Exercise and anxiety?

[anon234]

Hello - haven't posted in a long time, but hope to return.

I have been diagnosed with OCD and find that many people, including psychologists, have recommended that I exercise more to help me improve mentally, but I'm finding it strangely difficult.

I used to go to the gym with friends a few times a week, but I started feeling extremely anxious about going (OCD-related thoughts) and would go to great lengths to get out of it - I would often lie about a reason I couldn't come, which made me feel horrible. At some point I just said I didn't want to go anymore and quit without explanation... I think sometimes it can be too hard to 1) explain anxiety to people, especially when it is completely irrational and 2) have to really be honest with myself when it is so much easier to just avoid the trigger all together.

Even when I did manage to do exercise (usually being literally forced to) I would start to panic and it became extremely distressing. I have wondered if maybe this was due to my body associating the physical feeling of exercise (hot, elevated heart rate, heavy breathing, etc) with anxiety symptoms, or if it is just my mind playing tricks.

Regardless, I am being pressured to engage in more physical activity, and I feel like I can't do it (and I know that the longer I avoid it, the harder it will be to get back to as well).

To get to the point, I was wondering if anyone else experiences this or something similar? Any tips to overcome it? Because a part of me wants to get better and live normally, but, to be honest, the part of me that feels safe in my anxiety is controlling me. Any comments are appreciated xx

[Elizabeth CP]

I don't have the same issues as you but some time ago following an injury I was struggling to get back to walking (my preferred exercise) I frequently would walk somewhere even around the shops & then suddenly get so exhausted I couldn't keep going. I remember clinging to fences etc to keep upright at one point. I then decided to go really small. I would walk just one block & back. The following day a little bit further. By deliberately going much less than I was capable of I never got tired which meant the next day I was confident to go further. Over a short space of time I regained the ability to walk a decent distance without problems. I wonder if you could try something similar. Choose something you would like to do but deliberately stop yourself doing as much as you think you could or should be able to. By doing tiny bits you may give yourself the positive feedback to slowly improve. Perhaps try something on your own such as walking, climbing stairs etc rather than going to a gym where you may feel uncomfortable about others seeing you do less than normal. This is just a suggestion for you to consider.

[Croix]

Dear Anon234~

Welcome back.

I, and many others have found exercise in general, and specifically responding to bad anxiety attacks with more has been pretty beneficial, and it is a shame you are not able to go down this path.

I do have to wonder though, all the examples you gave seemed to be in the company of other people, do you think that might have something to do with it? Like Elizabeth I've spinal condition that prohibits vigorous exercise however I find I can get the effect I need from just walking, something that does not make my heart race, or any of the other symptoms of a panic attack. I walk alone, or with my partner.

Would it be an idea to try out her approach and build up in easy stages?

Croix

[demonblaster]

Yeah good on me just lost post daghhh

Elizabeth has good thoughts doin less to start with

I too enjoy walking & you can do that in your own time for as long as you like also there's a lot of stuff you could do at home without pressure, i too think gym could be stressful to you

As hard as it would be do you think it'd be worthwhile telling your friends you could write it down then with luck they'd understand & not pressure as much,be load off you too

Hope you find a happy compromise

[anon234]

Thanks for replying, everyone.

I have considered starting small, but even just walking around the block seems to inexplicably make me anxious, or the clothes I would wear to exercise - I literally end up exercising in jeans and shirts and stuff.

I've been recommended yoga (the slow stuff) as a means of getting physical exercise that I can build up from and also practising being mindful, which I may be forced to pursue soon. I think my problem is being so inside my own body, and I have a tendency to do body checks repetitively.

Anyway, thankyou for the advice and I'll try to start small. Although I'm still a bit unsure if this is a thing other people have experienced. I'd still be interested to know if anyone has exercise-related anxiety, or if this is just a thing my brain thought would be a fun trick to play this year..