Can Exercise Help Decrease Anxiety?
Anxiety disorders are the most common type of mental illness today, estimated to affect 19% of U.S. adults.
Symptoms can range from mild to severe and have the potential to negatively impact a person’s daily functioning, relationships, work, school, home life, and overall mental and physical well-being. There are various methods available for treating anxiety. While it’s recommended that you seek professional treatment if you’re experiencing symptoms, there are certain lifestyle changes that your healthcare provider may also suggest to help you manage them.
What is anxiety?
First, the American Psychological Association defines anxiety in general as “an emotion characterized by apprehension and somatic symptoms of tension in which an individual anticipates impending danger, catastrophe, or misfortune.” While it’s normal for most everyone to experience anxiousness from time to time, they can come to qualify as a clinical disorder when they are persistent, out of proportion to the situation, cause distress, or negatively impact daily life and functioning. There are various types of clinical anxiety disorders. Generalized anxiety disorder (GAD) is one of the most common, which is characterized by a frequent or even constant feeling of anxiety or dread. Other common disorders include specific phobias, social anxiety disorder, panic disorder, and separation anxiety disorder.
Research on exercise and reducing anxiety symptoms
There’s a wealth of available research to support the theory that regular cardiovascular exercise can help decrease symptoms of anxiety. For example:
A 2020 study reports that physical activity appears to safeguard against the development of anxiety disorders and significantly reduce symptoms in those who have been diagnosed.
Another study from the same year found that regular exercise can decrease symptoms of anxiety in elderly populations as well.
A 2023 study suggests that getting the recommended amount of exercise may be able to decrease anxiety symptoms at rates similar to or even greater than other interventions.
Remember, it’s typically recommended that you meet with a qualified healthcare provider first if you’re experiencing symptoms of a mental health condition.
The science behind the mental health benefits of exercise
So why does there seem to be such a powerful association between exercise and anxiety? There are a variety of possible reasons. First, the experience of anxiety is associated with a rise in levels of the stress hormone cortisol. These levels increase in our bodies naturally in response to a perceived threat to help us respond to it. In someone with anxiety, however, cortisol levels may be elevated much of the time as a result of their symptoms. Exercising is a natural way to decrease these levels of cortisol in one’s system.
Research has also found that physical activity “can help you think, learn, problem-solve, and enjoy an emotional balance” because it can improve cognitive function. In other words, exercise can contribute to brain health which can make it easier for you to emotionally control and manage difficult feelings.
Finally, studies show that regular exercise can also “help you fall asleep more quickly and improve sleep quality.” Since sleep disturbances are common in those with anxiety and can exacerbate symptoms, getting better sleep can help those with such a disorder—and exercise can be the key to unlocking it.
Types of exercise that can help reduce symptoms
Different bodies work in different ways, and you may also prefer some forms of exercise over others. That said, studies suggest that some of the following forms of exercise may be more effective when it comes to helping decrease symptoms:
Aerobic exercise refers to physical activity that increases heart rate and breathing. Examples include jogging, cycling, skating, swimming, and dancing.
Yoga, which is a combination of stretching and breathing has its origins in the cultural and religious traditions of India. Although yoga does involve movement, its purpose is centered on mindfulness, not exercise—and mindfulness has been shown to help decrease symptoms of anxiety.
Outdoor exercise, which research suggests, can lower anxiety levels because of the combined health benefits of getting active and spending time in nature. Examples include skating, hiking, surfing, and even walking or running in the park.
While these can be useful suggestions, the type of exercise that works best for your mental health and well-being is usually the type that you enjoy and can stick with regularly. It may also be helpful to consult with a healthcare provider before making significant changes to your exercise routine.
Other lifestyle changes that may help
Adding regular exercise into your routine isn’t the only lifestyle adjustment that may help reduce symptoms. Cultivating a strong social support network is another that can be helpful, as a study conducted during the height of the COVID-19 pandemic shows. It followed college students who developed symptoms of anxiety during quarantine, and it found that “the material and emotional support provided by significant others” helped them overcome difficulties and reduce the severity of their symptoms.
