How Exercising Helps with Anxiety and Panic Attacks

You probably already know that exercising is an amazing way to keep physically fit, 
manage your weight, improve your cardiovascular health, and give you energy. But the 
benefits of moving your body go far beyond physical. There are also many mental and 
emotional benefits of regular exercise, including helping with your mental health. This 
article will explore how exercising can help with anxiety and panic attacks.
 

The Relationship Between Anxiety and Activity
 
Though the connection is not entirely understood, a clear link exists between physical 
activity and a decrease in the likelihood of anxiety and its co-morbidities, including 
depression and panic attacks. These effects occur biologically, psychologically, and 
emotionally. 
 

Biological Benefits
 
Physical exertion releases endorphins, chemicals in the brain that function as natural 
painkillers. Not only do endorphins stimulate positive feelings, they also improve sleep. 
Sleep, in turn, reduces stress and improves anxiety. Endorphins aside, exercise 
energizes the body, leaving you feeling good both during and after the activity. Better 
mood, better sleep, and better feelings reduce the physiological and psychological 
symptoms of anxiety. 
 

Psychological Benefits
 
Anxiety can be all-consuming, and it is this overwhelming sense of worry or dread that 
leads to panic attacks. Engaging in physical activity that you find both challenging and 
enjoyable distracts you from obsessive, harmful thinking. Your mind rests, in a sense, 
while your body works. It is important to find an activity that does present a challenge 
and an activity you're interested in participating for the greatest benefits in this regard. 

Halfhearted participation in exercise that feels more a chore than a fun activity is not 
helpful, and it may lead to further stress and anxiety. This activity does not need to be 
hardcore exercise; a game of soccer with friends, a swim in the pool, gardening, or a 
simple walk will do the job. It's all about getting your heart pumping and your mind off 
worries. 
 

Emotional Benefits
 
Giving yourself the goal of more physical activity and following through with it will leave 
you feeling accomplished. Pursuing and maintaining a healthier lifestyle, too, will grow 
your confidence. Self-contentment and confidence is incredibly beneficial in keeping 
anxiety at bay, since most anxiety is rooted in inner conflict.  
 

Getting, and Remaining, Motivated
 
The most difficult part about increasing your physical activity to reduce anxiety and the 
likelihood of panic attacks is getting started. It can feel impossible for an overburdened 
mind to find the time and energy to decide upon and pursue change, but it is not. A 
professional can help you develop a plan to get started on and stick to a new regimen of 
activity. The most important thing is to find activities you enjoy that you can, and want 
to, fit in to your life and schedule. As a supplement to psychotherapy and psychiatric 
care, physical activity is immensely beneficial in improving your mood.

