Exercise: The Natural Treatment for Anxiety

According to the Anxiety & Depression Association of America, anxiety disorders are the most common mental illness in the United States, impacting approximately 40 million adults ages18 and older. However, only 37% of people seek help.

“I began dealing with anxiety when I was a kid,” said fitness expert Ebony Norris. “My family never took me to a doctor for help. Their generation just thought it was part of life and something you just dealt with.”

The good news is that anxiety is highly treatable… without the need for medication.

According to Harvard Health, exercise helps manage anxiety because:

• Engaging in exercise distracts you from whatever it is you are anxious about.

• Physical movement decreases muscle tension; thereby, lessening the body’s contribution to feeling anxious.

• Increasing your heartrate changes brain chemistry and increases the availability of important anxiety neurochemicals, such as serotonin, gamma aminobutyric acid (GABA) brain-derived neurotrophic factor (BDNF), and endocannabinoids

• Exercise activates the brain’s frontal regions responsible for executive function. This helps control the amygdala, our reacting system to real or imagined threats to our survival.

• Exercise builds up resources that enhance resilience against difficult emotions. “Before I began my exercise and fitness journey, anxiety ruled my thoughts and wreaked havoc on my body. I used to get awful headaches; my whole body felt heavy. Because of this I was unmotivated in many areas of my life. Unless you dig deep and get moving, the cycle of anxiety will just perpetuate itself.”

Symptoms of an Anxiety Attack:

• Excessive Worrying

• Feeling Agitated

• Restlessness

• Fatigue

• Difficulty Concentrating

• Irritability

• Tense Muscles

• Trouble Falling or Staying Asleep

• Panic Attacks

• Avoiding Social Situations “Once I began my fitness regime to qualify for the police department, I noticed a big difference in my anxiety symptoms,” explains Ebony. “Running and cardio played a big role in my recovery. For me, it was an epiphany about how the mind-body connection works.”

The Mind-body connection is the link between your mind and body, and how your brain health affects your overall health. Meditation and yoga are other examples of mind-body therapies that are often used to improve brain health by reducing stress and anxiety. With today’s stressors amplified by events such as the COVID-19 Pandemic, there is no better time to create a healthy mind-body connection.

Here are Ebony’s Top Six Mind-Body Connection Enhancers:

• Identify and eliminate (or moderate) the specific causes of stress in your life.

• Reduce caffeine and alcohol consumption. Focus on a healthy diet and drink plenty of water.

• Exercise!!! It is a natural and effective stress reliever, AND it increases the release of endorphins among other feel-good hormones.

• Get seven to eight hours of sleep per night; this is the optimal amount of sleep adults need for the mind and body to recover.

• Engage in relaxing activities like reading, enjoying scented candles, drinking a cup of herbal tea, bike riding, hiking, taking a warm bath, yoga or meditation to name a few.

• Find time to do the things that you love, are passionate about, and feed your soul. With an intentional investment in your physical and mental health, you can live the life you want and feel amazing when working towards your goals.

If you have other personal hacks to reduce anxiety, please share them with us! We would love to hear from you.