6 Practical Tips for Managing Anxiety in the Gym
With Stress Awareness Month kicking off this week, we wanted to talk about something that SO many of us suffer with (often in silence), anxiety. We invited Lindsey, our resident life coach to share her top tips practical for understanding more about anxiety and stress.
It might not feel like the most obvious thing to do, but putting on your trainers and getting a sweat on can definitely help with anxiety and stress. Don’t just take my word for it.
Studies show that exercise can help to counter the chemicals that anxiety produces - adrenaline and cortisol, by pumping endorphins into your system. According to studies by the John W Brick Foundation, 89% of all published peer-reviewed research over a 30 year period found a positive, statistically significant relationship between exercise/physical activity and mental health.
Sometimes I know that it’s easier said than done though, and I’ve been there - my anxiety has flared up before going to a session and I convince myself that it will be better if I stay at home where it’s safe. If you find a safe space to exercise in then that’s half the battle won, and I know first-hand that StrongHer is a safe and supportive environment (I’ve been a member since 2019).
Before we get to the tips, I want to tell you something that might surprise you, but having some level of anxiety or stress in your life is normal. Remember that stress is the body's reaction to a threat, whereas anxiety is the body's reaction to the stress.
The way we evolved as humans meant the hormones that we produce when we feel under threat, or we’re stressed or frightened - adrenaline and cortisol - can push us into ‘fight or flight mode. Those hormones can make us feel more alert so we can act quicker and pump blood to where we might need it the most. So if our homes were being attacked by a lion back in the day, we’d be equipped to protect ourselves from danger. There’s not much chance of that happening nowadays, but our bodies and brain don’t know that. Our brain is hard-wired to keep us safe and away from danger.
Not all feelings of anxiety and stress are bad. It’s usually a response to a major change in your life or feeling pressure from responsibilities. What we need to be aware of is if this anxiety doesn’t disappear after you’ve dealt with that stressful event or change in your life. If you’re struggling to build up some confidence to get into the gym to work out but feel stressed and anxious about getting going, then here are some practical tips that might help. Whatever is going on for you though - don’t ignore it. Speak to someone who can help.
Practical tips
Start small. Don’t commit to suddenly going to the gym five times a week if it’s not something you’re going to be able to commit to. That will just make you feel more anxious and overwhelmed. Instead, build up your sessions over the next few weeks
Find ways to move that you ENJOY! Don’t force yourself to go for a run if the thought of it makes you sick. Instead, pick things that are fun - try some new classes or find a challenge to help with consistency
Have a plan before you go. Getting involved in a class might be easier to start with - less for you to think about! But if you like to go solo, then have some exercises in mind so you can get on with the workout as soon as you get there rather than feeling overwhelmed after you’ve walked in there
Focus on your technique, tempo and breathing. Especially when you’re lifting. It will help you concentrate and (hopefully) take your mind off what’s making you anxious.
Buddy up! Ask a friend if they want to workout with you! Committing to someone else and putting a date in the diary will mean you’re more likely to stick to it
If you’re taking a class at StrongHer then have a quiet word with a trainer before you start to let them know how you’re feeling. There’s no shame in letting them know how you are and that you might not be able to be fully present in the class.
If you are struggling with your anxiety or stress on an ongoing basis then I’d recommend seeking help from a healthcare professional. Here’s a link to The Counselling Directory, where you can find someone to work with either online or in person if you’re not able to wait for NHS referrals. Or if you want to get involved with a peer support group and community, then I’d recommend Mental Health Mates
If you’re still feeling overwhelmed or frazzled and would like to take practical steps to move forward and take action, try some of the above tips, persuade a friend to buddy up with you, or invite them with your guest pass if you’re a StrongHer member!