Exercise & Panic Attacks
I have gained weight due to not moving around a lot because a rapid heart beat turns into panic attack. I just started working out and my body is sooo sore but I notice I have been getting really bad panic attacks since I started. They come on after I work out but that might be because of the rapid heart beat but I have been getting really bad ones out of the blue. Has anyone had this trouble with exercise, maybe just the change in my body...not sure? Any advice would help!!
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Guest
I started aerobic type exercise that is easy to do, such as easy walking along my neighborhood. My psychologist recommended it, (not that I'm afraid of activity) but suggested me doing easy exercise to cause my neurotransmitters to start working, thus helping me to feel better. It did make a difference, but I also had been put on Remeron since I am very resistant to taking Xanax. Remeron was first given to me by a young Physician Assistant, but my Psychiatrist who saw me later kept me on it for now.
I still get "jittery" feelings, also, I can tell in the morning when my temazepam has worn off, as I get an energizing feeling in my stomach, a scary feeling, I use to be "scared" of this feeling until my Psychologist helped me to understand it along with reading up on it, etc.
So when I feel "certain" sensations, I do tell myself what they are and that if I go "walking" or get a good laugh in I will feel better.
This morning I woke up with the feeling or sort of waiting for a "bad dream" to begin because that is how I was feeling. I didn't get any exercise in today, due to feeling tired and the cold days have started in area. I have been in my PJ's all day today, and I've finally been on my computer for part of the day. Mainly here, reading and posting.
I also have found that eating eggs or tuna fish on toast helps. Either it is the protein or Omega 3 of the tuna that helps with sensations. I don't have Lucinda's program just yet, just her email and what I've read so far on this website.
I'm new to Panic Attacks and the sensations that go with anxiety. Don't know if it is due to the change in anti-depressants or less of them and/or the change in life, less female hormones. Let me know how you are doing.
I still get "jittery" feelings, also, I can tell in the morning when my temazepam has worn off, as I get an energizing feeling in my stomach, a scary feeling, I use to be "scared" of this feeling until my Psychologist helped me to understand it along with reading up on it, etc.
So when I feel "certain" sensations, I do tell myself what they are and that if I go "walking" or get a good laugh in I will feel better.
This morning I woke up with the feeling or sort of waiting for a "bad dream" to begin because that is how I was feeling. I didn't get any exercise in today, due to feeling tired and the cold days have started in area. I have been in my PJ's all day today, and I've finally been on my computer for part of the day. Mainly here, reading and posting.
I also have found that eating eggs or tuna fish on toast helps. Either it is the protein or Omega 3 of the tuna that helps with sensations. I don't have Lucinda's program just yet, just her email and what I've read so far on this website.
I'm new to Panic Attacks and the sensations that go with anxiety. Don't know if it is due to the change in anti-depressants or less of them and/or the change in life, less female hormones. Let me know how you are doing.
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Guest
Hello Rosa,
It's been quite a while since I visited this site. I have had Lucinda's program for a good 8 years now, and it has been a Godsend at times. Although I can't say I've completely beaten anxiety for good, I can happily say I've recovered several times. Currently I am recovered and have been for a good year already. I've learned alot about anxiety over the past years as I've tried another program as well.
As far as your heart rate causing anxiety, that is normal. Even people without anxiety disorder often experience a certain level of anxiety when they over exert themselves. Anyway, here's my advice for now. One key thing to help lead to the road to recovery is "baby steps". Don't try to exercise as hard as you used to. You are sensitive right now and have to take it slow. When I have bad anxiety I find that just a few minutes of walking is enough to cause an attack. If you aren't this bad then great! Still apply the baby steps at your own level of comfort. What you want to do is slowly expose yourself to the scary feelings. Lucinda suggests you rate your episoded and I will incorporate that thinking here.
Start by exercising just enough to either avoid the anxious feeling, or until you are a 3 or 5. If you allow yourself to reach a 3 or 5, then you may need to talk yourself down with some positive statements (e.g. I am OK, my heart is racing because I did a little of exercise, it will slow down in 5-15 mins). This all depends on how sensitive you are right now. The key is to be able to give yourself a pat on the back after doing the exercise. Do this regularly (every/everyother day). As both your confidence and body get in better shape you can increase the minutes and intensity of the workout. After a while you will find yourself more confident in handling your panic episodes.
As for your panic attacks out of the blue, I think the best thing is the exercise. Reason being is that the racing hearbeat caused by exercise does simulate a panic attack, as you pointed out "a rapid heart beat turns into a panic attack". I know all too well the not wanting to ever feel the scary feelings of a panic attack. But I'm assuming you used to exercise in the past without any problems, and that was because when you felt your heart racing you knew you would be just fine. It's now however in your sensitive state that it concerns you, and you find yourself dwelling on it.
