How does physical activity help in the fight against fear and anxiety? A psychologist tells us

Perhaps everyone has their own phobias, which we have to face from time to time. They cause an inexplicable feeling of fear and anxiety. Negative emotions can lead to serious illnesses and mental disorders. To get rid of them, it is necessary first of all to resort to the help of doctors and psychologists. Many specialists include sports in the treatment.

How does physical activity help to get rid of phobias and anxiety?

sports psychologist

Sports should not be an additional stress that will aggravate the psycho-emotional state. Exercise for pleasure and according to your regimen.

How does lack of activity affect the psyche?

A study in the journal JAMA Psychiatry confirms that any physical activity helps to cope with stress and prevents the development of depression. Scientists have proven that exercise has a positive effect on the hippocampus, the part of the brain that reacts to emotions and is responsible for memory. The hippocampus is reduced in schizophrenia, bipolar disorder, depression and senile dementia.

Just 10-12 minutes of exercise a day is enough to prevent these diseases. And systematic exercise for three months will benefit those who have a tendency to stress.

Despite the obvious benefits for physical and mental health, not everyone chooses sports as a leisure activity. To regain their energy, many try to relax passively: socializing on social media, playing video games, watching movies, etc. This can lead to a disconnect between body and mind. And exercise is exactly what brings everything back to normal.

When anxiety levels rise, the entire body tenses up and attention narrows. This state is called the “fight or flight” mode. It is the body’s automatic response to a stimulus and can be controlled. For example, with the help of yoga you will learn the right breathing, you can relax your body and mind. And after eight weeks of daily practice, you will have a higher self-esteem and lower stress levels. This happens because the amygdalae of the cerebellum, a deep brain structure responsible for processing stress, fear and anxiety, shrink.

Oksana: Many studies confirm that any physical activity and active lifestyle (be it jogging, walking, Crossfit or aerobics) affects the hormonal background. At the moment of activity, the production of dopamine, serotonin, endorphin, etc. increases. These neurotransmitters affect the emotional state and relieve anxiety. Then there is a feeling of happiness, joy and the so-called “runner’s euphoria”. Many doctors who work with panic attacks recommend that patients regularly exercise. At the same time, the intensity of exercise should not be excessive.

Low-intensity exercise is best: bicycling, a dance studio class, or a brisk walk. Such activities also help those who are overly nervous, for example, before an important exam or performance.

What conclusions can be drawn?

• Physical activity reduces anxiety through muscle relaxation.
• Cardio training affects processes in the brain, allowing the production of anti-anxiety hormones.
• Exercise activates the frontal lobes, which help the body respond to real and imagined threats.
• Regular exercise can partially replace therapy by increasing stress tolerance and self-confidence.