Exercise and Panic Disorders
shiseido_faerie
Posts: 771 Member
I just posted this question on my profile for my friends but it occurred to me maybe I should ask others too!
I have a panic disorder, I have for years and after a lot of work (no meds) it's mostly under control except for the odd flutter of nervousness. Today I had the first major panic attack i've had in a long while, it was a bad one and has left me feeling drained and exhausted as anyone who has experienced one can understand. I know they say that exercise can help with anxiety/panic (i've never put it to the test) do you think pushing myself to the gym after work today despite feeling the 'let down' exhaustion is the way to go, I can't decide if that's just asking for further exhaustion and crankiness or if it would be beneficial. Or do I go home, relax and sleep and start a fresh day tomorrow (i've already walked an hour today so there's a little exercise in.)
And, has anyone experienced positive impacts on their anxiety from exercise?
ETA: For anyone who has experienced positive impacts, have you noticed a particular type of exercise that was most helpful?
I have a panic disorder, I have for years and after a lot of work (no meds) it's mostly under control except for the odd flutter of nervousness. Today I had the first major panic attack i've had in a long while, it was a bad one and has left me feeling drained and exhausted as anyone who has experienced one can understand. I know they say that exercise can help with anxiety/panic (i've never put it to the test) do you think pushing myself to the gym after work today despite feeling the 'let down' exhaustion is the way to go, I can't decide if that's just asking for further exhaustion and crankiness or if it would be beneficial. Or do I go home, relax and sleep and start a fresh day tomorrow (i've already walked an hour today so there's a little exercise in.)
And, has anyone experienced positive impacts on their anxiety from exercise?
ETA: For anyone who has experienced positive impacts, have you noticed a particular type of exercise that was most helpful?
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Replies
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YES!!!!!!, the best thing is a good workout,, i suffer panic attacks,, and i tell ya, the best i feel, is after a workout,,, in fact, when i do not workout for a few days, i find that is when i have the most panic attacks, i go 7 days a week now!0
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I have panic disorder, but have not suffered an attack for awhile. I have found that in addition to improving my mood, exercise seems to have helped with my anxiety levels. I do not feel constantly "keyed" up.
After a panic attack, I found that I did not sleep well. The exercise may help you sleep well tonight. Additionally, I was always afraid of having another panic attack following my first, which only increased my anxiety. The exercise took my mind off of that.0 -
I'd love to hear the answers to this as well. Sometimes I feel like I am going to have one while I am doing Zumba or on the treadmill. I push through it but it seems to make working out difficult. The only time I really don't if if I go for a walk.0
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I have anxiety and panic attacks from PTSD and all my life the only thing that helps is to be active and move. I dance, do yoga, lift weights, walk.0
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I have generalized anxiety disorder. Exercise definitely helps me manage it.0
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I know exercise is good for panic attacks, but what about how to avoid a panic attack while exercising or even afterwards? I've actually gotten them while on the treadmill, or immediately following a workout. Thought I was having a heart attack, so went straight to the er only to gind it was a panic attack.0
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I've had panic attacks for years and years and years... at times, they were completely debilitating to my life (I do take medication to manage it).
I notice a HUGE difference in my panic attacks with two things: working out and drinking alcohol.
When I work out, I notice that I feel significant less "on the verge" of having panic attacks. My doctor told me once that the "high" you get from working out is similar to that you get from medications - i.e. that they both have a positive effect on your brain. I notice that when I am getting a consistent workout, I feel much less anxious across the board. I don't think it matters so much what you're doing as long as you're breaking a real sweat.
This one is hard for me, but if you are prone to bad panic attacks, try to cut down on the alcohol. I notice a HUGE correlation the next morning between how I feel anxiety-wise and what I drank the night before. So this might be something to think about as well.
Anyone who is suffering from panic attacks can feel free to add me or message me with questions. I am by no means "cured" but I've learned a few things along the way that I hope can be helpful to others.0 -
PTSD and panic disorder are what drove me to finish my third degree...this one counseling with several areas of speciality, one being panic/anxiety disorders.
Just a couple of friendly thoughts. Yes, I suffered with PD for a long time and at one point it became so severe, I had to work out of my home.
