Lifestyle changes are part of managing anxiety and panic attacks. But there are times when the lifestyle changes you make can actually cause more anxiety, making anxiety worse.
This happens to many people that struggle with panic attacks, especially when it comes to exercise. For some people, exercise ends up becoming a panic attack trigger, and that makes it not only harder to exercise, but also harder to address panic attacks.
Why Exercise?
We don’t need to rehash all the reasons that exercise is important for your health. Instead, let’s talk about your mental health. Exercise relaxes the muscles so there is less tension. It helps promote better digestion which can ease some anxiety symptoms. It can make you feel better about yourself and – perhaps most importantly – it can release “good mood” hormones that help you feel genuinely better.
Exercise is good for your physical health, yes, but also your mental health.
Problems arise, however, when exercise triggers panic attacks. Many people with panic attacks experience a combination of two symptoms that can make it easier for panic attacks to be triggered in the future. The first is hypersensitivity, where a person becomes more sensitive to how they feel. The second is self-monitoring, where a person monitors their body for a sign that a panic attack may be on its way.
For those that are hypersensitive to their body’s sensations, there are actually many ways that regular exercise can be a panic attack trigger, such as:
- Rapid Heart Rate – When you exercise, your heart rate increases. Heart palpitations are common with panic attacks, and tend to be a panic attack trigger on their own. If you’re unintentionally monitoring your body for signs a panic attack is coming, and feel your heart rate increase, it could trigger an attack.
- Hyperventilation and Breathlessness – Most panic attack symptoms are caused by hyperventilation (breathing too quickly, expelling CO2 and over-oxygenating the blood stream). Exercise, especially if you do not breathe correctly or already have anxiety, can then trigger hyperventilation or feeling like you’re out of breath. These, in turn, can make it feel like a panic attack is coming, which may ultimately trigger one.
- Unusual Sensations During and After – Many people with panic attacks and panic disorder have health anxiety. Lifting weights poorly, making an awkward turn on a treadmill, etc., can all cause your body to feel weird, in turn leading to health anxiety that triggers an attack.
Some people might also experience panic attacks that are triggered later – as your body rests.
Keep in mind that not everyone will experience panic attacks exercising. Some people might experience the opposite, where they experience fewer symptoms when they exercise because the symptoms are more under control. Exercise can help the body create more carbon dioxide, reducing hyperventilation, and it can give your mind a reason for your symptoms, reducing feelings of health anxiety. It can also relax you and distract you so that you don’t focus on your symptoms.
But for others, exercise can be panic inducing, and that can be problematic for those that are hoping to experience some relief and also take care of their health.
What Can You Do?
There absolute best thing you can do is talk to a therapist. I’m here specifically to help you manage your anxiety and reduce the frequency and severity of your panic attacks, providing you with strategies that can get your anxiety under control.
But in the interim, try the following:
- Walks and Low Intensity Exercise
If you’re not used to exercise or you’ve had a hard time with panic attacks, try not to overexert. Start small and get yourself in more of a rhythm so you get used to how you feel. You want to be used to the level of exertion so that you don’t feel ill or unwell, and so you don’t cause anxiety in yourself.
- Learn to Breathe
Breathing slowly and deliberately is an important part of controlling panic attacks, because the slower and more deliberately you breathe, the less you hyperventilate. That is especially important while exercising, as poor breathing can lead to lightheadedness and other issues. Make sure you take the time to learn to breathe correctly.
- Be Prepared
Learn to be prepared for the idea that panic attacks may occur so that you’re not surprised by them (in fact, it may be beneficial to be okay with the idea you might have one so that you’re not trying to fight it the whole time you’re exercising) and don’t be afraid to take breaks, slow down, or get alone time if needed. If you’re worried that your attacks may occur around people, then start exercising somewhere a bit more private.
Getting Professional Help for Panic Attacks
Still, it can be difficult to control all anxiety, including panic attacks, when you don’t have the right amount of help. If you’re feeling like you’re struggling, reach out to me today. We can talk about what you’re feeling and discuss strategies you can use to reduce your anxiety in the future. Start the process today by giving me a call.