Running for Anxiety: How Regular Exercise Can Help

Everyone is afraid sometimes, but for some people the fear goes one step further. An anxiety disorder can lead to intense feelings of fear, panic and stress, which significantly impairs the quality of life. Fortunately, many effective treatment methods are available, including therapy, medication, and self-care practices. We spoke to Jean-Pierre van de Ven, psychologist at MIND Korrelationship, about the role running can play in the treatment of an anxiety disorder.

What is An Anxiety Disorder?

Fear is a useful emotion that warns you of danger, but it can sometimes get in your way. It often starts with a major event, with the result that your defense mechanism works overtime. This can take different forms, from extreme performance anxiety or a specific phobia, to a general worry or panic disorder. About 29% of Dutch people suffer from an anxiety disorder.

Do you often suffer from anxiety? Then it is wise to also tackle this together with a professional care provider.

Running can help you with an anxiety disorder

It is no secret that running is healthy for your body, but there is so much more. Movement – in any form – has a positive effect on your brain, your mental health and can also help to reduce anxiety. Here’s how regular running can help you with an anxiety disorder:

Interpret physical symptoms differently

The physical symptoms of anxiety are quite similar to your body’s response to movement: palpitations, faster breathing, sweating. Research shows that regular exercise can help to interpret these symptoms differently: you learn to associate them with safety rather than danger.

Less tension in your body

With an anxiety disorder you have a lot of tension in your body, but your brain interprets this as a reason to be (excessively) alert. This then creates even more tension. Movement such as running can lower muscle tension and break the vicious circle.

Your hormones change

Cortisol and adrenaline are the stress hormones. By exercising regularly, you can beat these. At the same time, running produces extra endorphins, serotonin and dopamine: all hormones that provide a better mood, less stress and less pain. In short: the ‘negative’ hormones decrease and the ‘positive’ increase. Walking outside in a green environment can enhance all these positive effects.

You feel clear-headed

Because of the movement, more oxygen and blood goes to your brain, so that you can think better. Brain fog or “raging thoughts” may diminish.

You sleep better

Do you often lie in bed at night worrying? Regular exercise can help you fall asleep faster and sleep more deeply. This way you give your body enough time to recover and you feel better the next day.

You work on a better self-image

The positive feelings during and after a good run can lead to a sense of pride. Especially if you walk more often and notice that you are making progress, this can boost your self-esteem.

What if your anxiety disorder prevents you from running?

A hallmark of an anxiety disorder is the tendency to avoid things. This offers temporary relief, so that you unfortunately maintain the image that you are safer if you don’t do it. You know running could help you, but what if that threshold is too high to go? Jean-Pierre van de Ven, psychologist at MIND Correlationship and a runner himself, gives a number of tips.

• Try to keep the threshold as low as possible and see what you can handle. Depending on your personal situation, you take the first step: first go outside or perhaps cycle somewhere if you don’t want to start in your own street.
• The most important thing is: build it up slowly so that you don’t go beyond your own limits. A psychologist or counselor can help you to draw up a personal schedule that is really made for your situation.
• Even if you are physically fit and walk regularly, it is wise to follow a relaxed schedule. Overtraining not only has physical consequences, but is also often associated with feelings of anxiety and depression.
• By determining your route in advance, you avoid surprises.
• Make it as comfortable for yourself as possible, whatever that means. Go with someone you feel comfortable with, listen to your favorite music, or put on your favorite outfit that makes you feel good.
• Give mindful running a try: focus on your body, your breathing, every step you take. This is how you draw attention away from the stress and fear response.

In addition to running, meditation, mantras, breathing and relaxation exercises can also help to lower your stress level in general. These techniques also give you a handle for an acute stress situation. Gaining knowledge can also help: if you know how your body works, how fear and panic work, you understand the reaction of your body better and you can better put things into perspective.

Do you regularly suffer from feelings of anxiety and would you like to talk to a professional counselor about this? This can be done for free and anonymously MIND Correlation.