There were several ingredients to my recovery back to a healthy life and yes, I do have to maintain or I could slip back. But, I have been PD and PTSD free now for over 6 years. Here are a few things that helped me and might help you to answer your question:
-I began to eat a healthy diet designed just for me
-I also began a regular exercise program...very key
-I learned that rest is important, but not to live there as that can lead to more panic and depression
-I had and have great support from my wife and a few friends I trust
-I followed my counselors' advice as both of them were specialists in the field. We were able to find out some reasons of "why" and address those issues
Yes, panic attacks will drain you and you may need to chill and calm down for a bit, but getting back up off the mat and exercising will increase all of the chemicals in your brain to make you feel better emotionally and feel stronger as well. It may be difficult to get up and do it, but afterwards, you will be very thankful.
You may also want to take some of the free online tests to see if you are an introvert...I am a total introvert and did not know it and that has made a world of difference in my life. Here is one site with a couple of good tests: http://www.123test.com/jung-personality-test/ and here is another: http://www.mypersonality.info/basic-vs-pro/personality-type-test (take the basic...it's very accurate and free). Learning about yourself is a wonderful thing. Brings healing, hope, and confidence when done properly...all of which panic disorder attacks.
Well, that's a start. Add me if you want. I help a few others here as well and that helps me to stay the course.
I wish you the best!0 -
I know exercise is good for panic attacks, but what about how to avoid a panic attack while exercising or even afterwards? I've actually gotten them while on the treadmill, or immediately following a workout. Thought I was having a heart attack, so went straight to the er only to gind it was a panic attack.
This has happened to me once too, usually right after exercising really hard in a hot environment.
Make sure you are getting enough to eat before you work out. What's happening is that you're probably feeling lightheaded from pushing yourself hard/not having enough nutrients, which brings on a full-blown panic attack. Then of course being nervous that it's something more serious makes it worse.
I'd say ease into a workout (don't go crazy in the first five minutes and cause your body to be shocked) and make sure to get enough to eat before you go.
Also (and this is important!) go buy a copy of this book: http://www.amazon.com/Panic-Attacks-Workbook-Program-Beating/dp/1569754152 . It will teach you to identify all the signs/symptoms of a panic attack & how to recognize and "train" yourself away from having them in the first place. It's one of the most useful things I've ever read.0 -
Exercise helps a lot with my anxiety. Eating healthy foods also helps a lot. I've started using "grounding" techniques as well, which forces you to stay in the present moment. I tend to do things like count backwards from 300, run cold water over my hands, count windows, tell myself that I'm safe right now, stuff like that.
I think it's okay to let yourself rest if you are drained, but try to break the cycle if you can. You can always do some light exercise, like a short walk or bike ride. I know that is easy to say but difficult to do in the moment.
Good luck!0 -
I have anxiety and panic attacks from PTSD and all my life the only thing that helps is to be active and move. I dance, do yoga, lift weights, walk.
Excellent and well put. Meditation is great as well and learning how to breathe properly...from your belly, not your diaphragm. Many panic attacks happen when we don't supply our brain with enough oxygen. This happens often when you feel anxiety or panic coming on...we "short breathe". In other words, slow deep breathing from the belly and maybe even closing our eyes (don't close your eyes while driving :=// ), will help you. Adding to that a positive focus can and does work well.
Sorry if I sound like Mr. Knowitall...I don't, the research in all the anxiety disorders is so relatively new and being explored. There are many unanswered questions and I constantly am doing research and continuing ed in this area.
PD, GAD, and PTSD are horrible and actually are very painful. There is hope though.0 -
I have panic disorder w/ agoraphobia. One of the few places that I can drive myself is to the gym.I know that exercise has helped me. I haven't had a panic attack in months, about the same time that I started to amp up my workouts. And I don't have that overall feeling of anxiety that often comes with panic disorders. I am just more calm inside.
I walk the treadmill and circuit train.0 -
Well.... there is a support group here for those suffering with various kinds of anxiety: http://www.myfitnesspal.com/groups/home/5733-anxiety-support-group0
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I have anxiety and panic attacks from PTSD and all my life the only thing that helps is to be active and move. I dance, do yoga, lift weights, walk.
