exercise and panic attacks?
Sid1988
Posts: 170 Member
I suffer from anxiety and panic attacks and i have done since i was 16 and each one is just as scary as the first one i ever had but it's something i am slowly learning to deal with and trying different ways to cope with them.
The problem that i have is that i sometimes get them when i am exercising at the gym.
Does anyone else have this problem? if so, how do you deal with them?
Thanks
The problem that i have is that i sometimes get them when i am exercising at the gym.
Does anyone else have this problem? if so, how do you deal with them?
Thanks
0
Replies
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I have delt with anxiety attacks since 2005 so i know how you feel. At one point I had a doctor tell me to suck in and out of a coffee straw to simulate what one would feel like. i politely told them that i already know the feeling and don't need to re-live my panic! from that day on I certainly haven't gotten rid of my attacks but i've learned to identify the symptoms before they form into a full fledged attack. If i feel like i'm being pushed to my limits, i simply listen to my body. If I'm at work and I feel panic I allow myself to sit down and take a breather. if i'm working out and i'm pushing myself to hard, i slow down or call it a day. I'm not saying to give up when you feel one coming on, because eventually you have to learn to adapt and deal with them. What I am saying is to simply identify your symptoms before they get big. Once you have learned the way you react to situations you can alter the way you handle a situation so that you don't panic. My big helper is music, whether it be listening to the sound of rain at work to keep calm or whether it's hip hop music at the gym. Also reminding myself that the gym isn't going to kill me. A lot of times I have the fear that i'm going to die. I keep telling myself that five more minutes of running is good for me, that it's not out to hurt me. this mentally helps me realize that i'm not dying and that i will be okay. Find what works for you and stick to it, you will eventually get to the point where ( yes you'll still have that uneasy feeling at times) you can live a normal life without the fear of panic attacks. It will probably never leave us alone ( it hasn't for me) but we can sure take control of the situation and not allow it to take control of us. I have come to find that exercise helps with my anxiety, where this time last year working out sent me into panic mode. Now i'f i'm upset and anxious I want to work out, it give me an outlet to get all my axiety and frustrations out. so, good luck to you and your journey I know you can make it through!
p.s. If you want to be friends let me know, I wouldn't mind having a friend on here who does understand my struggles.0 -
I don't really go through this, however I do work in an ER and I see almost daily how CRIPPLING a panic attack is! It doesn't matter if the person is even aware that it's "only a panic attack," it's still miserable to deal with.
My only advice is that if being at the gym is always a trigger for you, perhaps you could take your medication (I'm assuming you have Ativan or something?) BEFORE you start working out. Like a preventative measure.
take care 0 -
I would suggest meds. I have general anxiety and depression and my panic attacks were bad before I started meds. It took a few years to find meds that help, but now I am feeling pretty awesome. Do you currently take meds?0
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I don't really go through this, however I do work in an ER and I see almost daily how CRIPPLING a panic attack is! It doesn't matter if the person is even aware that it's "only a panic attack," it's still miserable to deal with.
My only advice is that if being at the gym is always a trigger for you, perhaps you could take your medication (I'm assuming you have Ativan or something?) BEFORE you start working out. Like a preventative measure. take care
where meds can be helpful please be aware that not everyone has to take meds for this. I struggle with this but i always take control of them and don't need to use meds, i live a full healthy lifestyle because i stop the attack before it turns into one. know the symptoms and you can control the outcome.0 -
I've also learned to id the signs before it comes on as a full fledged attack. Once I get that feeling, I remind myself that it'll go away as it has every time I've had one in the past. I usually just take a breath, stay calm and refocus on what I'm doing (work, exercise, etc). Sometimes it takes a few minutes, but I always come out of it. It sounds easier said than done, but it does work for me. Maybe it'll work for you too. Good luck.
PS- I'm not on meds either.0 -
I can really sympathise with you. You perhaps need to have a think about what the trigger is - is it the gym or something else going on in your head? Does going to the gym seem like a big challenge or does the environment make you feel uncomfortable in some way. For me, panic attacks are often triggered when I go to shopping centres. It's not shopping that I have a problem with but big crowds so it's a bit agoraphobia-related and I also hate being hemmed in a place with no easy escape route (well, my daft head telling me there is no escape route).
