By David McCracken, MA, LPC
Reviewed by John M. Grohol, Psy.D.on March 19, 2011
Exercise is an effective short-term treatment for anxiety, said Jonathan Abramowitz, Ph.D., director of the Anxiety and Stress Disorders Clinic at the University of North Carolina at Chapel Hill.
In fact, research suggests that — at least for temporary anxiety — exercise can be just as effective a coping tool as medication or psychotherapy, he said.
Although we often think of it negatively, anxiety is a normal emotion, Abramowitz said. It evolved in our ancestors as a response to danger, such as a nearby predator. When you perceive a threat, you begin sweating, your heart rate increases and your breathing accelerates — the “fight or flight” response.
Of course, many modern dangers – such as a bad grade or an unsatisfactory job interview – can’t be thwarted by fighting or fleeing. In those cases, you may be left with only the unpleasant effects of anxiety, such as sweaty palms and a pounding heart.
Exercise can help you manage anxiety by distracting you from your worries and giving you a feeling of accomplishment, Abramowitz said. It also causes your body to release endorphins, pain-relieving chemicals that suffuse you with feelings of well-being.
Among the tips he offers for helping to relieve anxiety:
When you start a new exercise routine, set goals that are reasonable for your ability. You’re less likely to injure yourself — and thus cause yourself additional distress — if you break your sessions into small, frequent increments. How much exercise does it take to manage anxiety? That depends, Abramowitz said. If you’re already in good physical condition, try aiming for thirty minutes of exercise, three to five days a week. But generally, you’ll need to exercise just long enough to have a true break from your normal environment.When should you see a doctor? About 40 million American adults have anxiety disorders, according to the National Institute of Mental Health. Although exercise can help you manage anxiety in the short term, it’s not an effective long-term treatment for anxiety disorders, such as generalized anxiety disorder, obsessive compulsive disorder, post-traumatic stress disorder, panic attacks or phobias, Abramowitz said. If you spend more than half of your time worrying about something, or if your anxiety doesn’t diminish within a week or so, you should talk with a professional.Avoid taking benzodiazepines, often sold under the names Xanax, Valium, Klonopin. Those are quick-acting medicines that dampen the fight-or-flight response, and they can be habit-forming, Abramowitz said: “They’re not a long-term fix.”Abramowitz also recommends that people shouldn’t hesitate to seek out professional advice when these tips fail to help. A therapist can help you learn additional techniques for managing your anxiety without medicine.
“People should try cognitive-behavior therapy with a well-trained mental health professional before they take medicine for anxiety,” he said, “because these problems are very treatable.”
Source: University of North Carolina at Chapel Hill School of Medicine
Related News Articles
Brains of At-Risk Babies Show Signs of SchizophreniaMotivation Important for Weight Loss Darkness Clouds Moral CompassSmall Bouts of Happiness Build Resiliency Positive Emotions Increase Resilience, HappinessMental Illness Does Not Predict Violence Fat Teens Turn Into Obese AdultsThe Difference between Depression and Premenstrual Dysphoric DisorderFemale Libido Medication Aerobic Activity for the Brain
Anxiety, Health-related, LifeHelper, Medications, Mental Health and Wellness, OCD, PTSD, Panic Disorder, Phobias, Professional, Psychology, Psychotherapy, Social Phobia, Stress -->
« News Index
Anxiety& PanicGeneral Overview on Anxiety Anxiety Screening Quiz Blog: Anxiety & OCD Exposed Generalized Anxiety (GAD)Overview of GADGAD SymptomsGAD TreatmentPanic DisorderOverview of PanicPanic SymptomsWhat is a Panic Attack?Panic Disorder TreatmentSocial Phobia/AnxietyOverview of Social PhobiaTreatmentSocial Phobia FAQSpecific PhobasOverview of PhobiasTreatment of Phobias Agoraphobia Symptoms Living with an Anxiety DisorderPsychotherapy for Anxiety DisordersFight or Flight?Taking on Anxiety and the Irrational Fears in Your Life Anxiety LibraryDozens of articles Ask the Therapist about AnxietyAsk Others about Anxiety Recommended Resources
Latest Articles9 Psychologist-Approved Must-Reads on Mental Health10 Things You Should Know About Compulsive HoardingNerve: Poise Under Pressure5 Steps to Reduce Worrying and AnxietySuicide and the MilitaryHow to Halt and Minimize Panic Attacks
From Our News BureauAmericans Count Lost Love, Family Spats Among Common Regrets Many Teens Naïve About Risks of Social Networking Emotional Wealth Trumps Financial Wealth Just Published...What’s so great about Italian men?Developing Creativity: Both High Energy and RestNo Friends? This Is a Game of Life?
What's HotWhen Your Therapist Treats You Like a Dog
advertisementMost Popular NewsAmericans Count Lost Love, Family Spats Among Common Regrets Many Teens Naïve About Risks of Social Networking Emotional Wealth Trumps Financial Wealth Beliefs About Memory Are Often Wrong Latino Culture Hampers Depression Treatment Football Outcomes Can Increase Domestic Violence Increased Cardiac Risk Linked to Occasional Exertion, Sex For Anger Management, Say a Prayer Comfort Foods Calm Emotions Transcendental Meditation May Improve Academic Performance Most Popular Blog PostsDoes the Internet Promote or Damage Marriage? Why Is Religion Important to Mental Health? I Think I'm in Love with My Therapist What Hurts Your Facebook Friends? Naked Therapy or Just Cam-Girl Soft Porn? 6 Signs It's Time to Dump Your Therapist How Well Do You Multitask Between the TV and the Computer? Yelp and Therapist Reviews Does Interpersonal Psychotherapy Work for Depression? The Surprising History of the Lobotomy Subscribe to Our Weekly Newsletter
advertisementFind a Therapist
Users Online: 3981
Join Us Now!
Local GuidesAll Guides
Alabama
Alaska
Arizona
Arkansas
California
Colorado
Connecticut
DC
Delaware
Florida
Georgia
Hawaii
Idaho
Illinois
Indiana
Iowa
Kansas
Kentucky
Louisiana
Maine
Maryland
Massachusetts
Michigan
Minnesota
Mississippi
Missouri
Montana
Nebraska
Nevada
New Hampshire
New Jersey
New Mexico
New York
North Carolina
North Dakota
Ohio
Oklahoma
Oregon
Pennsylvania
Rhode Island
South Carolina
South Dakota
Tennessee
Texas
Utah
Vermont
Virginia
Washington
West Virginia
Wisconsin
Wyoming
Need to chat with someone now? Live therapists are available 24/7 to chat online#footer { height:220px; } #foot-mid { margin:0 0 0 40px; } Home • About Us • Advertise with Us • Contact UsPrivacy Policy • Terms of Use • Site Map • Disclaimer/Disclosure • Feeds
Download the Psych Central Toolbar Copyright © 1992-2011 Psych Central. All rights reserved. Site last updated: 23 Mar 2011 Psych Central Professional
Psych Central Answers
Psych Central Blog Network
Psych Central News
Tests & Quizzes
Sanity Score
Forums • NeuroTalk
ADHD
Anxiety
Bipolar
Depression
Schizophrenia
Psychotherapy
We complywith the
HONcode
standard:
Verify here
0 comments:
Post a Comment