The severity of the symptoms can vary, and they may have a detrimental effect on a person’s day-to-day activities, relationships, job, education, home life, and general mental and physical health. There are numerous approaches to the treatment of anxiety. In addition to recommending that you seek professional treatment if you are experiencing symptoms, your healthcare provider may also recommend certain lifestyle modifications to help you manage your symptoms.

Anxiety: What is it?

First, anxiety is defined as “an emotion characterized by apprehension and somatic symptoms of tension in which an individual anticipates impending danger, catastrophe, or misfortune” by the American Psychological Association. While occasional feelings of anxiety are common in most people, when they become persistent, out of proportion to the circumstance, distressing, or adversely affect day-to-day functioning, they may be considered clinical disorders. Different kinds of clinical anxiety disorders exist. One of the most prevalent is generalized anxiety disorder (GAD), which is defined by a recurrent or even persistent sense of dread or anxiety. Specific phobias, panic disorder, separation anxiety disorder, and social anxiety disorder are among the other prevalent disorders.

Exercising and lowering symptoms of anxiety: research

Numerous studies have been conducted to bolster the idea that engaging in regular cardiovascular exercise can help reduce anxiety symptoms. As an illustration: Physical activity appears to protect against the development of anxiety disorders and significantly reduce symptoms in those who have already been diagnosed, according to a 2020 study. In the same year, another study discovered that older adults who regularly exercise can also experience a reduction in their anxiety symptoms. According to a 2023 study, exercising to the recommended level may be able to reduce anxiety symptoms at rates that are on par with or even higher than those of other interventions. Recall that if you believe you may be experiencing symptoms of a mental health illness, it is usually advised that you first schedule an appointment with a licensed healthcare professional.

The science underlying exercise’s positive effects on mental health

What then appears to be the strong correlation between anxiety and exercise? There are numerous potential explanations. First, elevated levels of the stress hormone cortisol are linked to the experience of anxiety. Our bodies naturally raise these levels in reaction to perceived threats so that we can respond appropriately. However, because of the symptoms associated with anxiety, a person’s cortisol levels may be elevated most of the time. One can naturally lower these cortisol levels in their body by exercising. Because exercise can enhance cognitive function, research has also shown that it “can help you think, learn, problem-solve, and enjoy an emotional balance.” Put another way, physical activity can improve brain health, which can help you better regulate your emotions and deal with challenging emotions. Lastly, research indicates that regular exercise can also “improve the quality of your sleep and help you fall asleep faster.” Getting better sleep can help those with anxiety disorders, and exercise may hold the key to regaining it, as sleep disturbances are common in those with anxiety disorders and can exacerbate symptoms.

Exercise regimens that can lessen symptoms

Everybody’s body functions differently, and you might have a preference for a particular type of exercise over another. However, research indicates that a few of the following exercise regimens may be more successful in reducing symptoms  Exercise that speeds up breathing and heart rate is called aerobic exercise. Running, riding, skating, swimming, and dancing are a few examples.The origins of yoga, which combines breathing and stretching, can be found in Indian cultural and religious traditions. Yoga incorporates movement, but its main focus is on mindfulness, not physical activity. Research has shown that mindfulness can effectively reduce symptoms of anxiety.

Find out if exercising can help with anxiety management.

Discover how to raise your general level of wellbeing. Additional lifestyle adjustments that could be beneficial It’s not just regular exercise that can help reduce symptoms; there are other lifestyle changes as well. Another useful strategy is to build a strong social support network, as demonstrated by a study done at the height of the COVID-19 pandemic. It tracked college students who experienced anxiety attacks while under quarantine and discovered that “the material and emotional support provided by significant others” enabled them to get through challenges and lessened the intensity of their attacks.And last, there has been a lot of research on the impact of nutrition on mental health. Eating a balanced diet low in processed foods, alcohol, and caffeine and high in fruits, vegetables, and whole grains “can help relieve anxiety,” according to a Harvard Medical School article. It also mentions that the lining of the stomach contains 95% of serotonin receptors, which may explain why eating a balanced diet can be so significant for mental health. You should probably speak with a nutritionist or doctor before making any big dietary adjustments.

Suggested therapies

It is advised that you schedule an assessment with a healthcare professional if you are exhibiting symptoms. A clinical diagnosis and an optimal treatment plan recommendation can only be given by a qualified professional. However, psychotherapy is typically used as a form of treatment, occasionally in conjunction with medication. Since cognitive behavioral therapy (CBT) is predicated on the idea of learning to identify and subsequently modify erroneous thought patterns that may contribute to feelings of anxiety and distress, it is a popular approach for treating anxiety.

face-to-face consultation

The idea of having a face-to-face consultation with a mental health professional can be unsettling or frightening for certain individuals. Others might find it difficult to get to and from appointments, or they might not have many healthcare options nearby. Online counseling may be a good option in certain circumstances. Online therapy has been shown in numerous clinical trials to be beneficial for anxiety. You can meet with a certified therapist via phone, video call, or in-app messaging through a virtual therapy platform such as BetterHelp. These platforms allow you to get matched with a therapist who can help you with any issues you may be having.