How to Manage Panic Attacks and Anxiety Through Exercise

Written By Coach Mike Ockrim

Exercise has been shown to be an effective tool in managing panic attacks and anxiety. According to a study published in the Journal of Psychiatric Research (2017), regular aerobic exercise has been linked to reductions in symptoms of anxiety and depression. In another study published in the journal Depression and Anxiety (2018), resistance training was found to improve symptoms of anxiety in patients with generalized anxiety disorder.

Here are a few tips for using exercise to manage panic attacks and anxiety:

  1. Start small: Begin with short, low-intensity exercises and gradually increase the duration and intensity as you get comfortable.

  2. Focus on breathing: Incorporate deep breathing techniques into your exercise routine. This can help slow your heart rate and calm your mind.

  3. Choose activities you enjoy: The more you enjoy an activity, the more likely you are to stick with it. Try different forms of exercise until you find something you like.

  4. Set achievable goals: Setting achievable goals for yourself can give you a sense of accomplishment and boost your confidence.

  5. Make it a regular routine: Make exercise a part of your daily routine. This will help establish it as a habit and make it easier to stick with.

In conclusion, exercise can be a helpful tool in managing panic attacks and anxiety. Incorporating it into a regular routine and finding activities that you enjoy can help reduce symptoms and improve overall well-being.

Sources:

  • Journal of Psychiatric Research, "The effect of aerobic exercise on anxiety, depression, and mood." 2017

  • Depression and Anxiety, "Resistance training as a treatment for anxiety: A systematic review." 2018

Coach Mike Ockrim

Meet the Mighty Oak

Coach Mike Ockrim is a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Level 1 Coach, MovNat Level 1 Coach, and founder of Mighty Oak Athletic, a youth strength and conditioning facility in Westmont, Illinois, serving student athletes and families across DuPage County and the western Chicago suburbs.

His “Be strong to be useful” philosophy and Death Resistant framework — Recovery, Movement, and Nutrition — anchor MOA’s programs and his work as a keynote speaker for schools, athletic departments, and community organizations.

Michael has more than 30 years of training experience, has been a group fitness instructor at Life Time Athletic for over 8 years, and is a second-degree black belt in USA Taekwondo. He is also the founder of Sunday Funday Sports, a youth sports nonprofit, and is pursuing a culinary degree at College of DuPage to sharpen his expertise in performance nutrition for young athletes.

Michael is the author of three books, all available on Amazon:

Death Resistant: A Common Sense Guide to Live Long and Drop Dead Healthy — https://www.amazon.com/dp/B09KBJXCQH

13 Pounds in 30 Days

Mighty Oak Athletic Nutrition — https://www.amazon.com/dp/B0DFTDM4K4

To book Coach Mike for a speaking engagement or learn about MOA’s youth strength and conditioning programs, email strength@mightyoakathletic.com or CLICK HERE.

Disclaimer: This content is for general informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with questions about a medical condition, nutrition plan, or fitness program.

http://www.MichaelOckrim.com
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