Finally, the effect of one’s diet on mental health has also been widely studied. As reported in an article published by Harvard Medical School, eating a balanced diet that includes plenty of fruits, vegetables, and whole grains and is limited in processed foods, alcohol, and caffeine “can help relieve anxiety.” It also notes that 95% of serotonin receptors are found in the lining of the gut, which may be why a healthy diet can play such an important role in mental health. Before you make any significant changes to your diet, it may be wise to consult with your doctor or nutritionist.
Recommended treatments
If you’re experiencing symptoms, it’s recommended that you meet with a healthcare provider for an evaluation. Only a qualified professional can provide a clinical diagnosis, and they can also recommend a treatment plan that’s best for you. In general, however, treatment is usually some form of psychotherapy, sometimes in combination with medication. Cognitive behavioral therapy (CBT) in particular is a common methodology for anxiety since it’s based on the concept of learning to recognize and then shift distorted thought patterns that may contribute to feelings of anxiety and distress.
Some people find the prospect of meeting with a mental health professional in person to be intimidating or nerve-wracking. Others may have difficulty traveling to and from appointments or may not have many providers in their area. In situations like these, online therapy can represent a viable alternative. Numerous clinical trials have demonstrated online therapy to be helpful for anxiety. With a virtual therapy platform like BetterHelp, you can get matched with a licensed therapist who you can meet with via phone, video call, and/or in-app messaging for support in the challenges you may be facing.
Takeaway
Many quick and simple coping strategies may help with reducing symptoms . Below are three strategies that can help you stay calm:
Diaphragmatic breathing. Diaphragmatic breathing, or “belly breaths,” is one of the most well-evidenced ways to reduce anxiety quickly. Start by inhaling slowly and deeply for four to six seconds. Take note of your diaphragm moving as you breathe. Once your lungs are full, hold your breath for a second or two, then slowly exhale over four to six seconds. Repeat as needed until your symptoms begin to subside.
Engage in physical activity. Evidence suggests that one session of moderate to vigorous exercise can reduce acute symptoms of anxiety. Adopting a regular exercise program of 90 - 150 minutes per week can also help prevent long-term anxiety symptoms. Maintaining good physical health is also associated with an improvement in overall health, including reducing symptoms of anxiety and depression.
Grounding techniques. Grounding techniques are methods that help you mentally remove yourself from feelings of anxiety and reorient yourself with the world. One technique, the 333 method, requires naming three things you can see, three sounds you can hear, and touching three things near you. By focusing on your environment, you turn your focus away from the symptoms, likely providing some relief.
Relaxation techniques, like deep breathing and progressive muscle relaxation, effectively lower anxiety when an attack occurs. It may also be helpful to engage in a period of vigorous exercise for at least thirty minutes. Exercise can help immediately relieve symptoms of an anxiety attack, and a sustained exercise routine of 90 - 150 minutes per week can help reduce the severity of attacks long-term.
One of the fastest and simplest ways to reduce anxiety is diaphragmatic breathing. Diaphragmatic breathing - also known as deep breathing or “belly breaths” - involves taking slow, controlled breaths to immediately relieve anxiety. Deep breathing reduces physiological signs of anxiety, like a high heart rate or tremors. It also sends signals to your brain that counteract the anxiety directly; slow, deep breaths tell your brain that there is no imminent threat.
Follow these three steps to use diaphragmatic breathing:
Inhale deeply for four to six seconds. Breathe slowly using your diaphragm. Focus on the breath as it enters your lungs and the sensation of your chest filling with air.
Hold your breath for a second or two.
Exhale slowly, taking another four to six seconds. Pay attention to your body as you release the air from your lungs.
You can repeat the three steps above as many times as necessary until symptoms are reduced. Many people feel significant relief after only a minute or two of deep breathing.
trigger is anything that causes a sudden onset of anxiety symptoms by activating the body’s stress response. The stress response can play an important role when a person is in danger, but it could be harmful to regularly experience this response. It may be a physical object or place, or it could be a thought or concern that is difficult to avoid. A trigger related to a person, place, or thing may cause someone to go to great lengths to avoid the source of their anxiety. Occasionally, triggers can be difficult to avoid, such as in the case of the intrusive thoughts associated with anxiety. Intrusive thoughts are thoughts that are unwanted and negative. They are often related to persistent worries and can interfere with normal thought processes.
