

Crumbsss

I used to love doing HIT training/weights and any thing that got me sweating, heart pounding and worn out. 2 months ago i started getting severe panic attacks and havent worked out since, cause my heart rate rising or getting hot etc makes me start to panic. Not working out is really bringing me down, anyone have any tips on what i can do to stay fit and avoid the feeling of 'oh god im gonna have a panic attack'.
Im currently on 80mg propranolol and ive heard people can gain a lot of weight on it.

SuperheroSadie

Talking from personal experience here...
There aren't any ways to stop you from having panic attacks that I can list. You have to find what works for you. For me, it was having a strict regiment. Go to the gym by 8am, 100 calories of cardio and then weight lifting, leave the gym at 9, shower and change by 9:30, and head to work for 10. Any deviation from that and I couldn't work out that day (if I was running late, people were on the treadmills, etc.)

That was a few months ago, and I eventually fell off the wagon, but I know what I need in order to go to the gym and when I can and can not, mentally. You need to find what makes you comfortable being in that environment.

RaeBeeBaby

Start walking and get slowly back into exercise that doesn't cause such a quick rise in your heart rate. Once you're back in the swing of it, you can probably add back in the HIIT or other "heart pounding" workouts. Could the medication be causing the panic attacks? Maybe it's not the right med for you.

stealthq

Try endurance-type exercise rather than things like HIIT. You work for longer at an easier pace with plenty of fitness benefits. Perhaps that won't trigger attacks.

ames105

I find that walking helps with panic attacks. Do it at a steady pace and breathe in and out while doing it. It becomes a walking meditation which helps reduce anxiety. Do it outside if you can, somewhere in nature, a trail or by the beach. I've lost 70lbs by walking and bike riding, this weight loss thing isn't all about exercise. Deep breathing (inhale through nose, exhale through mouth) will slow your heart rate, in and out for the same number of beats (count to four in and count to four on the exhale, repeat again and again). Counting your breathing also gives your brain something else to focus on so you start thinking about counting and stop thinking about panic. Yoga is calming too but do a gentle yoga, not the hot version. I agree with above, I would ask your doctor if your medication could be causing a rapid heart beat or the feeling of panic.

Naughty_ZOOT

Have you had your thyroid checked? This can be a cause of anxiety and panic attacks. I used to get panic attacks and was diagnosed with Hashimoto's Thyroiditis and when that got under control they went away.

Azercord

I would target the meds, I take propranolol for migraines and it lowers my blood pressure because well that's what it does. At some points in my workout while I was adjusting to it I would get light headed and dizzy and that could definitely trigger a panic attack. Other than that I would just start back slow and work up from there.

peaceout_aly

Get there early, less people = less pressure = less anxiety. Get in a routine and stick to it.

southbaysonia

Cognitive behavior therapy. No scrutiny of ones past, just practical tools to deal. Highly, highly recommended. Helped me get on a plane after being terrified of flying for 20 years.