Regular exercise has long been touted for its numerous physical health benefits. But did you know that it can also play a significant role in reducing panic attacks? If you suffer from anxiety or panic disorder, incorporating exercise into your routine could be a game-changer.
Exercise has been shown to have a profound impact on mental health and can help alleviate symptoms of anxiety and depression. For panic attacks, exercise is a natural stress reliever. It boosts endorphins and reduces tension in the body. It also provides a healthy outlet for pent-up energy and can distract your mind from anxious thoughts.
Finding an exercise routine that works for you is key, whether it’s a brisk walk, a high-intensity workout, or a gentle yoga session. The best part? You don’t need to become a fitness fanatic to reap the benefits. Even just 30 minutes of moderate exercise a day can make a difference.
This article will explore the science of exercise in reducing panic attacks. It will also cover the best types of exercise for managing anxiety. So, if you’re ready to take control of your mental health, let’s get moving!
Anxiety Treatment in San Diego
How Exercise Can Help Reduce Panic Attacks
Exercise Empowers You
When you exercise, your body undergoes changes that mimic the symptoms of anxiety. Some of these changes include increased heart rate and rapid breathing. However, it’s different to feel these sensations during exercise. You’re in a controlled environment—unlike when you feel them during a panic attack.
This may seem contrary to answering the question, “How does exercise help panic attacks.” Think of it as an experiential learning situation for your body. Exercise allows you to learn to tolerate these feelings without losing control. Therefore, you become more empowered and can reduce the fear of panic attacks, ultimately leading to fewer episodes.
Exercise Improves Your Mindset
Exercise also helps distract from the negative thoughts that often accompany anxiety. It can distract you from worries, giving you a much-needed mental break. This shift in focus can help interrupt the pattern of anticipatory anxiety you may face. Whether it’s the exhilaration of a workout, the calm of a yoga session, or the simplicity of a walk in the park, engaging in exercise can lead to a more positive mindset and a decreased likelihood of panic.
Exercise Enhances Sleep Quality
Another vital aspect of how exercise aids in reducing panic attacks is its role in improving sleep quality. Anxiety often disrupts sleep patterns, leading to fatigue and worsened mental health. Regular exercise helps regulate sleep, promotes deeper sleep, and enhances well-being. A well-rested mind is better equipped to handle stress and anxiety, making it less susceptible to panic attacks. Incorporating exercise into your routine can reduce panic attacks. It can also create a more balanced emotional state.
Types of Exercises That Are Beneficial for Managing Panic Attacks
Not all forms of exercise are equal when it comes to managing panic attacks. Different physical activities offer unique benefits. Finding the right one for you is essential, so you’ll stick with it.
- Aerobic exercises, like running, swimming, and cycling, are very effective. They raise the heart rate and boost endorphin levels. They can also give you a sense of accomplishment and boost your mood, making them ideal for alleviating anxiety.
However, we understand not everyone can or will want to run, swim, or cycle. There are many aerobic exercises beyond these, such as aerobic dancing and other fun classes likely offered at your local gym.
- Mind-body exercises like yoga and tai chi emphasize physical movement and mindfulness. These practices promote flexibility and strength and teach you to focus on breathing and remain present. This combination can be particularly beneficial if you struggle with panic disorders.
These types of exercises encourage relaxation. They also help cultivate an awareness of bodily sensations without the accompanying fear. Engaging in these types of exercises can provide you with tools to manage your anxiety more effectively.
- Strength training is another valuable avenue for reducing panic attacks. It may not give the endorphin rush of cardio. But, strength training boosts self-efficacy and body awareness. As you grow stronger, you gain confidence. This can reduce your feelings of helplessness caused by anxiety.
Also, the structure of strength training can help. It provides a routine and a sense of control. Both are good for reducing the likelihood of panic attacks.
The Importance of Consistency in Exercise for Reducing Panic Attacks Long-Term
Now that you know the answer to “Does exercise help panic attacks,” it’s time to incorporate it into your routine. Consistency is key in harnessing the benefits of exercise for reducing panic attacks.
Sporadic exercise may offer some short-term relief. But, a regular routine is key for lasting mental health benefits. Research suggests that those who exercise consistently experience a more significant reduction in anxiety symptoms compared to those who engage in exercise irregularly. This consistency stabilizes mood. It builds resilience against stressors that could trigger panic attacks.
A structured schedule that includes exercise can help maintain consistency. Setting aside specific times for workouts can help solidify the habit and make it a non-negotiable part of the day. For example, a morning run, a lunchtime yoga session, or an evening strength workout can help. Designated times reduce the chances of skipping workouts.
Additionally, prioritizing exercise and not treating it as optional is vital for mental health.
Being patient and compassionate with yourself during this journey is essential. Progress may not be linear. Some days, motivation may wane. On other days, disruptions may break your routine. It’s okay. Be gentle with yourself. Recognizing that setbacks are a normal part of the process can help you remain committed to your exercise goals. Focus on the long-term benefits and celebrate small wins along the way. This enables you to build a lasting exercise habit that can significantly reduce panic attacks.
Looking for Anxiety Treatment in San Diego? You Can Trust BOLD Health.
Reducing panic attacks isn’t exactly an easy venture. But it is possible. Not only can exercise play an important role but getting the professional help you need is vital. At BOLD Health, we have a team of physician-led experts that can help.
Living with panic attacks can significantly disrupt your life. We take a holistic approach to anxiety treatment in San Diego at BOLD Health. That means we’ll get to know and understand you fully, allowing us to curate an ideal treatment program tailored specifically to you. Your anxiety therapy in San Diego may include:
- individual therapy
- group therapy
- medication management
- intensive outpatient program (IOP)
Don’t let anxiety and panic attacks rule your daily life. For anxiety therapy in San Diego, partner with our experts. You can then regain control of the life you deserve.