Figuring out how to let go of the worry about things you can’t control or change is a common challenge. Managing long-term worry requires self-care and proactive strategies, but consistent effort can significantly reduce depression and anxiety symptoms. If you are struggling to stop worrying, or if worry is affecting your daily life, it may be helpful to seek the help of a therapist.
One highly effective strategy for controlling anxiety and improving your overall well-being is adopting a regular exercise routine. Moderate exercise for 30 minutes three to five times per week is associated with significantly reducing negative thinking, including worry and anxiety.
Mind-body exercises are also an effective strategy for managing anxiety long-term. Mind-body exercises include yoga, tai chi, qigong, and other forms of exercise that focus on the link between body and mind. Mind-body exercises often combine mental activities with physical, offering an opportunity to practice mindfulness skills and cognitive relaxation techniques.
Mind-body exercises are one of the most effective ways of reducing stress naturally. Many types of mind-body exercises have been shown to help people manage anxiety. Yoga is likely the most well-known, but others like tai chi and reiki are also popular. Mind-body exercises often combine physical activity with things like meditation and mindfulness practice, giving you an opportunity to address both mental and physical symptoms.
You may want to consider engaging in mind-body exercises in nature. Connecting with wooded areas and nature, a practice known as “forest bathing,” is associated with reduced stress and heightened well-being. You don’t need to combine exercise to get the benefits of nature; just spending time in the forest and noticing the world around you is likely to be helpful.
You might consider talking to a complementary and integrative health specialist about supplements. An integrative medicine physician may be able to answer questions about alternative treatments and common supplements that are generally well tolerated. You can ask if certain supplements could have dangerous interactions with any other medications you take or if there is any risk of liver toxicity. Certain medications may not be compatible with an herbal supplement. Someone who specializes in alternative remedies may be aware of herbal medicine or another treatment. More research may lead to a larger evidence base on the effectiveness of supplements for anxiety.
Regular exercise is associated with a significant reduction in both short-term and long-term symptoms. A period of vigorous exercise lasting around 30 minutes can often stop an anxiety attack or reduce the severity of symptoms. High-intensity interval training is sometimes recommended as a helpful approach.
In addition, adopting a routine of 90 - 150 minutes of moderate-intensity exercise, like brisk walking, per week can help with long-term symptoms of anxiety and chronic worry. Activities like taking a brisk walk, lifting weights, or any exercise that helps maintain your physical condition are likely to be helpful.
Mind-body exercises, like yoga and tai chi, are some of the most effective exercises. Yoga, in particular, is commonly cited as an effective exercise for anxiety. Mind-body exercises often focus on the connection of the mind and body and use that connection to help address physical and mental domains of anxiety. Techniques like meditation and mindfulness are commonplace in mind-body exercises, offering an opportunity to practice important cognitive methods for lowering anxious thoughts.
Scientific research has identified several foods associated with lowered anxiety. While some foods may be especially helpful, research indicates that they are most effective when part of a healthy diet. Below are some of the foods that may help lower anxiety:
- Foods rich in zinc, like eggs, beef, oysters, and cashews.
- Omega-3 fatty acids, like those found in salmon.
- Probiotic-rich foods, like pickles and sauerkraut.
- Foods rich in B vitamins, like avocados or almonds.
There is some evidence to suggest that low magnesium levels are linked to an increase in anxiety-related behaviors in mouse models. There is insufficient evidence to recommend magnesium supplements as a treatment for anxiety in humans, and magnesium supplements are not approved for the treatment of anxiety disorders. However, eating magnesium-rich foods, like leafy greens, legumes, and nuts, when eaten as part of a healthy diet, may help a person feel calmer. If you do decide to take supplements, it’s recommended that you talk to a doctor about the best supplements given your health and medical history. They may recommend an Ayurvedic herb like valerian root, which may improve sleep quality. If you don’t have a primary care physician to ask, you might find a medical provider at a local clinic or health office.
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