If you find yourself suffering from panic attacks, debilitating stress or other anxiety related issues, you’re not alone.
Anxiety disorders are one of the most common afflictions today, affecting almost 20% of people residing in the United States. I am willing to stake money that this percentage is even higher for military members and their spouses, given the extreme stress military families go through on a regular basis.
Anxiety disorders can manifest for a variety of reasons. In some cases anxiety is genetic, but anxiety can also hit you out of nowhere following stressful life events. I’ve personally struggled with anxiety on different scales since I was a child, but found myself battling crippling anxiety on a daily basis several years ago after undergoing emergency surgery followed by severe sickness. Anxiety can also be brought on by major life events, such as childbirth or a big move (the second of which almost every military family is likely to undergo at some point).
Anxiety disorders can be debilitating, but you don’t have to let it rule your life. While you should always talk to a doctor when dealing with any kind of anxiety or mental illness, you can also try managing anxiety through natural ways as well. One of the best ways to manage anxiety is through physical fitness. Regular exercise both prevents and treats anxiety disorders. Some studies have even found that not only is regular exercise just as effective as anti-depressants for some people, but that exercisers are also 25% less likely to develop anxiety and depressive disorders. If you find yourself struggling with anxiety or even just going through a stressful time period, here are some ways to add exercise in to your life to help manage it:
PEN it in.
Do not pencil exercise in to your schedule, make it non-negotiable and set a time for it every day that works for you. If 5 a.m. is the only time that you can fit it in to your life, set an alarm for that time and start making it part of your daily routine. Think of it as just another standard part of your day that needs to happen, like eating breakfast or taking a shower.
Give it time.
It takes time to adjust to changes and new routines. Give it at least four to six weeks for your new routine to feel normal and comfortable, especially if previously you weren’t exercising at all.
Start small.
Try setting daily and weekly mini-goals for exercise that you can add to over time, such as 15 minutes a day for the first week and then 20 minutes a day for the second.
Find something you like.
Exercise doesn’t have to be a chore. There are a million different ways these days to work up a sweat, you just have to find the one that speaks to you. Try different classes such as Boxing, Zumba or even Yoga until you find one that you enjoy. If you don’t have time to join a gym, try downloading an app or streaming fitness classes from your own home.
Perfect the art of distraction.
If you find exercise monotonous, find ways to distract yourself. Try listening to an audiobook or podcast on your run or walk. Or stream your favorite Netflix show next time you’re on the treadmill or stair-master.
Find someone to keep you accountable.
Exercise is more fun and more likely to happen if you have a friend to keep you motivated. Find a gym or walking buddy and commit to meeting up regularly to workout together. This has the bonus effect of providing you socialization and support, another important part of managing anxiety and stress.
Get Outside.
Try going for a run or walk outside. The fresh air and sunlight can do wonders for boosting your mood while you’re working on getting those endorphins. Interestingly, running has been shown to have a meditative effect on the brain due to the repetitive motions and running helps you sleep better at night, both important keystones in managing anxiety.
Just ten minutes.
If you don’t feel like exercising, promise yourself that you can quit if you want to after ten minutes. Studies have found that a ten minute walk can boost your mood and alleviate anxiety as much as a 45 minute walk can and most of the time you will find you want to keep going after 10 minutes anyway.
The military lifestyle is a stressful one at times and even the most balanced of us can find themselves struggling with anxiety or in need of a little more self-love than normal. Adding exercise in to your lifestyle can help monumentally with stress management and with alleviating anxiety disorders. Remember that you’re not alone and that you can get through this and as always, make sure to consult with a doctor when struggling with any kind of mental illness or starting an exercise program.