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Chicago Health Coach Mike Ockrim is a Certified Strength and Conditioning Specialst (CSCS) with the National Strength and Conditioning Association (NSCA) and a Certified Personal Trainer with the American Council on Exercise (ACE) that will engage you in functional movement training programs, nutrition and cooking education, and sleep improvement plans to live a healthy and active lifestyle.

How to Manage Panic Attacks and Anxiety Through Exercise

Exercise has been shown to be an effective tool in managing panic attacks and anxiety. According to a study published in the Journal of Psychiatric Research (2017), regular aerobic exercise has been linked to reductions in symptoms of anxiety and depression. In another study published in the journal Depression and Anxiety (2018), resistance training was found to improve symptoms of anxiety in patients with generalized anxiety disorder.

Here are a few tips for using exercise to manage panic attacks and anxiety:

  1. Start small: Begin with short, low-intensity exercises and gradually increase the duration and intensity as you get comfortable.

  2. Focus on breathing: Incorporate deep breathing techniques into your exercise routine. This can help slow your heart rate and calm your mind.

  3. Choose activities you enjoy: The more you enjoy an activity, the more likely you are to stick with it. Try different forms of exercise until you find something you like.

  4. Set achievable goals: Setting achievable goals for yourself can give you a sense of accomplishment and boost your confidence.

  5. Make it a regular routine: Make exercise a part of your daily routine. This will help establish it as a habit and make it easier to stick with.

In conclusion, exercise can be a helpful tool in managing panic attacks and anxiety. Incorporating it into a regular routine and finding activities that you enjoy can help reduce symptoms and improve overall well-being.

Sources:

  • Journal of Psychiatric Research, "The effect of aerobic exercise on anxiety, depression, and mood." 2017

  • Depression and Anxiety, "Resistance training as a treatment for anxiety: A systematic review." 2018