Can Exercise Help Alleviate Anxiety and Panic Symptoms?

Q: Can Exercise Help Alleviate Anxiety and Panic Symptoms?

To the inquiring netizen： In principle, anxiety disorders or panic disorders can be managed and alleviated through exercise; however, the exercise should not be too intense. <br>Activities such as a 30-minute brisk walk or Tai Chi yoga stretching exercises are recommended, and th

Can individuals with anxiety and panic symptoms exercise?

Hello Doctor: Recently, I have been experiencing some anxiety and panic symptoms such as rapid heartbeat and difficulty breathing.
I had two episodes and went to the emergency room.
After the second episode, I consulted a psychiatrist two days later, and the doctor prescribed me with Prozac (Fluoxetine) and Buspirone.
The dosage is one tablet in the morning and one in the evening.
I would like to ask if this dosage is too strong, as I still need to work and am concerned about its effects.
Additionally, since my rapid heartbeat is caused by psychological stress, I am considering trying exercise to relieve my stress.
Given my current physical condition, is it suitable for me to exercise? Thank you, Doctor, for taking the time to answer my questions.

Ms. Zhang, 20~29 year old female. Ask Date: 2017/05/15

Dr. Huang Weiqin reply Psychiatry

To the inquiring netizen: In principle, anxiety disorders or panic disorders can be managed and alleviated through exercise; however, the exercise should not be too intense.
Activities such as a 30-minute brisk walk or Tai Chi yoga stretching exercises are recommended, and they should be performed in conjunction with exhalation and relaxation techniques.
As for medication, the required dosage varies from person to person, so please discuss this directly with your physician.
I hope this response is helpful.

Reply Date: 2017/05/15

More Info

Exercise has been widely recognized as a beneficial intervention for alleviating symptoms of anxiety and panic disorders. Engaging in regular physical activity can lead to significant improvements in mental health by reducing stress, enhancing mood, and promoting overall well-being. The physiological mechanisms behind this include the release of endorphins, which are natural mood lifters, and the reduction of stress hormones like cortisol.

For individuals experiencing anxiety and panic symptoms, such as rapid heartbeat and difficulty breathing, it is crucial to approach exercise with care. Low to moderate-intensity activities, such as brisk walking, yoga, or tai chi, are often recommended. These forms of exercise not only promote physical health but also incorporate elements of mindfulness and relaxation, which can be particularly beneficial for managing anxiety. For instance, yoga emphasizes controlled breathing and mindfulness, which can help calm the mind and body, making it an excellent choice for those dealing with anxiety.

Before starting any exercise regimen, especially if you have recently experienced panic attacks or significant anxiety symptoms, it is advisable to consult with your healthcare provider. They can help determine the most appropriate type and intensity of exercise based on your current health status and any medications you may be taking. In your case, since you are currently on medications like Prozac (Fluoxetine) and Xanax (Alprazolam), it is essential to consider how these might affect your energy levels and overall ability to engage in physical activity.

Regarding your concern about the medication dosage, it is important to understand that the effectiveness and appropriateness of medication can vary significantly from person to person. The dosages prescribed by your psychiatrist are tailored to your specific symptoms and medical history. If you have concerns about side effects or how the medication may impact your ability to work, it is best to discuss these directly with your psychiatrist. They can provide guidance on whether adjustments are necessary.

In addition to exercise, incorporating other lifestyle changes can also be beneficial in managing anxiety. These may include establishing a regular sleep schedule, practicing relaxation techniques such as deep breathing or progressive muscle relaxation, and ensuring a balanced diet. Mindfulness practices, such as meditation, can also help in reducing anxiety levels.

If you find that exercise exacerbates your symptoms, it may be helpful to start with shorter sessions and gradually increase the duration and intensity as you become more comfortable. Listening to your body is crucial; if you feel overwhelmed, it is perfectly acceptable to take a step back and focus on gentler forms of movement or relaxation.

In summary, exercise can indeed help alleviate anxiety and panic symptoms, but it should be approached thoughtfully and in conjunction with professional medical advice. Regular physical activity, when done mindfully, can be a powerful tool in managing anxiety, enhancing your mood, and improving your overall quality of life. Always prioritize open communication with your healthcare provider to ensure that your treatment plan, including medication and exercise, is tailored to your individual needs.

Similar Q&A

Managing Anxiety and Breathing Issues During Exercise: A Cardiovascular Perspective

Hello, Director: Thank you for your response. I recently started exercising for an hour every afternoon by brisk walking. Will this help improve my anxiety, panic, and autonomic nervous system dysregulation? However, whenever I start running and then stop, I feel short of breath,...

Dr. He Dongjin reply Cardiology
Hello, you do not have heart disease; it is a psychological issue. Panic and anxiety can cause fear, leading to shortness of breath when you start and stop running. It's normal. If you experience occasional skipped heartbeats while exercising, you can ignore them and continu...

Coping with Anxiety and Panic Attacks: Tips for Social Situations

Hello, doctor. I have a problem with easily feeling tense, which often leads to panic, palpitations, and chest tightness. Because of this, I rarely go out with others. Recently, a friend invited me to go shopping at a department store. Initially, I was very resistant, but I reali...

Dr. Lin Mianzhang reply Psychiatry
Hello Jennifer: It seems that your anxiety can reach a level similar to panic. During such times, it is advisable to slow down your breathing (the slower, the better) and try to use diaphragmatic breathing as much as possible. Once your breathing slows down, the physical discomfo...

Managing Anxiety: Tips for Overcoming Negative Thoughts and Stress

Hello, doctor. I am an anxiety patient. Before I became ill, I was a lively person, but now that I am sick, I don't know how to stop overthinking (I am on medication). I understand that if this continues, my condition will not improve. I have tried exercising, hoping that it...

Dr. Wu Enliang reply Psychiatry
If stress is increasing, it is advisable not to push yourself to exercise at the moment. Instead, consider continuing to go out and interact with others, and follow up with your physician to adjust your medication. Dr. Wu Enliang.

Effective Strategies to Overcome Exam Anxiety and Nervousness

I would like to ask, I often feel uncomfortable or anxious due to exams or unfamiliar environments. Is this because I haven't prepared myself mentally? Are there medical treatments available for these symptoms? Or are there any methods to cope with this? I have an exam comin...

Dr. Chen Wenke reply Psychiatry
Hello: From the issues you've described, it is clear that you have an adjustment disorder, which you often manifest through symptoms of anxiety. Are you someone who tends to be impatient and frequently puts a lot of pressure on yourself, often displaying tense emotions? Indi...