Excellent and well put. Meditation is great as well and learning how to breathe properly...from your belly, not your diaphragm. Many panic attacks happen when we don't supply our brain with enough oxygen. This happens often when you feel anxiety or panic coming on...we "short breathe". In other words, slow deep breathing from the belly and maybe even closing our eyes (don't close your eyes while driving :=// ), will help you. Adding to that a positive focus can and does work well.
Sorry if I sound like Mr. Knowitall...I don't, the research in all the anxiety disorders is so relatively new and being explored. There are many unanswered questions and I constantly am doing research and continuing ed in this area.
PD, GAD, and PTSD are horrible and actually are very painful. There is hope though.
Meditation and breathing are essential for me also. I am doing a lot better. But, it's something I still always need to be mindful of and manage (or else it sneaks back up on me). Thankfully, I seem to be managing it very well.0 -
Thanks gosh there's so much information here I haven't had a chance to thoroughly read it all but I will as soon as I get home from the gym tonight, I AM going to go, even if only for a half hour, so that the panic doesn't win.
About the meditation and staying in the present moment, i've actually signed up for a meditation class in the new year, I find that my mind is always racing, so much that I can't even always pinpoint exactly what i'm thinking about if that makes sense, and sometimes when I *DO* manage to slow it down and have a quiet moment, the quiet seems to trigger panic for me, it's really strange lol it's like my brain goes "oh no, everything is quiet, something MUST BE WRONG!!!" lol So, i'm hoping the meditation classes will help me with that and also help me with my breathing as i'm a chronic chest breather, I can't even describe how hard I have to concentrate to breathe from my belly!0 -
I can honestly say I suffered from panic attacks for best part of 8yrs off and on, 2 courses of CBT, meds helped but in all honesty you want to know how I cracked it message me and I will tell you. I will never have another panic attack again.
Exercise helps massively, and so does a healthy diet, give your body the greatest chance, I have a lot of time for people that go through a horrible disorder like this and can offer a some great advice and a listening ear.0 -
Thanks gosh there's so much information here I haven't had a chance to thoroughly read it all but I will as soon as I get home from the gym tonight, I AM going to go, even if only for a half hour, so that the panic doesn't win.
About the meditation and staying in the present moment, i've actually signed up for a meditation class in the new year, I find that my mind is always racing, so much that I can't even always pinpoint exactly what i'm thinking about if that makes sense, and sometimes when I *DO* manage to slow it down and have a quiet moment, the quiet seems to trigger panic for me, it's really strange lol it's like my brain goes "oh no, everything is quiet, something MUST BE WRONG!!!" lol So, i'm hoping the meditation classes will help me with that and also help me with my breathing as i'm a chronic chest breather, I can't even describe how hard I have to concentrate to breathe from my belly!
Good for you on all accounts. Breathing and meditation take practice. You can do it. I am also disabled from two very difficult accidents. Breathing and meditation help control the pain as well that I have some days.0 -
Exercise helps a lot with my anxiety. Eating healthy foods also helps a lot. I've started using "grounding" techniques as well, which forces you to stay in the present moment. I tend to do things like count backwards from 300, run cold water over my hands, count windows, tell myself that I'm safe right now, stuff like that.
I think it's okay to let yourself rest if you are drained, but try to break the cycle if you can. You can always do some light exercise, like a short walk or bike ride. I know that is easy to say but difficult to do in the moment.
Good luck!
I am glad these helped you to stay with it at the time, but you reliase these are all safety behaviors that mask the problem and will never help to be cured of panic attacks.0 -
I suffered from agoraphobia and GAD 2009-2010. Here is what has helped me to basically be anxiety free:
-MAGNESIUM
I really don't think I could emphasize this more than anything else... make sure you are getting you RMD of magnesium every single day! I drink "Natural Calm" and it has helped in so many aspects of my life (stress, sleep, etc.)
-Get out and do what you are terrified of doing
The one thing I did that always made me panic was driving on the toll way/highway. I had an incident where I drank too many energy drinks and I had my first panic attack while going 80mph and became terrified that I was going to crash the car and kill everyone in it. Since that incident, I avoided driving on the toll ways/highways (which later spread to driving around town as well). The only thing that has helped this is by driving EVERYWHERE (and boy, do I mean everywhere). You have to face your fears head on in order to reroute your brain into thinking that everything is okay.
