Anxiety and Exercise

heidikg22 · March 2014

Hi,
I know there has been a few posts on this previously but I'm seeking further advice from people who deal or have overcome anxiety whilst exercising.
I'm 25 years old and had my first panic attack in August 2013. Since then iv had about 6 panic attacks but deal with all kinds of different anxiety. I have been having CBT (cognetive behaviour therapy) and learnt how to talk myself round from anxiety etc... The only thing it really has a hold over me now is anxiety whilst I exercise. I'm in fear of having a underlying heart problem and when I exercise and get to a tired point I start to struggle. I have my own netball team and this makes me feel like not even going. Making excuses up not to play and trying getting worked up before,during and after a game makes me feel bad. I play 3 times a week and it even affects me walking my dogs and just have visions of my collapsing in the street.

Please any advice would be helpful! Iv had a resting ECG and that game back 60 bpm so a healthy heart according to that. Iv got a gym membership and haven't been able to face going :-(

alexcook765 · March 2014

Hey heidi, I had this problem and tried so many things. My anxiety was so embarrassing that I am really embarrassed to even speak about it even now......it was that bad!

When I saw your post, it brought back a lot of memories and I hate to see another person go through that same torture because it is very tough and it feels as if no one else in the world can understand what you're going through Different things work for different people and I was lucky enough to find one that worked for me.

If anyone actually cares to hear what I've been doing then I'd be happy to help in any way. Just shoot me an email at alexcook765@gmail.com and I'll tell you about how things are going for me with the stuff I've tried. I wish someone would have helped me out when I was struggling to find a solution so if I can help you then it would make my day!

ashleyisgreat · March 2014

I have the same issue. Random panic attacks and anxiety about working out too hard and having a heart attack. My solution has been to do a lot of walking. Heart rate doesn't go shooting up and I can get some exercise in during the day. Walking has actually helped me with my anxiety, as well, so it's a win-win.

Sometimes I will do light aerobic workouts and if I start feeling like I'm working too hard, I just take a step back and cool it a little bit. Easy as that. Don't do too much! You don't need to work out really, really hard to get the benefits of exercise.

Once you ease yourself into it, you can go a little harder. I am now at a point where I can push myself pretty hard without freaking out. And if I do get nervous, I just chill for a few seconds and remind myself that it's mental--not physical.

Good luck!

alathIN · March 2014

Have you talked to your therapist about this specific anxiety? What did he/she say?

Eric_DeCastro · March 2014

I have anxiety and depression, I haven't had a bad day since I started running consistently. no episodes, nothing. but I'm still on my meds.

heidikg22 · March 2014

Hi thanks for replying people :-)

Well my therapist has told me to go for a run with her and let her know what thought I have got in my head and will help me break them down but I haven't got that far yet. I am not taking any medication this is all being done without. I had a panic attack after netball last thursday and its put me off walking and everything now. Its like I take 2 steps forward and one step back with all thiis anxiety stuff. I'm still learning new things about it.

I wouldn't wish it on anyone this ever :-( I feel like I have no release from it when I feel really anxious or tense but I have noticed iv developed a habit of picking something up to eat to take my mind off it... Anyone else done this? Iv put on 2 stone in less than a year and am currently at the heaviest weight iv ever been. My anxiety started after a knee injury and stressful job. My knees still isn't 100% so I use this as an excuse instead of describing what its really like to people who don't understand what is happening to me.

heidikg22 · March 2014

I have the same issue. Random panic attacks and anxiety about working out too hard and having a heart attack. My solution has been to do a lot of walking. Heart rate doesn't go shooting up and I can get some exercise in during the day. Walking has actually helped me with my anxiety, as well, so it's a win-win.

Sometimes I will do light aerobic workouts and if I start feeling like I'm working too hard, I just take a step back and cool it a little bit. Easy as that. Don't do too much! You don't need to work out really, really hard to get the benefits of exercise.

Once you ease yourself into it, you can go a little harder. I am now at a point where I can push myself pretty hard without freaking out. And if I do get nervous, I just chill for a few seconds and remind myself that it's mental--not physical.

Good luck!

How long have you have this for? And thanks for the good luck I am determined to get there. I can't wait to get back to my normal self again as its taking its toll on me

ashleyisgreat · March 2014

I had my first panic attack almost four years ago. Have had several since then, but now it's mostly dulled to a kind of general anxiety, rather than all-out panic attack. When I exercise too hard and my heart starts going really fast, I get extremely anxious that I will have a heart attack.

Never took meds, just went to a therapist for a few months and got it a little bit more sorted out. She helped me understand the cause and she also reminded me that a panic attack will never lead to anything physically dangerous, like a heart attack. That has helped.

caveninit · March 2014

anxiety and panic attacks are no fun! I started having them in Nov. and I am currently seeing a therapist for it. I can get through a workout, but afterwards I get anxiety and keep checking my pulse. It's awful. Therapy is helping, she is teaching me how to get "out of my head" where all these fearful thoughts are and to stay grounded. I sure hope you can get some help with your anxiety.

jenilla1 · March 2014

This might sound strange, but having a quick acting anxiety medication available can help. You don't have to even take it, but knowing you have the option to take one in an emergency may help you face the feeling and power through the anxiety. It's nice to know you have a back up just in case. It can help you get through and calm down without actually ever needing to take the meds. (A kind of placebo affect I'd say.) This might not work on all personalities, though, especially if you end up popping the pill every time...It's great though, if over time, it starts to help you work through it on your own.

Walking for awhile (I'd say at least 20 minutes) before your physical activity can really help. By the time you start whatever activity you're going to do, the "happy hormones" from the walking have kicked in to curb the anxiety. :flowerforyou:

hkied · March 2014

I had severe anxiety attacks and would be walking the floors at night with what I thought was heart burn or mini heart attacks. final straw was my sons bday and I was stuck in my closet sick as can be! I went to the hospital and I had stones in my gallblader so huge I had surgery the next day! Maybe you should do a thourough health check maybe "Stress" or something has got control of you!

heidikg22 · March 2014

My knee injury and stress of my job is definitely what crippled me because I was just stuck in it was painful to walk on and even hurt to drive. I just hope one day I can exercise and not tune in to my heart and go back to bootcamp or jogging as I use to participate in charity runs the thought of how I am at the minute cripples me. I know it's mind over matter that's whats frustrating for me and my other anxiety is if I take any medication I can feel that's calming me and I'm losing control I stay awake till its out my system so diazipam etc... I am not taking any of it doing it with no meds.

When I have looked in to this I have only read people still contend with it years after not got over the exercise thing. It's so awful (feeling sorry for myself) and its hard to explain to someone the fear for your life when you have panic about your heart because they don't understand

Anxiety and Exercise

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