Try to dwell on the FACT that it will not hurt you and you will be just fine. Start with baby steps and don't let it get too high at first. You may not be ready to exercise right now and that is fine. You can apply baby steps in other areas. Other situations which cause you to feel anxiety can be applied with baby steps as well. You may have been avoiding certain situations which cause this feeling. What you want to do is SLOWLY expose yourself to those. You may need a friend to go with ya, that is fine. But do try to slowly expose yourself to them. Increase the time of your exposure slowly. After you gain some confidence that this anxiety thing will not hurt, although it can be pretty darn scary, then try the exercise with baby steps. Once you are able to control the anxiety while exercising, you should be able to control anywhere. Because during exercise you are simulating the anxiety feelings(body and thoughts). And you KNOW they didn't hurt you then, and they surely will not hurt you with the "out of the blue" attacks.
That was a longer response than I had anticipated. But I hope it helps. God bless!
-Issac
It's been quite a while since I visited this site. I have had Lucinda's program for a good 8 years now, and it has been a Godsend at times. Although I can't say I've completely beaten anxiety for good, I can happily say I've recovered several times. Currently I am recovered and have been for a good year already. I've learned alot about anxiety over the past years as I've tried another program as well.
As far as your heart rate causing anxiety, that is normal. Even people without anxiety disorder often experience a certain level of anxiety when they over exert themselves. Anyway, here's my advice for now. One key thing to help lead to the road to recovery is "baby steps". Don't try to exercise as hard as you used to. You are sensitive right now and have to take it slow. When I have bad anxiety I find that just a few minutes of walking is enough to cause an attack. If you aren't this bad then great! Still apply the baby steps at your own level of comfort. What you want to do is slowly expose yourself to the scary feelings. Lucinda suggests you rate your episoded and I will incorporate that thinking here.
Start by exercising just enough to either avoid the anxious feeling, or until you are a 3 or 5. If you allow yourself to reach a 3 or 5, then you may need to talk yourself down with some positive statements (e.g. I am OK, my heart is racing because I did a little of exercise, it will slow down in 5-15 mins). This all depends on how sensitive you are right now. The key is to be able to give yourself a pat on the back after doing the exercise. Do this regularly (every/everyother day). As both your confidence and body get in better shape you can increase the minutes and intensity of the workout. After a while you will find yourself more confident in handling your panic episodes.
As for your panic attacks out of the blue, I think the best thing is the exercise. Reason being is that the racing hearbeat caused by exercise does simulate a panic attack, as you pointed out "a rapid heart beat turns into a panic attack". I know all too well the not wanting to ever feel the scary feelings of a panic attack. But I'm assuming you used to exercise in the past without any problems, and that was because when you felt your heart racing you knew you would be just fine. It's now however in your sensitive state that it concerns you, and you find yourself dwelling on it.
Try to dwell on the FACT that it will not hurt you and you will be just fine. Start with baby steps and don't let it get too high at first. You may not be ready to exercise right now and that is fine. You can apply baby steps in other areas. Other situations which cause you to feel anxiety can be applied with baby steps as well. You may have been avoiding certain situations which cause this feeling. What you want to do is SLOWLY expose yourself to those. You may need a friend to go with ya, that is fine. But do try to slowly expose yourself to them. Increase the time of your exposure slowly. After you gain some confidence that this anxiety thing will not hurt, although it can be pretty darn scary, then try the exercise with baby steps. Once you are able to control the anxiety while exercising, you should be able to control anywhere. Because during exercise you are simulating the anxiety feelings(body and thoughts). And you KNOW they didn't hurt you then, and they surely will not hurt you with the "out of the blue" attacks. That was a longer response than I had anticipated.
But I hope it helps. God bless!-Issac
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Guest
hello Rosa;
When I started exercising, I had bad anxiety too. I think, because of the panick attacks, being the what if thinker that I am, I would think, what if my heart goes to fast and I end up having a heart attack. So, what I started doing. I found what my target heart rate should be to burn fat while exercising and every 10 minutes or so I while exercising I would check my heart beat. I dont know if this is feeding the anxiety, but it might be a temporarty solution until you can change your thinking, which is what, GOD willing, Lucinda's program will help us do. hope this helps.
frances
When I started exercising, I had bad anxiety too. I think, because of the panick attacks, being the what if thinker that I am, I would think, what if my heart goes to fast and I end up having a heart attack. So, what I started doing. I found what my target heart rate should be to burn fat while exercising and every 10 minutes or so I while exercising I would check my heart beat. I dont know if this is feeding the anxiety, but it might be a temporarty solution until you can change your thinking, which is what, GOD willing, Lucinda's program will help us do. hope this helps.
frances
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Guest
hi rosalie, i don't have advice but i just wanted to say i relate so much this. when i first had panic attacks over 10 yrs ago, i stopped running b/c the increase in heart rate scared me too much, as with frances, i thought i was going to have a heart attack. i'm going through a high anxiety phase now again and am trying to keep up with jogging, but i'm feeling some of that same old fear getting in the way again. which sucks b/c exercise helps me manage anxiety...is that what a catch 22 is?...