As far as the gym goes, take your time adapting to a new work out routine. Exercise stresses the body and you can over stress it by over doing it. Walk at first. Then do intervals. Then jog. Then you can start going faster and faster once your body has gotten use to the stress you are putting on it. Exercise is a powerful toll and unfortunately I think anxiety gets the best of us and inhibits us of going to the gym because it's stressful. I recently pushed myself to go into the free weight area and now I go to that section with no problem (the big burly guys intimidated me before).
You are not your thoughts, just remember that.0 -
I use to be on the heaviest medication possible for anxiety disorder without being hospitalized. Exercise has played a key role in helping me to control the anxiety and panic. When I don't exercise, it creeps back in. I still struggle with it but I can tell you t hat regular exercise has done more for me than medication. Although it is very helpful, I think working out should be a major component in controlling panic disorder0
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I have had anxiety & PTSD for years. Counseling helped a lot, meds help keep things to a dull roar most of the time, running has virtually eliminated the day-to-day anxiety. I still have issues if I'm heavily triggered, but my regular daily function has improved 1000% since I started running regularly.0
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I have generalized anxiety disorder. Exercise definitely helps me manage it.
This for me too. I also have social anxiety disorder but that's a whole different ball game.
I always feel much calmer and much better after a work out. Even if it's less intense than my usual.0 -
One last thought. There is not clear cut single remedy for getting free of any anxiety disorder as we all are made different, have different experiences that can contribute to PD, PTSD, etc.
However, from professional and personal experience and education, these are some of the key components to moving forward and eventually living panic/anxiety free:
1. Seek professional help from a person specializing in these areas, even if it is online, or just a few visits.
2. Bibliotherapy is great..when guided...that being reading material to educate yourself.
3. A healthy diet per your body type, age, gender, blood type, etc. is absolutely crucial.
4. Knowing your personality type and how your are made per your mental processes will be a good thing.
5. A reasonable exercise program designed to not only burn cals, but to relieve stress and that will vary from person to person.
6. Surround yourself with friends and family you trust for a support group...this is a serious and debilitating illness, but can be overcome.
7. It may take some time, but for a season, try to find the right medication for you whether it be pharmaceutical or natural.
8. Realize and accept that what works for one person could be another person's poison. Your solution will be unique to you.
9. Be patient and open to change.
10. Reality therapy...facing your panic triggers is a great process, but take it one step at a time...for instance, at my worse, going to a doctor's office terrified me. So, my doc allowed me to just come and sit in his waiting room as long as I could. As time went by, I no longer was afraid as I realized, he was there to help me, not hurt me.
11. Learn to resolve any family issues...THAT'S A HUGE one. Another subject for another day.
12. Finally, realize you are not alone. The stats on people who suffer from anxiety and stress right now are staggering.
There is no get it done quick pill or method, but yes...exercising is so important. Self acceptance and moving forward are key. Getting the right kind of help and helping yourself will work.
Everyone here has given some of their heart to you and it is great to see and hear what has worked for them. Lot's of great stuff. At the basal level, human beings really do care, notably when someone is at their worst.
I wish you peace and my door is open to you and anyone else as I am able.0 -
I get panic attacks and have been treated more than once for anxiety.
I had a panic attack at work about 2 weeks ago. That night, I went to the gym for 20 minutes of HIIT on the treadmill followed by about 10 minutes of walking, even though I felt really drained from the attack. Felt 100% better afterward and slept like a log. Since I started exercising regularly and really sticking with my schedule, I have seen an overall reduction in anxiety and I've only had that one panic attack.0 -
OK..forgot about this and I apologize...this is from a seminar/clinic and one on one therapy I teach about how to breathe from the belly...
BREATHE ACRONYM AND NOTES
The acronym is: BREATHE. Most people do not know how to breath properly, but there is far more to it than that. Here are the basics
B: learn to breath from deep in your belly. All that is required is to take air in and out from their rather than your chest (called short breathing). This fills all off your lungs with good oxygen flow to provide your system with basic health. It also releases toxins and excess CO2 that can build up.
R: Relax. Everyday, even if you close your office door or go to the break room at work…just somewhere take a 5 minute vacation as you deep breathe and think of some wonderful person, place, etc. and focus on that. When at home…take as long as you want. But do it at least 3 to 5 times a day. We waste that much time on FB…ooops!
