Anxiety Attack During Exercise
If you are struggling with anxiety attacks, chances are you've been told to exercise. Exercise can definitely reduce anxiety attacks, but what your doctor may not tell you is that it can also trigger them. There are several reasons for this, but, fortunately, anxiety attacks during exercise can be overcome.
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What Causes Anxiety Attacks During Exercise?
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Anxiety attacks during exercise are actually fairly common among those who suffer from an anxiety disorder. There are physiological reasons for this. When you exercise, you may have the feeling of a pounding, racing heart and experience increased sweating. Your rate of respiration will be faster than normal. These are also the physical symptoms of an anxiety attack. When you begin to experience these physiological effects, you may immediately think, "Oh no, I'm having an anxiety attack!" and you begin to experience the consequences of that thought in the form of even more anxiety symptoms.
How Can I Stop Anxiety Attacks During Exercise?
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Exercise gently at first. Let your body become accustomed to the physical feelings that you get when you exercise. Gradually work up to greater speeds as you become used to the feeling of a faster heartbeat.
Self talk is important. Tell yourself that a fast heart rate during exercise is completely normal, and that exercise will help your anxiety attacks in the long run.
It is important that you not overdo exercise when you are struggling with anxiety attacks. At comfortable levels, exercise burns off excess adrenaline in your body. However, if you overdo it, your body will produce more adrenaline, which is a key factor in triggering anxiety attacks. If you gradually build your tolerance to exercise, you should not have this problem.
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How Do I Build My Tolerance to Exercise?
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To increase your tolerance to exercise, it is helpful to have a written plan. For example, if you are currently walking one mile at 3.2 miles per hour, plan to walk one and a half miles at that same pace the following week. The third week, walk one and a half miles at 3.3 miles per hour. The fourth week, walk two miles at 3.3 miles an hour. By planning exercise in this manner, you are not making large increases in exercise that will cause your body to produce excess adrenaline.
What if I Am Still Having Problems With Anxiety During Exercise?
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If you are doing exercise that is not particularly physically stressful, such as walking, and you are still troubled by a rapid heartbeat or another troubling symptom, talk to your doctor. Your doctor will want to rule out any physical reasons that you do not feel well when exercising. However, chances are that you are very sensitive to your heart rate. Ask your doctor if a small dose of a beta blocker would be appropriate while you build your tolerance to exercise. Beta blockers reduce heart rate and generally make people less aware of it. It may be just the thing you need to feel comfortable with exercise.
Do be aware that beta blockers are a short-term solution, as your body can build tolerance to them. They also cause intense physical exertion to become more difficult, so they should only be used while you are becoming accustomed to the act of exercise. Continuing to take them will be counterproductive.
How Can I Make Exercising with an Anxiety Disorder Even Easier?
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Becoming accustomed to exercise and the physical sensations that it produces is key to making exercise a part of your life. To do this, you need to find an exercise that you enjoy, and you need to exercise in a place where you feel comfortable. If you are not currently comfortable going to the gym, try going every day for one week. You may feel much more comfortable once you're used to it. If exercising in public makes you feel nervous, purchase exercise equipment to use in your home, or buy some exercise DVDs to work out to.
The most important thing is that you make daily exercise an absolute priority in your life. You'll be amazed at the positive affect that exercise can have on anxiety.
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References
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