~5 minute read
How we can treat anxiety without medication
There is plenty of research that shows exercise helps to treat a variety of physical diseases, but what benefits does exercise provide for our brain and mental health?
Disorders such as generalized anxiety disorder (GAD), panic disorder, PTSD and OCD are among the most frequently diagnosed mental health disorders.
Anxiety-related disorders and depression often arise together and can lead to more severe symptoms when paired (Morgan et al., 2018). Many people do not receive treatment because they’re uncertain about the drugs prescribed and are weary of the side effects (rightfully so).
So, how can we treat anxiety without taking medications? By Exercising!!!
Alternative treatments such as aerobic exercise may be an ideal substitute for medications and other treatments. Exercise has been proven to positively affect our brain in 3 main ways:
1. Hormones:
Aerobic activity or cardio is known to increase brain function (cognition) and overall mental health and well-being through the increased production of hormones and endorphins (Shakoor et al., 2016).
Endorphins are the body’s natural pain reliever that provide calming and anti-depressant effects. The release of endorphins is what you feel when you experience a ‘runners high’ and they’re the reason you feel happier after a workout!
Exercising also promotes the release of two neurotransmitters (chemical messengers) that have positive effects on our brain; serotonin and norepinephrine (Shakoor et al., 2016).
Serotonin is responsible for; emotional regulation, sleep, sex drive, appetite and digestion. Low levels of serotonin have been linked to depression and poor mental health, so by increasing our serotonin levels, we can improve our mood and help fight depression (Shakoor et al., 2016).
When we’re feeling stressed out, a hormone called cortisol is released into the blood stream which initiates our ‘fight or flight’ response, causing us to worry and feel anxious. The neurotransmitter norepinephrine helps reverse the stress response by reducing cortisol levels and bringing the body back to a state of regular balance or homeostasis (Shakoor et al., 2016).
By increasing the levels of these substances, it allows us to better control our emotions, reduce symptoms of anxiety and depression and help to relieve stress (Shakoor et al., 2016). Less stress = better brain function and mental well-being. Woohoo! 😃
2. Cognition:
Cognitive impairment (the feeling of having a scattered brain) can negatively impact our mental health and increase our chances of developing mental health disorders such as depression and anxiety (Broman-Fulks et al., 2015).
Aerobic activity has been shown to directly increase cognition (brain function) and improve emotional regulation which decreases the chances of developing cognitive diseases (Hill et al., 2019). It also reduces symptoms of mental health disorders by increasing circulation, cellular performance, and the body’s ability to circulate oxygen or VO2 max (Voss et al., 2020).
It has also been shown that when engaging in weight-lifting exercise, your favourite exercises can enhance your mood, also leading to decreased anxiety levels compared to your least favourite exercises (no more burpees!!). 💪
3. Physiology:
Aerobic exercise and anxiety have the same physiological responses; sweating, increased heart rate, heightened alertness and heavy breathing (LeBouthilier et al., 2016). By doing cardio on a regular basis, we can reduce anxiety levels by training the body to understand that those responses are completely natural and there’s no reason to panic!
Regular aerobic exercise can also reduce anxiety symptoms by relieving excess muscle tension and lowering our resting heart rate (Broman-Fulks et al., 2008).
Take-aways:
Aerobic activity reduces anxiety and positively impacts cognition, hormone production and much more.
Increased cognition from regular exercise allows the brain to have greater control of the areas that cause anxiety, which contributes to better regulation of our emotions.
By engaging in regular aerobic activity, we get used to the physiological responses seen in both exercising and anxiety, which allows us to trick our brains into feeling less anxious.
Aerobic activity is a viable treatment for anxiety disorders, so make sure you’re not skipping out on your cardio or it might make you sad! 🙂
To learn more about how we can help you get into shape and feel your best (both physically and mentally), book a FREE consultation with an Evertrain Success Coach by clicking on the button below. 👇
Thanks for reading!
Brandon - Online Personal Training Expert, Neuroscience and Mental Health graduate and Triathlete
References:
Daniel M. LeBouthillier, Matthew G. Fetzner, Gordon J.G. Asmundson (2016). Lower Cardiorespiratory Fitness is Associated with Greater Reduction in PTSD Symptoms and Anxiety Sensitivity Following Aerobic Exercise. Mental Health and Physical Activity. Vol. 10, 33-39. https://doi.org/10.1016/j.mhpa.2015.11.001.
Joshua J. Broman-Fulks, Kerry Kelso, Laci Zawilinski (2015). Effects of a Single Bout of Aerobic Exercise Versus Resistance Training on Cognitive Vulnerabilities for Anxiety Disorders. Cognitive Behaviour Therapy. Vol. 44(4), 240-251. DOI: 10.1080/16506073.2015.1020448
Julie A. Morgan, Gaurav Singhal, Frances Corrigan, Emily J. Jaehne, Magdalene C. Jawahar, Bernhard T. Baune (2018). The Effects of Aerobic Exercise on Depression-like, Anxiety-like, and Cognition-like Behaviours Over the Healthy Adult Lifespan of C57BL/6 Mice. Behavioural Brain Research. Vol. 337, 193-203. https://doi.org/10.1016/j.bbr.2017.09.022.
M.D. Hill, A.-M. Gibson, S.A. Wagerman, E.D. Flores, L.A. Kelly (2019). The Effects of Aerobic and Resistance Exercise on State Anxiety and Cognitive Function. Science & Sports. Vol. 34(4), 216-221. https://doi.org/10.1016/j.scispo.2018.09.004.
Shakoor E., Salesi M., Koushki M., Asadmanesh E., Willoughby D., & Qassemian A. (2016). The Effect of Concurrent Aerobic and Anaerobic Exercise on Stress, Anxiety, Depressive Symptoms, and Blood Pressure in Renal Transplant Female Patients: A Randomized Control Trial. International Journal of Kinesiology and Sports Science. Vol 4(4), 25-31. Retrieved from http://www.journals.aiac.org.au/index.php/IJKSS/article/view/3000/2495
Voss Michelle W., Weng Timothy B., Naryana-Kumanan Krithika, Cole Rachel C., Wharff Conner, Reist Lauren,…, Pierce Gary L. (2020). Acute Exercise Effects Predict Training Change in ognition and Connectivity. Medicine and Science in Sports and Exercise. Vol. 52-1, 131-140. doi:10.1249/MSS.0000000000002115