Anxiety Support Group
Anxiety is a physical condition marked by intense and persistent feelings of distress, fear, angst or dread. General anxiety caused by routine day-to-day stresses usually passes quickly and is experienced by almost everyone at one time or another. However, such feelings that linger over time and are very difficult to cope with, and which lack a clear cause, may indicate...
I've really been wanting to start being healthier. I admit I am overweight, way out of shape, and pretty much all we eat is fast food! I bought a treadmill and have vowed to buy healthier things on my next grocery shopping day. I really want to start walking on my treadmill but the problem is it causes me a lot of anxiety. I feel like when I try to do anything physical my heart rate shoots up. Just for example tonight my 4 year old son wanted me to balance on one foot. I did and shortly after I could feel my heart go faster. Thats why I feel I have become so "lazy" because I never want to do anything to get these physical symptoms. Also theres times I get a little dizzy and weak when I try to do anything physical. I have had several tests in the past on my heart including a stress test and all I was ever diagnosed with was benign PVCs. Could all this just be from being so out of shape? I also get so short of breath very easily which is another huge trigger for my anxiety! Any suggestions or anyone have similar symptoms when trying to do anything?
What you are feeling is very normal. The heart rate naturally goes up when there is any physical activity and when you stop the activity, after a short period of time, your heart rate will come down again.
However, if you focus on your heart rate, it will seem "not normal" becuz that is what you are telling yourself.
I too am a bit over weight, but due to being diagnosed with diabetes this past October (it runs in my family)....I immediately took control and started walking (it helps with the anxiety too) and changed my eating habits and guess what? Both my diabetes and anxiety is under control.....lost around 60 or 70 pounds as well :)
I had to work on the anxiety and learned that I was causing my anxiety.....first becuz I had suffered some tremendous trauma's in my life and second....I was under tremendous stress on top of it all. My thinking was negative and I ate and slept terrible too.
Once I changed my thinking from negative to positive (this takes time and work) and changed my diet.......everything is falling into place.
Anxiety is not to be feared. Our bodies can take quite a bit of abuse and be over worked and most of the time.....we bounce back.
Anxiety is actually there to protect us.....however a person such as ourselves over thinks, over reacts and makes mountains out of mole hills, and stress out easily.
Go with the sensations.....your doctor has already checked you out and everything is normal.
Don't run a marathon, but start out with about a 10 minute walk and go from there. When you are walking (preferably outdoors) take notice of your surroundings and concentrate on the trees, birds, cloud formations, or other distractions from your heart rate. I found that while being distracted that deep breathing really helps while walking. Take a deep breath in through your nose. Hold it for several seconds. Then exhale through pursed lips...slowly.
That's it......calm yourself down. Your symptoms won't hurt you.
After your walk either read or do something to distract yourself such as call a friend/family member and talk about something fun like a hobby or a family outing.....anything but your symptoms :)
I know it seems impossible at the moment, but I promise you....if you take your mind off your symptoms.....your anxiety will go away and you will be fine :)
So...I don't do exercise that gets my heart rate up. And yes, you can lose weight even if you aren't running marathons.
I would suggest starting with stretching every day so you avoid injuries when you start working out. Each day just gently stretch - you can find ideas on you tube or just do what feels good.
After getting into that routine, consider yoga, tai chi or another exercise that doesn't make your heart race. Just find one that you enjoy doing.
Then maybe work into walking - not fast - on the treadmill starting with just ten minutes a day. Listening to music or watching tv while walking can help fight off boredom.
And maybe find more fun ways to be active - bowling, volleyball, shooting hoops, Wii sports, golf, shopping where you need to walk a lot, gardening.
There may also be some fun classes at your local rec center - water aerobics, yoga, etc.
On the food front, I make two big jars of soup each Sunday and always have a big thing of salad in the fridge. Then I cut up veggies and put them in canning jars to make it easy to grab and nibble.
I love drinking fresh juice as well and juicers have come down quite a bit in price. I mix apples, carrots, celery, cucumbers, lemons, a little bit of parsley and berries. Sounds weird but it is really yummy. Since I've been drinking a pint of juice a day all my numbers are improving.
Congratulations to you on adopting a healthier lifestyle.