Exercises To Calm Your Anxious Thoughts
Exercise to Calm Anxious Thoughts.
Our bodies were created to be in motion. Activity, using our physical strength, and engaging in frequent movement are what made up a typical day—every day—for our recent ancestors. As technology has advanced—particularly within the past two decades—and as smartphones, computers, and other devices have become the focus of practically all our attention, human beings have become increasingly sedentary. The conveniences that technology has brought us are also a source of a potential threat as many of us are confined to a desk and a computer for a large part of our everyday lives. We often spend hours—and days at a time—indoors and isolated from face-to-face human interaction and movement. It’s no wonder that mental health issues, like anxiety, are increasing in prevalence. Isolation, too much screen time, and lack of physical activity are the results of the conveniences that technology has provided—conveniences that have quickly become a threat to human health.
Research and numerous scientific studies have shown us for years now that due to our sedentary lifestyles, we must go out of our way—and make it a point—to get exercise every day for the sake of our physical and emotional health and wellbeing. Exercise is so influential in alleviating anxiety symptoms specifically, that it can even offset the effects that you might derive from looking at screens all day long, from stressors you encounter, or any other circumstance in your life that might be triggering worry, fears, or panic. Exercise is that effective—it can reverse the effects of the many factors present in your environment that maintain or worsen your anxiety.
The phenomenon of the benefits of exercise occurs due to actual neurological changes that take place both during and after you engage in physical activity. Yes, that’s right, your brain undergoes changes when you exercise. It begins with the release of two important brain chemicals: Dopamine and endorphins. These are known as the feel-good chemicals in the brain.
Endorphins are often associated with the well-known “runner’s high,” which is the feeling that people get after running or doing similar cardio exercises. Many people become addicted to running because of that release of endorphins. Anxiety and stress are diminished and instead, a sense of wellbeing, and even euphoria, is experienced.
Dopamine, on the other hand, is stimulated with exercise and provides people with slightly different effects: Increased motivation, enhanced memory, sharper attention and focus, and improved overall mood. People experiencing anxiety and anxious thoughts benefit immensely from the release of these neuro-chemicals triggered by exercise.
Exercise not only benefits the brain and body, but it also serves more practical purposes in terms of quieting the mind and minimizing or eliminating anxious thoughts and worries. When you’re engaged in a physical activity, where your muscles are tensed, your breathing is more rapid, and your focus is zeroed in on the next move, your thinking becomes very much focused on the present, on the here and now. One of the most distressing aspects of anxious thoughts is the fact that your mind is constantly in the future, analyzing potential threats, scanning for danger, and anticipating problems that might happen later today, tomorrow, or next year! These future-oriented thoughts not only rob you of being able to enjoy what is going on around you right now, but it also keeps you in a continuous state of stress as you mentally come up with dozens of different scenarios and issues. While none of those events you’re imagining are actually occurring right now, your mind believes that they are happening, or will be happening very soon. You can test this fact by simply paying attention to your heart rate, your mood, how your stomach feels, and the level of tension in your body when you’re worried about something or thinking of a problem or stressor. Your thoughts directly impact how you feel physically.
For these reasons, exercise is a highly sought after coping strategy for people with anxiety. It promotes your presence and your focus on what’s happening right now, allowing you to be in the present moment.
The types and forms of exercises that you can do to calm anxious thoughts are broad and diverse. There’s something out there for everyone and it’s important to select one or more different types of exercises that you enjoy and look forward to. This way, you’ll be more likely to engage in some form of physical activity every day. Even in those moments where anxiety and stress seem to take over and drain your energy, aim to do just 10 minutes of exercise. You will be amazed to see the results and the benefits. Stopping your anxious thoughts can be challenging, but replacing them by fully focusing your mind and engaging your body with exercise can open up an incredible source of healing; an outlet for anxiety and a source of wellness, presence, and freedom.
Psychologist Nhu Nguyen
Nhu Nguyen is a Registered Psychologist (AHPRA) with experience treating individuals in a wide range of mental health settings. On her days off, she shares her knowledge of mental health by creating online mental health and lifestyle resources.
