Can Exercise Improve Anxiety?

Are you one of the one-in-five American adults who struggle with anxiety? (1)

As a mental health therapist who has worked in the field of anxiety treatment for many years, it’s safe to say that anxiety can be and is experienced by individuals from all different age ranges, backgrounds, and lifestyles. In the process of working with individuals, who struggle with anxiety, it is also a fairly common occurrence that individuals will desire to manage their anxiety either without or with minimal assistance from medication. While there are many reasons that individuals may be opposed to medication treatment, which is validated by multiple sources of research (2), the idea of behavioral change, or other lifestyle changes that individuals can embrace in an effort to avoid or minimize the need for medication is a common conversation.

Today we will take a look at the research concerning exercise and its impact on anxiety management.

Let’s start by taking a better look at what we know about anxiety and physical health. 

Unfortunately, the research is fairly clear related to the correlation between anxiety, depression, and other common mental health, concerns, and medical conditions, like cardiovascular disease and poor cardiovascular health. (3) 

Interestingly, one research study also found that individuals who suffer from depression and anxiety disorders tend to be among the most physically inactive individuals in a cross-sectional study. (4) 

But can exercise actually be a part of anxiety treatment?

 From a strictly observational standpoint, I think most people can attest to the idea that movement, getting outside, or participating in an activity, frequently assist individuals in moving out of a depressive or anxious funk, and ultimately improve their mood. We’ve all had one of those moments where we have felt overwhelmed and activity may have helped us move to a better brain state. But does the research actually validate this commonly observed experience?

Interestingly, it does! 

A study on the neurological effects of exercise on the brain indicates that exercise actually helps to activate anxiety, reducing regions of the brain and deactivating anxiety-producing regions of the brain. (5) How cool is that!

Another study found that exercise can actually increase our resiliency, and reduce emotional reactivity. (6) In the most simplistic of terms, exercise can assist the brain in tolerating greater levels of emotional distress, and reducing reactivity to lower levels of emotional distress. So, as you’re building your physical endurance, there’s an element of emotional endurance that we are able to build and develop as well.

OK, so exercise can help my anxiety. So what do I do now? 

Researchers have not yet pinpointed an exact formula for the perfect amount of exercise, but a survey of multiple studies on the impact of exercise on anxiety management summarizes that greater levels of physical activity are correlated with greater levels of anxiety control. (7) Basically, more movement means fewer anxiety symptoms.

There are some things to consider, though, when implementing exercise or movement as a part of your anxiety management process. 

• It should be something that you enjoy doing. As an anxiety, therapist, I am not suggesting that everyone begin a marathon training routine. There are some people that have decided to take on that challenge, have felt an amazing sense of accomplishment from it, and have also had some benefits of anxiety reduction in the process, but that’s not for everyone. Finding something that you enjoy, be it dance, walking the dog, a yoga practice, yard work, or any other form of body movement is a great place to start. 

• For sustainable anxiety management, we need a sustainable practice. This means if you are completely new to an exercise routine, or implementing exercise into your daily life, it’s important to start with a habit formation that you think could actually stick. Typically, small changes over time are more likely to be adapted as long-term routines. Start small and see where you get.

• It does not have to be all or nothing. As it was referenced earlier, there are many ways to manage, anxiety, and exercise may be a piece of the set of tools that assist you in the long-term management of that anxiety. Working with a therapist, a medical provider, and other forms of mental health support can be additional pieces of your anxiety management tools. 

• And as always, talk with your doctor about your concerns, and any considerations that you may need to think about as you consider the best way to manage your anxiety symptoms. As a mental health therapist, we will always suggest that you consult with your doctor to manage your physical wellness, as a key piece of your mental health wellness. We can all work together on this!

If you are struggling with anxiety, and are considering anxiety therapy as a part of your symptom management, a member of our team would love to support you. We offer multiple options for connection through our online therapy services or in person at our Arlington Texas-based therapy office. We are employee therapists who are trained and evidence-based practices for anxiety treatment and we would love to connect with you on your journey to anxiety reduction, and health and wellness.