Exercises To Calm Your Anxious Thoughts
Anxiety can take a toll on both your mind and body. The constant racing thoughts, the tension in your body, and the overwhelming feeling of being “stuck” can make it difficult to find relief. But what if there were a way to relieve some of that stress naturally? That’s where exercise comes in.
Exercise is more than just a way to stay fit—it’s an incredibly effective tool for reducing anxiety. Whether you’re dealing with everyday stress or more intense feelings of anxiousness, incorporating movement into your routine can help calm your mind, restore balance, and promote a sense of well-being. Dr. Leila Peterson, along with Prescribed Health & Beauty, encourages a holistic approach to mental health, and exercise is a key part of that philosophy.
In this blog, we’ll explore how exercise can help you calm your anxious thoughts, and how incorporating it into your life can enhance both your mental and physical health.
1. Why Exercise Helps with Anxiety
When you exercise, your body releases endorphins—natural mood boosters that help reduce stress and anxiety. These endorphins work by improving your mood and giving you a sense of relaxation. Dr. Peterson emphasizes that regular physical activity helps regulate cortisol levels, which is the body’s primary stress hormone. By reducing the amount of cortisol in your system, exercise helps lower the “fight or flight” response that often triggers anxiety.
In addition to improving mood and lowering stress hormones, exercise gives your mind something else to focus on. This distraction can help break the cycle of anxious thoughts, allowing you to feel more grounded and present in the moment.
2. The Best Types of Exercise for Anxiety
Not all exercises are created equal when it comes to relieving anxiety, so it’s important to choose the types of movement that work best for your body and mind. Dr. Peterson often recommends incorporating exercises that engage both the body and the mind for maximum benefits.
Yoga: Yoga is a gentle yet effective way to reduce anxiety. The combination of deep breathing, slow movements, and mindfulness promotes relaxation and enhances body awareness. Yoga also helps improve flexibility, strength, and balance, contributing to overall physical and mental well-being. Even a short 15-minute session can work wonders for calming your mind.
Walking or Jogging: For those who prefer something simpler and less structured, walking or jogging outdoors can be incredibly calming. Dr. Peterson often recommends getting outside for a brisk walk in nature, as the fresh air, the act of moving your body, and the change of scenery can all have calming effects. Focus on your breath as you walk, and let the rhythmic movement ground you in the present.
Strength Training: Weightlifting or bodyweight exercises can also be a great option for relieving anxiety. When you focus on your body’s movements and strength, it’s easier to disconnect from the mind’s anxious chatter. Additionally, strength training can give you a sense of accomplishment and empowerment, which can counteract feelings of helplessness that often accompany anxiety.
Cycling or Swimming: If you enjoy more intense exercise, cycling or swimming may be perfect for you. These exercises get your heart rate up and engage multiple muscle groups, helping release tension. Swimming, in particular, has a calming effect due to the rhythmic movements and soothing properties of water. Dr. Peterson encourages finding an activity that feels enjoyable and energizing—something you look forward to doing.
3. Incorporating Exercise into Your Daily Routine
Getting started with exercise as a way to calm anxious thoughts can be simple. You don’t need a fancy gym membership or complicated equipment to begin; just move your body in ways that feel good to you. Dr. Peterson suggests making exercise a part of your daily routine for the best results.
Start Small: If you’re new to exercising or haven’t been active for a while, begin with short 10-20 minute sessions. This can be a short walk around your neighborhood, a quick yoga flow, or a few minutes of stretching. The key is consistency. Over time, you can increase the duration and intensity as you feel more comfortable.
Set Realistic Goals: It’s important to set goals that are achievable and stress-free. For example, aim to get outside for a walk every day or commit to 10 minutes of yoga each morning. Dr. Peterson encourages patients to avoid overwhelming themselves with unrealistic expectations. Starting with small, manageable goals is a great way to build a sustainable exercise routine.
Be Mindful of Your Body: During exercise, focus on the sensations in your body. Pay attention to your breathing, the way your muscles feel, and the rhythm of your movements. This mindfulness aspect of exercise helps redirect your focus away from anxious thoughts and into the present moment.
Make It Enjoyable: The more enjoyable exercise is, the more likely you are to stick with it. Find activities you genuinely like doing, whether it’s dancing, biking, or practicing yoga. Dr. Peterson reminds us that finding joy in movement is essential for long-term success.
4. Exercise as Part of a Holistic Approach to Mental Health
While exercise is an incredibly powerful tool for managing anxiety, it’s even more effective when combined with other aspects of self-care. Dr. Peterson advocates for a holistic approach to mental health, one that incorporates exercise, proper nutrition, adequate sleep, and stress management techniques.
Sleep: Adequate rest is crucial for mental well-being. Exercise helps regulate your sleep patterns, but pairing it with good sleep hygiene (such as sticking to a regular sleep schedule and avoiding screen time before bed) will amplify its benefits.
Nutrition: Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains supports both your body and mind. Nutrient-rich foods help regulate hormones and improve brain function, making it easier to handle stress.
Stress Management: In addition to exercise, Dr. Peterson encourages incorporating stress-reduction techniques into your daily life, such as mindfulness, meditation, or deep breathing exercises. These practices help activate the body’s relaxation response, which further reduces anxiety.
Exercise is a simple, effective way to calm your anxious thoughts and take control of your mental health. By incorporating movement into your routine—whether it’s yoga, walking, or strength training—you can reduce stress, boost your mood, and create a sense of peace in your life. Dr. Leila Peterson and Prescribed Health & Beauty encourage a holistic approach to health, and exercise is a key piece of that puzzle.
Start small, find what works for you, and remember to listen to your body. Over time, you’ll not only see the physical benefits of exercise but also feel the mental calm that comes from taking care of yourself. If you’re looking for more personalized guidance on managing anxiety, don’t hesitate to reach out to Dr. Peterson and our team—we’re here to support your health and well-being every step of the way.
Author: Leila Peterson