Exercise and Panic Disorders

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!

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.

I have generalized anxiety disorder. Exercise definitely helps me manage it.

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.

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.

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.

Well.... there is a support group here for those suffering with various kinds of anxiety: http://www.myfitnesspal.com/groups/home/5733-anxiety-support-group

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.

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.

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.

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.

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.

^^^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 recommendation

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 like