Working out with an anxiety disorder ... and no space.

Dang that's rough. I don't have anything diagnosed, but I get pretty weird about being outside sometimes. I live in the city which I like for the most part. Sometimes on the subway I start to get overwhelmed if there are too many people or if there are a lot of people looking at me. I HATE going to the gym so I do my workouts at home. Maybe you can work out outside somewhere? Even just taking a walk in the park can be good therapy. Hiking is pretty much a solitary activity. Or you could run up and down stairwells? If there's a big building you could use the higher levels like the 20th-25th floor because no one ever uses those.

Wow, you just described me to a T . *hugz*

I used to live in a tiny dorm, and I did find some simple things I could do with very little space. There's a pilates video I used to have that I only needed a strip of floor about the size of a towel. It's low impact, no jumping around or anything so you are less likely to injure yourself is a space-related way.
Walking the long way to class, if you walk to class, and going up and down stairs is good. Some buildings on my campus are open late or on weekends and no one is ever in the stairwell.
I second quirkytizzy on the losing weight without exercise. If you stay within your calories that is completely possible. You may lose muscle or not be "toned" but if weight is your primary concern healthy eating at a calorie deficit is more important than exercise anyway.

My daughter has had anxiety "panic attacks" since the age of 9. She is now 32 - with her Masters in Communication Disorders. Here are a few things I have suggested to her. Listen to music whenever you work out - it's the age of portable music. This helps distract the mind somewhat. If you live in a large enough city, there should be a gym that is open 24/7 - find a time that there aren't as many people there. I loved the idea of using the stairs in a stairwell as posted earlier. Get up early - try jogging/walking before anyone else is up. Hang in there young lady.

Panic attacks just flat out suck! ((hugs))

I'm not sure what you're trying to do in a small space, but I have a walking DVD from Leslie Sansone that probably uses about three square feet of space total to do. I use it in my bedroom - where there isn't a lot of space. She has a 1 mile and 2 mile one. Its walking in place!

Also, I love the ideas of the stairs and was going to ask if you have stairs in your dorm you could just walk up and down a couple times a day?

Do you go to the mall at all? Not sure about social anxiety - my attacks are triggered by something else - so wasn't sure if shopping in an open air mall would help. Start at one end and walk to the other.

Good luck!

From my own experience, headphones help. Go run/walk, keep the same route every day and just force yourself. It will get easier if you have a routine. Also, try getting out very early when very few people are around.

I have anxiety and depression and the only thing that works for me is forcing myself through it. Yeah, it's hard, but I'd rather suffer by pushing myself out of my comfort zone that suffer within it. And the physical release helps with the emotional feelings, so it's win-win. Plus, I wear sunglasses and earbuds to help me tune out the world. Makes me feel less visible.

And it's true there's no logic in a panic attack, but that itself is one thing that's helped me with them. If I keep telling myself "it's just your anxiety talking, there's no real danger," I can "talk myself down" from it.

I would suggest seeing about being medicated if that's an avenue you haven't already tried. Such a debilitating anxiety leads to a poor quality of life, and so it's really important you focus on your mental health.

Your fitness will be difficult to do anything about if you are unable to go outside or go to a gym, so I would focus first on nutritional health. Work on calorie intake and eating clean - simple things like these can also sometimes alleviate symptoms of anxieties and depression.

Feel free to add me! I'm a first year psych student (so obviously I know all the things!... jk), but I'd be more than happy to share whatever I learn with you that might help.

See if there is an empty dorm room and if they will let you use it, it would be enough room to workout and no one would be there. I would bet something could be worked out, maybe have your therapist contact the RA at your dorm for some help. I know something could be worked out with your attacks being so bad, and it might help your progress.

I would start slow. Like PP suggested, take the long way to class and walk like you are running late. Find some work out clothes you feel good in and wear them often enough that you don't feel "different" in them (it helps to not feel like you are standing out when you are wearing them in public). At home, do push-ups and planks and bodyweight squats (working up to a kettlebel to add weight to squats and lunges). There is no bopping about with those exercises but they are very effective. I use a gymboss timer (~$25 on Amazon) and do intervals for 45 minutes. It definitely gets my heart rate up. Eventually you could try going outside in the early morning before anyone is up and jumping rope for a few minutes near your dorm (that way you don't have to worry about safety re: jogging alone in the dark). Eat at a calorie deficit, but not one that is too large because it can affect your mood (consider TDEE-10%).

I have anxiety, too. It sucks, but healthy eating and healthy weight loss and improving my fitness has drastically improved my anxiety!

Add me if you like. I am a chronic anxiety sufferer

This is from NerdFitness.com. It is called the 20min hotel room workout. Take a look and see if this could help you in your dorm.

http://www.nerdfitness.com/blog/2010/12/20/the-20-minute-hotel-workout/

Yeah, I relate so bad to this.
I honestly just walked a lot more. It didn't look like I was trying to exercise purposefully, which I feared people would make judgements about. A lot of the time if I'm watching TV or something I just walk back and forth in my room, though I still get nervous that people can hear me moving about.

you could get up really early in the morning and go for a walk or run when there is no-one else about. I go for runs really early 6.00 am and I have never seen anyone else about. Or like others have said body weight exercises don't require much space neither does working out with dumb bells.

I am sure when you start exercising regularly it will have a positive effect to your whole mind and body, good luck:)

I, too, suffer from anxiety (PTSD, OCD, GAD, and Agorophobia) as well as chronic depression. I have also tried multiple meds and have had severe complications from them all, including increased suicidal ideation. I'm currently doing the therapy without the meds and focusing on CBT with some ERP. It does help, but it is a long, slow battle and definitely hard work.

I agree with an earlier post that mentioned yoga. That has been a huge help to me on some of my most anxious days. I love Ashley Turner's DVD by Element ("Yoga for Stress Relief and Flexibility). It definitely helps calm the anxiety and build mindfulness, which is critical when dealing with an anxiety disorder as it helps fight both the autopilot and the hyperarousal/hypervigilance.

As far as cardio and strength training, I use a set of hand weights and do simple strength training with those as well as basic body resistance. I only need a small area large enough for my body to lie on the floor. For cardio, I use a recumbent bike, but I understand that you probably don't have access to one. I agree with others who say that you may be able to use the stairwell or possibly an empty lounge or classroom if you can find a faculty member or RA who you trust who can help you out. the cardio helps with the depression and sometimes with the anxiety, but other times, the extra burst of energy I get from the cardio can actually amp up the anxiety if it's already bad. Just be prepared for that and try to remind yourself so that you're not alarmed by it. It will pass.

I've also found that diet helps a lot. I've added B complex to help with mood stability. Increasing my protein has also helped to balance my mood to some extent (as it helps to keep more stable blood sugar levels.

Wishing you the best of luck in whatever you try, and reminding you that whatever you try, even if it doesn't work out for whatever reason, is a step in the right direction as it lets you know what works and what doesn't which helps to pinpoint a route that works for you.