Movement as Medicine: Solutions for Anxiety

Moving forward. It sounds like a nice idea, especially when you’re feeling stuck deep in the throes of an anxiety spiral. But it turns out that physically moving yourself forward—as in, putting one foot in front of the other and getting some exercise—may actually do wonders for your mental health as well. It may not even take that much to get started.

How to Use Exercise to help with Anxiety

While more exercise may be better than less, some research shows that even a single exercise session can help when you’re feeling anxious, writes John J. Ratey, M.D., on the Harvard Health website.

“As a psychiatrist who studies the effects of exercise on the brain, I’ve not only seen the science, I’ve witnessed firsthand how physical activity affects my patients. Research shows aerobic exercise is especially helpful. A simple bike ride, dance class, or even a brisk walk can be a powerful tool for those suffering from chronic anxiety. Activities like these also help people who are feeling overly nervous and anxious about an upcoming test, a big presentation, or an important meeting.”

Exercise for anxiety relief can work for a wide variety of reasons. Dr. Ratey shares the following:

• “Engaging in exercise diverts you from the very thing you are anxious about.
• Moving your body decreases muscle tension, lowering the body’s contribution to feeling anxious.
• Getting your heart rate up changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals, including serotonin, gamma aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids.
• Exercise activates frontal regions of the brain responsible for executive function, which helps control the amygdala, our reacting systems to real or imagined threats to our survival.
• Exercising regularly builds up resources that bolster resilience against stormy emotions.”

Quick Exercises for Anxiety Relief

If you’re wondering what to try first, here are some straightforward options that can get you up and moving ahead.

Walk and Talk Therapy

Experts say that hitting the streets for a walk may be one of the quickest ways you can boost your mood—with bonus points if you can find a friend to walk along with you.

“Going for a walk is an easy fitness strategy that can help you feel better, says Dr. [Melina] Jampolis,” in a Prevention article. “In fact, research shows that just 10 minutes of walking can lift your spirits. […]

‘Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,’ Dr. Jampolis says, especially when you’re going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months, when seasonal depression spikes.

Finally, when you make your walks social—you stride with, say, your partner, a neighbor, or a good friend—that interaction helps you feel connected, Dr. Jampolis says, which can make you feel happier.”

Walking can be so beneficial for mental health, in fact, that some therapists have started taking their sessions on the go for “walk and talk therapy.” They report it as a useful tool to help some patients start feeling better, and getting better, overall.

“Walking is the quickest antidepressant on the market today,” reports author and psychologist John Arden, PhD, in a PBS SoCal story on the topic.

Gentle Yoga Flows

The practice of yoga for stress relief has been around for generations, and for good reason: it can work. Experts say even just trying a simple yoga pose or two can help you refresh your mood.

According to a Real Simple article, “Many people think they have to do yoga for an hour or many days a week to get the benefits. The truth is, though, you can take a break from whatever you’re doing, space permitting, to do one pose for one minute, repeating this mini yoga break several times a day. ‘If done across the day intermittently, it can help prevent stress from accumulating in your body and mind,’ [yoga instructor Shweta] Jain says.”.

The article describes a series of simple yoga poses to try, several of which may even be completed while sitting or lying down—and without having to twist yourself into a pretzel. For example, a one-legged seated forward bend is described this way:

“Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot against your left thigh. Sitting tall, extend both arms over your head as you stretch up. Exhale and bend forward from your hips over the left leg, keeping your neck elongated and shoulders relaxed. Rest your hands comfortably wherever you can reach on your left shin (no need to prove anything—listen to your body and stop where you’re comfortable). As you inhale, extend your spine longer, and as you exhale, fold over your leg more. Hold for 10 to 60 seconds. Release and repeat with the opposite leg extended.”

Forward-bending poses like this help to calm the mind by developing the “letting-go attitude” to release limiting thoughts and emotions, Jain says.

Dance Breaks

It seems Taylor Swift may have been onto something when she told us all to “Shake It Off”. A New York Times piece on the benefits of mindful movement includes a series of dance moves that experts recommend trying when you’re feeling anxious or stressed. They may help you start to turn things around.

“‘Strengthening the connection between the body and the mind is a two-way street,’ said Cassandra Vieten, a clinical professor of psychology and director of the Center for Mindfulness at the University of California, San Diego. Just as your thoughts can influence your body, moving your body can influence your thoughts. It’s like ‘reverse engineering your mindfulness,’ she added.”

Movements the experts recommend trying for a quick boost include:

• “Dance party for one
• Cue up a favorite song, and dance (or march) at moderate intensity until it ends.
• Why this move: Along with helping to release pent-up tension, dancing (or moving rhythmically) has also been found to help release of mood-boosting chemicals like dopamine and endorphins.
• Move your hips
• Twist, floss or hula for 30-60 seconds.
• Why this move: Stress can create tight hips, and gently moving them helps to release tension, which can help your whole body feel more relaxed.
• Shake it out
• Gently shake and wiggle, moving from your head down to your feet. Move at whatever intensity and speed feels good.
• Why this move: Movement therapists often find shaking helps to settle people’s minds by discharging pent-up jitters.”

You could also, of course, just make the moves up as you go, in the words of Swift herself. No matter how you choose to find some movement in your day, it’s good to know that it just may help you make progress forward mentally as well.