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Know a friend or family member who suffers from anxiety? Forward them this newsletter. Let them know that they can get this newsletter, valuable tips, and exclusive articles by signing up at www.conqueranxiety.com/freereport | | |
A Note From Deanne
Good news! The no-cost "Top 100 Inspirational Quotes for Living Anxiety-Free" ebook will be ready on Tuesday. It has been fun and inspirational for me to read the quotes you submitted. I benefited a TON from the words of wisdom in them. I think you'll enjoy the ebook as much as I have!
Look for the email on Tuesday with the ebook link.
By the way, thanks again to everyone who shared their favorite quotes.
This week's issue provides a simple, quick tip on how to get started with exercise when anxiety's got you down. Enjoy.
Dedicated to your success,
Anxiety Tip
How to Get Started with Exercise When
Anxiety's Got You Down
Many of us are aware of the fact that physical exercise can be a key element in reducing anxiety. The question remains: "How do I get started with exercise when I feel so fatigued from anxiety I feel like I can't move, let alone exercise!"
Sure, you might know all the benefits that exercise provides anxiety sufferers. It releases “feel-good” endorphins and neurotransmitters that improve your mood. Exercise “burns off” stress chemicals created during the fight or flight response.
More than that, exercise helps train the body to be less affected by stress over the long-term by making the fight or flight response function more efficiently (your body doesn't "go off" into fight or flight mode at the slightest stressor). Exercise even relaxes muscles; improves concentration; increases your sense of control; and more. OK, enough about the benefits (if you weren't convinced already).
The question remains: "How do you get started when you feel so horrible?"
Two words: Start small.
Did I say small?
I mean very small, extremely small... do a super tiny step! Do something that you can easily do to build a foundation of success because that way you will keep going instead of giving up.
Persistence is a fundamental principle that will bring you to success, so remember that it's the habit you are creating that counts more than the quantity of exercise you initially complete. Pick something that you will follow through on. The size of the step doesn't matter. The follow-through is what matters.
Let's say anxiety has really got you down. You are lying in bed and feel you can't get out due to anxiety. Ask yourself: "What's something physical I can easily do right now?" Maybe it's deliberately blinking your eyes 5 times; maybe it's lifting your pinky finger 5 times; maybe it's raising your arm 5 times.
It might sound silly and extreme to pick such small "exercises." However, that's how I got started with exercise when I was in the depths of anxiety. I felt too tired to stand or even get out of bed, so walking seemed like an insurmountable task to me. Believe me, starting small works!
Feeling a bit more confident? Set your sights higher. Walk in your living room for 1 minute several times a day. The key to success is starting SMALL if your symptoms are intense -- even one or two minutes of walking in your house a few times a day is a great start!
If that's too easy for you, set your sights higher. Walk 3 minutes several times a day, then shift to 5 minutes after a few weeks, and so on. You get the idea.
Before you know it, you will have a regular aerobic routine with all of its anxiety-reducing benefits, plus you will feel energized from the exercise!
About Deanne
Deanne Repich - Founder and director of the National Institute of Anxiety and Stress, Inc., is an internationally renowned anxiety educator, teacher, author, and former sufferer who has helped tens of thousands of anxiety sufferers in more than 40 countries to reclaim their lives from anxiety, stress, anxiety disorders, panic attacks, anxiety attacks and social anxiety.
She is the creator of the Conquer Anxiety Success Program, author of more than one hundred articles, and publisher of the Anxiety-Free Living printed Newsletter for anxiety sufferers. She is a Member of Mental Health America and the Anxiety Disorders Association of America.
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