Anxiety can be chronic or related to upcoming events, such as an exam or an important presentation. It exhausts, interferes with thinking and making decisions, and in the end can ruin the whole thing. Neuropsychiatrist John Ratey writes about how to deal with it through exercise.
Anxiety is a common occurrence these days. Almost every person, if he does not suffer from it himself, then knows someone among friends or in the family who is prone to anxiety. Neuropsychiatrist John Ratey cites American statistics: one in five adults over the age of 18 and one in three teenagers between the ages of 13 and 18 were diagnosed with a chronic anxiety disorder last year.
As Dr. Ratey notes, high levels of anxiety increase the risk of other disorders, such as depression, and can also contribute to the development of diabetes and cardiovascular disease. The expert considers the results of a recent study to be very important, which show that anxious people tend to lead a sedentary lifestyle. But activity may be the best non-medical solution for anxiety prevention and treatment.
“Time to lace up your sneakers, get out of the car and move!” Wright writes. As a psychiatrist who studies the effects of exercise on the brain, he is not only familiar with the science, but he has seen in practice how physical activity affects patients. Research shows that aerobic exercise is especially beneficial.
A simple bike ride, dance class, or even a brisk walk can be a powerful tool for those who suffer from chronic anxiety. These activities also help people who are overly nervous and preoccupied, such as with an upcoming exam, public speaking, or an important meeting.
How does exercise help reduce anxiety?
- Physical exercise distracts from a disturbing topic.
- Movement reduces muscle tension, thereby reducing the body’s own contribution to anxiety.
- Elevated heart rate alters brain chemistry, increasing the availability of important anti-anxiety neurochemicals, including serotonin, gamma-aminobutyric acid (GABA), and brain-derived neurotrophic factor (BDNF).
- Exercise activates the frontal lobes of the brain, an executive function that helps control the amygdala, the biological response system to real or imagined threats to our survival.
- Regular exercise creates resources that increase resilience to violent emotions.
So, exactly how much exercise do you need to protect against anxiety attacks and anxiety disorders? While it’s not easy to pinpoint, a recent analysis in the journal Anxiety-Depression found that people with anxiety disorders who had a fair amount of physical activity in their lives were better protected from developing anxiety symptoms than those who didn’t move much.
Dr. Ratey sums it up: When it comes to treating anxiety, it’s best to do more exercise. “Do not despair, even if you have just started. Some research shows that even one workout can help ease the anxiety that sets in. What type of exercise you choose may not matter much. Research points to the effectiveness of any physical activity, from tai chi to high-intensity interval training. People experienced improvement no matter what activities they tried. Even just general physical activity is useful. The main thing is to try, act and not quit what you started.
How to make classes most effective?
- Choose an activity that is pleasant for you, which you want to repeat, strengthening the positive impact.
- Work on increasing your heart rate.
- Work out with a friend or in a group to take advantage of the added benefit of social support.
- If possible, exercise in nature or green areas, which further reduces stress and anxiety.
While scientific research is important, there’s no need to turn to charts, statistics, or peer review to find out how good we feel after a workout when anxiety subsides. “Remember these feelings and use them as motivation to practice daily. Time to get up and move!» calls the neuropsychiatrist.