At the gym I tend to head for a quiet corner as I feel less self-conscious and this really helps with any panicky feelings. It also helps to suss out the quiet times of the day to visit (ask the staff) or find a gym with a separate women's section, which is usually quieter. I'm also hoping that as I get fitter I can head into the centre of the gym to show off my new fitness! Again, self-consciousness plays a big part in panic attacks for me. You just have to remember that most people are so into their workout that they are really not that aware of the people around them - especially here in the UK where we just keep our eyes straight ahead in such a polite way while working out so that people don't think we are staring at them!
I also find that getting dehydrated or over-warm can set me off, so I drink tonnes of water and head to the changing rooms to run my hands under cold water whenever I need to.
The gym should be a place you can go and work out all the tension of the day and destress, so perhaps getting yourself into that mindset would also help. Or perhaps see if your gym has a boxing-style workout class so you can really get rid of some of that panic and stress!0 -
where meds can be helpful please be aware that not everyone has to take meds for this. I struggle with this but i always take control of them and don't need to use meds, i live a full healthy lifestyle because i stop the attack before it turns into one. know the symptoms and you can control the outcome.
Of course. Some people are more in control... but I am also assuming here that if she is asking for help, she is not yet in control. If she could shut it off, so to speak, she wouldn't be asking. I'm not saying everyone needs a pill! Sorry if I came off offensively.0 -
meditation works absolute wonders to help cure anxiety / panic attacks. I used to suffer from serious anxiety with the occasional attack and after 3 years of learning to accept things as they are (as opposed to trying to control them to how I want) I have been able to have a far more relaxed disposition and a generally more optimistic life.
agreed with the other posters about learning IDs and staying calm during the episode.0 -
where meds can be helpful please be aware that not everyone has to take meds for this. I struggle with this but i always take control of them and don't need to use meds, i live a full healthy lifestyle because i stop the attack before it turns into one. know the symptoms and you can control the outcome.
Of course. Some people are more in control... but I am also assuming here that if she is asking for help, she is not yet in control. If she could shut it off, so to speak, she wouldn't be asking. I'm not saying everyone needs a pill! Sorry if I came off offensively.
I was not offended, I was just making sure people knew that meds aren't always the answer. I do agree that meds can be a great help, they just aren't for everyone.0 -
I've read through the comments and am going to give my opinion / state what has not been mentioned to avoid repetitiveness...
I think exercise causes similar physiological symptoms that a panic attack causes: increased heart rate, sweating, shortness of breath. I think it's deciphering the difference between the two. Typically people with Panic Disorder are afraid that doing certain activities that trigger the same physiological response because it MAY trigger an actual panic attack. Do you think that may be the problem?
CBT - Cognitive Behavioral Therapy, is a great non-med treatment for Panic Disorder. It's kind of like, slow exposure therapy over an extended period of time. So what that MIGHT look like is spinning around in a chair and breathing through a straw (I think someone mentioned it before), BUT the point in that is to show you that just because you experience the symptoms, doesn't mean a panic attack has to result.... anyway, Try looking into it if you can! It works wonders! (First hand experience with CBT for something else).0 -
A panic attack is your bodys flight or fight instinct coming into play when it isn't need.
I get them when i feel trapped, trains, long bus journeys, sometimes in cars if we're in traffic ON a motorway.
I get them when something changes, e.g my boyfriend takes me to work on Sundays, usually I catch a bus and walk part of it, I'm used to this so I panic on Sundays even though it's more convient! lol
When it became unbareable, I went to my doctor and she referred me to Emotional Wellbeing which is a private part NHS counselling service, that teaches you how to deal with multiply of things. You have a one on one counselling session, it's a little different to counselling as she can ask you to do things which a normal Counsellor isn't allowed to do (I'm a trained counsellor, the type that doesn't give advice or ask you to do things). They'll deal with the inner parts fo you, perhaps to find roots, to practise meditation and deep breathing, and cognitive therapy.
My irrational thoughts, panic attacks and anxiety went by the time I left the courses.
I get them very rarely now, I either have to be upset, stressed or unwell to experience them.
Breathing in for the count of 4, and out for 6, slowly, closing eyes, imaging somewhere safe, carrying water you can sip can all help. Do not avoid it though as it'll always get worse. Work out when it happens, certain machine, time, certain amount of people in... you'l find what triggers it 0 -
I used to suffer with panic attacks and was prescribed anti depressants. After 3 years I found out what caused them for me and stopped the meds and have not had one since. Except when I had a tooth pulled at the dentist. They told me that the injections contained arenalin so I know it was the cause of it.
It was as simple as caffeine. So I avoid it like the plague (it is hidden in a lot of energy drinks and also some pain killers)
It could be the increased adrenalin while you are working out that starts it off for you? Or maybe you are drinking energy drinks?
