Exercise and Panic Disorders

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shiseido_faerie
shiseido_faerie Posts: 771 Member
in Motivation and Support
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?
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Replies

  • KANGOOJUMPS
    KANGOOJUMPS Posts: 6,473 Member
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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!
  • NicoleisQuantized
    NicoleisQuantized Posts: 344 Member
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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.
  • mizjohnston
    mizjohnston Posts: 196 Member
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    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.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
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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.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
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    I have generalized anxiety disorder. Exercise definitely helps me manage it.
  • hkry3250
    hkry3250 Posts: 140
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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.
  • jess7386
    jess7386 Posts: 477 Member
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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.
  • BigDnSW
    BigDnSW Posts: 641 Member
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    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!
  • jess7386
    jess7386 Posts: 477 Member
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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.

    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.
  • fitnesspirateninja
    fitnesspirateninja Posts: 667 Member
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    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!
  • BigDnSW
    BigDnSW Posts: 641 Member
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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.
  • grammiejul
    grammiejul Posts: 68 Member
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    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.
  • BigDnSW
    BigDnSW Posts: 641 Member
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    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
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
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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.
  • shiseido_faerie
    shiseido_faerie Posts: 771 Member
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    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!
  • beduffbrickie
    beduffbrickie Posts: 642 Member
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    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.
  • BigDnSW
    BigDnSW Posts: 641 Member
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    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.
  • beduffbrickie
    beduffbrickie Posts: 642 Member
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    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.
  • soo_z
    soo_z Posts: 42
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    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.
  • 300poundsdown
    300poundsdown Posts: 38
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    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 disorder

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