Exercising Through the Panic
Since the age of 18 I’ve suffered from Panic Attack Disorder. My definition of the condition is far different from the definition given by the American Medical Association which is, “A sudden, intense experience of fear coupled with an overwhelming feeling of danger, accompanied by physical symptoms of anxiety, such as a pounding heart, sweating, and rapid breathing.” My definition of a panic attack is, “A feeling that death is just a breath away. Your heart is racing, your chest is heaving with fear, and your mind is sprinting with the thought that you will never make it out of your panic.” In reality, words cannot describe the chaos that is ensuing in the mind, body and soul during a panic attack.
I’ve considered many options to deal with my panic attacks. First, I had the notion I could deal with the overwhelming anxiety without any aid whatsoever. I thought I could outsmart the panic. By the time I was pregnant with my first child my panic attacks were ruling my life. I avoided any and all circumstances that could possibly put me in a panic. In actuality there is no way to avoid stress, especially when coupled with the pressure of being a newlywed and an expecting mother. The panic could not be outsmarted or outrun.
I’ve tried and found solace in the use of medications to ease the agony of panic attacks. Both my daily medication as well as my “on the spot” medication have done wonders in relieving the pain and discomfort of the sudden onset of severe panic. Many medications are available for Panic Attack Disorder. Some of the medications prescribed by doctors and taken on a daily basis are Prozac, Zoloft, Paxil and Effexor. Medications prescribed to relieve the feelings of a panic in its onset include but are not limited to Xanax, Valium, Ativan and Klonopin.
My greatest relief has not come from trying to outsmart the panic or alleviate the panic with medication. My greatest relief has come from something most everybody can do – exercise. It’s a simple word and a straightforward idea yet can do wonders for someone who needs immediate and long-term relief of Panic Attack Disorder.
In a study prepared by the Concordia University in Montreal Canada, almost all the participants reported an improvement in mood after exercising. In fact, those who felt the worst prior to exercising reported the greatest improvements in mood. The United States Surgeon General reports that, “physical activity reduces symptoms of panic disorders and depression and fosters improvements in mood and feelings of well-being.”
Why does exercise improve mood? One of the main factors at work is the increased level of serotonin while exercising. Serotonin is a neurotransmitter, a type of chemical that helps relay signals from one area of the brain to another. In fact, the most consistent effect is seen when regular exercisers undertake aerobic exercise at a level with which they are familiar. When one is exercising at a consistent rate, their level of serotonin is raised to a beneficial level; therefore, improving mood and decreasing anxiety.
What about the fear that exercising may actually cause panic? If you fear this, start slowly. The American Psychological Association (APA) reports, “You don’t have to knock yourself out to feel good.” The same APA article suggests that if a particular exercise seems to cause a panic attack, then try a simple brisk walk for a short period of time. “This walk should be at whatever pace is comfortable and whatever length of time you can handle.” In the meantime, work on coping skills so that you can be prepared to handle any panicky feelings in that or any other situation. If you choose to try other more intense exercises, you will be ready to deal with the panic should it occur.
What if you are in the midst of a panic attack? Should you go ahead and exercise to relieve the discomfort? The answer is, “Yes,” though first and foremost get a clearance from your doctor before starting any exercise regimen. Begin stretching the moment you feel a panic attack coming on. The best thing to do is get your muscles warmed up while relaxing your breathing. Focus your energy on the workout and not on the panic attack. Once you are warm, begin walking. The exercise will actually help your body counteract the panic attack. Time your breathing with your steps. This will force you to breathe deep. Last but not least, cool down slowly and completely with a full stretch on every section of your body.
I have seen a sizeable decrease in my panic attacks since exercising routinely with the help of the EA SPORTS Active virtual fitness program. I started this exercise routine about a month ago, incorporating both cardiovascular exercises as well as strength training using resistance bands. Now that I am on a consistent exercise program I have seen a noticeable decline in my anxiety and longer intervals in between panic attacks. Exercise has so many positive side effects on the body including increased energy, mental focus and self-esteem. While these effects have greatly benefited me, the relief from my Panic Attack Disorder has been the greatest advantage.
I’ve considered many options to deal with my panic attacks. First, I had the notion I could deal with the overwhelming anxiety without any aid whatsoever. I thought I could outsmart the panic. By the time I was pregnant with my first child my panic attacks were ruling my life. I avoided any and all circumstances that could possibly put me in a panic. In actuality there is no way to avoid stress, especially when coupled with the pressure of being a newlywed and an expecting mother. The panic could not be outsmarted or outrun.
I’ve tried and found solace in the use of medications to ease the agony of panic attacks. Both my daily medication as well as my “on the spot” medication have done wonders in relieving the pain and discomfort of the sudden onset of severe panic. Many medications are available for Panic Attack Disorder. Some of the medications prescribed by doctors and taken on a daily basis are Prozac, Zoloft, Paxil and Effexor. Medications prescribed to relieve the feelings of a panic in its onset include but are not limited to Xanax, Valium, Ativan and Klonopin.
My greatest relief has not come from trying to outsmart the panic or alleviate the panic with medication. My greatest relief has come from something most everybody can do – exercise. It’s a simple word and a straightforward idea yet can do wonders for someone who needs immediate and long-term relief of Panic Attack Disorder.
In a study prepared by the Concordia University in Montreal Canada, almost all the participants reported an improvement in mood after exercising. In fact, those who felt the worst prior to exercising reported the greatest improvements in mood. The United States Surgeon General reports that, “physical activity reduces symptoms of panic disorders and depression and fosters improvements in mood and feelings of well-being.”
Why does exercise improve mood? One of the main factors at work is the increased level of serotonin while exercising. Serotonin is a neurotransmitter, a type of chemical that helps relay signals from one area of the brain to another. In fact, the most consistent effect is seen when regular exercisers undertake aerobic exercise at a level with which they are familiar. When one is exercising at a consistent rate, their level of serotonin is raised to a beneficial level; therefore, improving mood and decreasing anxiety.
What about the fear that exercising may actually cause panic? If you fear this, start slowly. The American Psychological Association (APA) reports, “You don’t have to knock yourself out to feel good.” The same APA article suggests that if a particular exercise seems to cause a panic attack, then try a simple brisk walk for a short period of time. “This walk should be at whatever pace is comfortable and whatever length of time you can handle.” In the meantime, work on coping skills so that you can be prepared to handle any panicky feelings in that or any other situation. If you choose to try other more intense exercises, you will be ready to deal with the panic should it occur.
What if you are in the midst of a panic attack? Should you go ahead and exercise to relieve the discomfort? The answer is, “Yes,” though first and foremost get a clearance from your doctor before starting any exercise regimen. Begin stretching the moment you feel a panic attack coming on. The best thing to do is get your muscles warmed up while relaxing your breathing. Focus your energy on the workout and not on the panic attack. Once you are warm, begin walking. The exercise will actually help your body counteract the panic attack. Time your breathing with your steps. This will force you to breathe deep. Last but not least, cool down slowly and completely with a full stretch on every section of your body.
I have seen a sizeable decrease in my panic attacks since exercising routinely with the help of the EA SPORTS Active virtual fitness program. I started this exercise routine about a month ago, incorporating both cardiovascular exercises as well as strength training using resistance bands. Now that I am on a consistent exercise program I have seen a noticeable decline in my anxiety and longer intervals in between panic attacks. Exercise has so many positive side effects on the body including increased energy, mental focus and self-esteem. While these effects have greatly benefited me, the relief from my Panic Attack Disorder has been the greatest advantage.
Kari - great info! Sounds like you've done a lot of research. Personally, I agree with your definition too!
Cindy
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