Just my 2 cents!0 -
I've read through the comments and am going to give my opinion / state what has not been mentioned to avoid repetitiveness...
I think exercise causes similar physiological symptoms that a panic attack causes: increased heart rate, sweating, shortness of breath. I think it's deciphering the difference between the two. Typically people with Panic Disorder are afraid that doing certain activities that trigger the same physiological response because it MAY trigger an actual panic attack. Do you think that may be the problem?
CBT - Cognitive Behavioral Therapy, is a great non-med treatment for Panic Disorder. It's kind of like, slow exposure therapy over an extended period of time. So what that MIGHT look like is spinning around in a chair and breathing through a straw (I think someone mentioned it before), BUT the point in that is to show you that just because you experience the symptoms, doesn't mean a panic attack has to result.... anyway, Try looking into it if you can! It works wonders! (First hand experience with CBT for something else).
I can respect this idea and although not for everyone( just like all of our advice) this may work for her. I really hope she finds the right tool to feel better, whether it's meds CBT or knowing symptoms and catching them before turning into a panic.0 -
I suffer from anxiety and panic attacks and i have done since i was 16 and each one is just as scary as the first one i ever had but it's something i am slowly learning to deal with and trying different ways to cope with them.
The problem that i have is that i sometimes get them when i am exercising at the gym.
Does anyone else have this problem? if so, how do you deal with them?
Thanks
In the last 6 months I've had two panic attacks while
on the treadmill. Last night was the last one, and I
came close to blacking out. I had the whole tightness
of chest, couldn't breathe thing going on, so I took a
xanax, sat down and took off my shoes. With in about
10 minutes all was back to normal. Both times I felt
like passing out before the xanax kicked in. Once the
xanax kicks in I feel completely normal.
I'm waiting to hear back from my doctor today.0 -
My doctor ended up taking me off my high blood
pressure medication. Did an EKG to to be safe.
I've been having really bad panic attacks the last
6 days. (had them while on the B/P medication)
Went back to see the doctor today, and she did another
EKG. Same result everything looks great.
Went back on the treadmill tonight, and it started to
hit me again. This time I turned down the earbuds,
focused more on the TV and breathing. I basically
did my "cool down" walk for an hour at 3.5 MPH.
BPM were around 115. Normal work out I'm in the 140's.
Got dizzy driving back, and started getting the tightness
of the chest when I got home. All this after working out! :noway:
I really need to find out what's triggering this!!!! :explode:0 -
I was having the same problem- panic attacks during or just after exercise. I did a little internet research and found that aspartame seems to trigger them in some people. At that point, I was drinking about 4 diet sodas a day. I quit cold turkey over 3 months ago and haven't had a panic attack since!0
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I was having the same problem- panic attacks during or just after exercise. I did a little internet research and found that aspartame seems to trigger them in some people. At that point, I was drinking about 4 diet sodas a day. I quit cold turkey over 3 months ago and haven't had a panic attack since!
Glad to hear someone out there beat this!
I drink water all day, rarely have any Coke.0 -
I've been able to keep these at bay with the
help of medication, and or alcohol. Been
less frequent since Friday, and not as severe.
I was on the verge of going to the ER.........0 -
Going to see a cardiologist on the 12th. My doctor
wants to be sure...... :brokenheart:0 -
I have anxiety too and I get them while working out too because of my increased heart rate. Here are some things I take for anxiety that are all natural and work almost immediately. Lemon Balm, Lavender, Passiflora, and St John’s Wort. I find that St. John's Wort works best for me but everyone is different. I would try these because unlike Xanax or other anti-anxiety medication, they don't make me tired or sluggish. Hope this helps.0
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I suffer with panic attack disorder and for the most part I was able to handle them without medication but as life stresses increased my attacks increased and became more severe. I now use medication to help with them. If you know you are having one yes it is easier to recognize that it is a panic attack and it will go away but I know that once you are in one they are very difficult to come out of. Breathing is what helps me. I've never had one after working out but I will assume it's because your heart rate is up and your breathing is labored. I would try breathing exercises to help bring down your physical heart rate and then hopefully your mental heart rate (ie state of panic) will reduce as well. Good luck!!! :flowerforyou:0
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I used to get them off and on from the time I was 15 until about 24. My last one was at the age of 24, I am about to turn 39 in a few months. I would pray to God when I felt the symptoms, turn on some Gospel music and just kep telling myself I CAN DO ALL THINGS THROUGH CHRIST WHO STRENGTHENS ME over and over again, slow/deep breathing in and out , with my eyes closed and relax myself. I just kept talking to myself and praying. Then the symptoms would ease up. One time I had to pull over on the interstate to do this. But that's how I dealt with it.
