Suggestions please!

So this may sound crazy but ever since I got my first panic attack over two years ago I haven't been able to exercise. Before all this happened I would do like one to two hours of cardio 4 or 5 times a week. Since having my first panic attack, my elevated heart rate now scares me. So I want to be able to exercise again to keep me healthy, dies anyone have any suggestions on how to make it not so horrible? If I even walk into a gym my panic starts and I start getting skipped heart beats etc from the anxiety. Everyone says work out... It helps the anxiety! Just wish I wasn't so scared! Even after going for a long walk I've noticed my anxiety is elevated for the rest of the day! I need help!!

Hi BLR,

This is actually a fairly common problem. The sensations that we feel during exercise, are often very similar to a panic attack...and can lead us to make an association between the two.

This naturally leads to fear, and avoidance of all things that would make us feel symptomatic.

I also had this concern. Since I am an althlete by trade however, I did not have a choice but to get over this issue.

Here is what I found helpful. I started off any activity slowly. As I progressed, if I found myself feeling panicky, with my increased heart rate, or other physical effects of the exercise (or was it anxiety? hard to tell!) I would slow down...but NOT stop.

The key here is to push through the worries, backing off enough to not throw yourself into more symptoms and possible panic...but to allow your brain to make this connection:

You can have the physical feelings that go along with anxiety, and still have a successful exercise session.

If your heart rate is already elevated due to the anxiety, it is really no different than what you are experiencing during physical activity.

That is not to say that anxiety sufferers never have to do cardio! But you get the idea.:)  Continued exercise (starting out a lower level remember) will help to regulate your HR, and you will likely find that you can gradually increase as your confidence goes up.

Start slow, back off if you need to...but push through. This should help. Give it a try and see how you do.:)

S.C.

Hi

Sorry to hear you have been having panic attacks have you ever thought of doing any talking therapies such as Cognitive behaviour Therapy or Mindfulness CBT? These therapies will help you to deal with your anxiety/panic better so it does not intrude on your life as much then once you feel better you could start your exercise programme back up agin but in the meantime walking is good exercise.

Hibee

May I make a suggestion?

In addition to your walking with your friend, set aside some time 1-2 times a day, where you walk by yourself.

Sometimes, when we walk with another person, a lot of attention is spent trying to keep up to the pace of the other person. Now, even if their pace isn't necessarily fast,...for you, at this moment, temporarily,....it may be just a little much.

Add to that, if you two are chatting while walking, you're getting excited and your breathing and heart rate will elevate in addition to that of just the walk.

Three miles is also a long walk.

From the standpoint of someone with anxiety, how about trying 1/2 mile, or even 1 mile? By yourself, you control the pace. It's not a race, you're not trying to compare your pace with anyone.

By making the distance short, you make it very do-able. By doing it 1-2 times a day, you're practicing the experience of being able to walk without it causing a panic attack.

Plus, super bonus points, the more fit you get, and you will, you'll find those shared 3 mile walks are easier on your body and your mind! It's a win-win situation, all the way around.

Pick a time of day, and a distance, that you know you can commit, to yourself, and you know that you can finish. If you can walk 3 miles,....then doing those 1 mile walks, you already know inside you'll succeed at.

You need to experience the positive feeling of accomplishment, a job well-done, without panic popping along and kicking you in the pants!

You won't have to medicate every time you exercise. Honest! Especially if you commit to these "practice walks" on your own!



M.