E: Exhale. Breathe out fully. Not only the air in your lungs, but the stressors or troubles or difficulties as you relax.
A: Attitude. There is nothing more than a good laugh, a smile, a touch on someone's shoulder, a hug, thinking good thoughts. One great prophet years ago said, "As a man (person) thinks…so is he." Happiness is an emotion and really a choice. Even in the worst of conditions. It does take practice, training and time. Grief is a good thing. Crying is a good thing. But keeping a good attitude keeps us balanced.
T: Temperature. As you relax during the day or otherwise, take your own temperature by asking: "How do I feel? Am I stressed? Is anything bothering me? When is the last time I took a break?" Etc. Just stay in contact with your soul and body as often we get so busy…we don't and come home very tired and stressed.
H: Healthy living. BREATHE does help to bring us good health. As much as possible, try to live a healthy life.
E: Everyday. That's right, make this a lifestyle.
It does take time and effort to learn to make this a habit, but it will help in the process and in some cases, eliminate the panic all together.
Again, not trying to be a Poindexter...just offering a hand.0 -
Thanks gosh there's so much information here I haven't had a chance to thoroughly read it all but I will as soon as I get home from the gym tonight, I AM going to go, even if only for a half hour, so that the panic doesn't win.
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So, i'm hoping the meditation classes will help me with that and also help me with my breathing as i'm a chronic chest breather, I can't even describe how hard I have to concentrate to breathe from my belly!
I started suffering badly from panic and anxiety disorder about 2 years ago after a lifelong battle with depression that was finally solved by medication, but the disorder came out of nowhere 3 years after that! I was terrified, going to the ER with attacks, and everything. I suffer from severe asthma and when I have an attack, I can't breathe, and it acts like anaphylactic (sp) shock, so it was really scary. I also break out in hives all over that nothing but prednisone can solve.
I still have really bad PTSD and anxiety, but even with things lately - I haven't had an attack in three weeks.... *crosses fingers*
So, I started seeing a therapist and it has helped me immensely. The very first thing she asked me was if I get regular exercise. It's paramount to keeping the chemicals in the brain more regulated, because with the anxiety - we tend to have a hypersensitive nervous system, and the endorphins can help. The second thing she did was remind me and help me work on deep breathing techniques. I was a classically trained vocalist until I got out of school, and so I knew how, I just 'forgot'. Breathing is *REALLY* important to overcoming and coping with anxiety, both preventing attacks and surviving and recovering from them. I can't emphasize how much that alone has helped me. I actually do it WHILE I'm doing cardio - which has helped with my asthma attacks as well. Whenever I start to get a little short of breath - I just take 7-10 really deep breaths, even while on the treadmill, and I'm able to avoid both my inhaler and a possible future anxiety attack.
I will say that I totally understand the exhaustion and drain that the attacks put on you. Mine can take 3-4 days to recover from, and it's the only reason I carry medication (which has only been necessary in extreme situations), because I can't afford that kind of downtime. I do take it a little easier in the gym after one, because if I push it, I can be sidelined by a migraine too. But I still make it a point to fight back!
I wish you all the best, and if you ever need someone to talk to, I'm around.
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^^^It's so true. I just saw my doctor the other day to deal with some health issues from the stress (PTSD). She explained that the health issues were absolutely a result of serious stress. And the very first thing she said was that she was very glad I am a dancer and go to the gym. Physical exercise that has a nourishing, healing, relaxing, beneficial component to me was her number one recommendation0
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I have/had severe social anxiety. Was on meds for some time when I was a teen. And I will tell you first hand- EXERCISE WORKS. From the science standpoint it causes your body to emit chemicals, endorphins and such, that are mood boosters. The more you do, the better you will feel- TRUST ME.0
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Since I've been heading to the gym more and seeking counseling my anxiety disorder is more under control than it was with me just trying to ignore it.
Feel free to add me if you'd like0 -
A lot of good information on this thread.... I suffer from GAD/Depression and currently taking meds to try and somewhat fix the problem.
Sometimes when working out I get a sudden panic attack and it scares the bujeezus out of me : /
Glad to see the support!0
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