In general, I just try not to let life stress me out. I'm a cancer survivor and I tell myself all the time, "you survived cancer, everything else is small potatos; Let Go and Let God".
I understand how terrifying panic attacks are and I thank God I don't get them anymore. I pray you will be free of yours too.0 -
This used to be a once in a while thing, but now it seems eating
is triggering them. Maybe something in the digestive process?0 -
I suffer from generalized anxiety disorder and took Paxil for years to help it. After about 8 years, the paxil quit working. I decided to get off of it and see if I could control it through diet and exercise. There are some really good websites which give you lists of foods that will help with anxiety. It worked great for 4 years....right until I started menopause two months ago. Now I'm starting Celexa (another SSRI like Paxil) to get it back under control.
If you're interested in some websites with food listings, I'd be happy to pass them along! You're definitely not alone out there in this!0 -
I have this issue sometimes, so I understand where you are coming from! I used to have severe anxiety attacks while at the gym (or work, home, etc... lol) and took medication to control them. Recently, I discussed with my aunt (who is into herbal supplements and general healthy lifestyles) how to control my panic/anxiety issues without the aid of medicine. She suggested several things (if I'm repeating other posters, please forgive me): 1. Take time out every day to meditate and focus on yourself. Taking time to think about your day and focus on your energy can really eliminate a lot of the fear/worry that people with anxiety live with daily. 2. Take up a relaxing physical activity, like yoga. 3. Avoid caffeine at all costs. 4. When you are at the gym and feel the signs of anxiety, find a focal point somewhere. It could be a clock on the wall, your water bottle, whatever. By using a focal point that is stabilized, it is easier to retrain your mind into realizing that nothing is happening to cause you worry at that moment it time. It sounds silly, but the more focused and calm you can be, the easier it is to get through a workout. I also listen to music to keep my mind busy; I sing the songs in my head as I work out and keep my brain busy... haha! I hope any of this helps!0
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If you're interested in some websites with food listings, I'd be happy to pass them along! You're definitely not alone out there in this!
Please?0 -
I suffer from them too, had them at the gym because I felt too exposed so I quit the gym and started walking early morning/late evening and bought things like Zumba for the wii, because I don't have panic attacks at home. I used to be on antidepressants, anti anxiety meds and diazepam but don't take the long term ones anymore. And when I'm exercising consistently I get less attacks, it happens more when I have a big gap and start at the beginning again.0
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I have suffered from anxiety attacks for almost 10 years now. I understand what it feels like to be somewhere where it should be ok and all of a sudden get an anxiety attack. What I have done is to eliminate caffine completely. I will occassionally have decaf coffee (I LOVE COFFEE) when I'm home relaxing for the night. But the biggest thing is to get myself to the point where I don't avoid doing what I want to do. It has taken me a long time, but I'm finally to a point where I don't allow the anxiety and me to become one. I'm my own individual and the anxiety is not what defines me. I force myself into situations where I know I may get anxious only to prove to myself that I can do it and then next time I won't be so anxious because I can prove I've done it before. Also, have a support system. Have a workout buddy who can go with you and remind you that you are going to be ok. My wife has been my rock for the longest time. SOmetimes I'll call her when I"m anxious and ask her to talk to me. Just hearing her voice helps sooth me and she will remind me i'm going to be ok.
I don't know you personally, but I know you can do this. It will be very difficult and you may fail but it will be one less time you will fail! Friend me if you would like...0 -
If you're interested in some websites with food listings, I'd be happy to pass them along! You're definitely not alone out there in this!
Please?
Ack, sorry, just got this! I have to remember to check my old posts!
http://www.anxietypanic.com/nutrition.html
http://www.anxietynomore.co.uk/food_and_anxiety.html
I also include a B complex vitamin for stress management and have added nutritional yeast, which is supposed to cut down anxiety too. Good luck!0 -
If you're interested in some websites with food listings, I'd be happy to pass them along! You're definitely not alone out there in this!
Please?
Ack, sorry, just got this! I have to remember to check my old posts!
http://www.anxietypanic.com/nutrition.html
http://www.anxietynomore.co.uk/food_and_anxiety.html
I also include a B complex vitamin for stress management and have added nutritional yeast, which is supposed to cut down anxiety too. Good luck!
Thanks, got the PM as well.0
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