Anxiety and exercise

[Anonymous]

I've started a training program. I have so much anxiety before my morning run. I don't need to start until 7am but I find myself up at 6 and unable to get anymore sleep. I just have butterflies keeping awake and pestering me. Even when I start the run, they don't go away until I'm a mile in. I complete 95% of my goals. I get so nervous that I won't be able to finish, or I'll have to run home to the bathroom, it will be too hot, I'll get too hungry, I'll be too weak, etc. Any tips?

[Anonymous]

Keep running! It helps my anxiety. Start as soon as you can!

[Anonymous]

Anonymous wrote:Keep running! It helps my anxiety. Start as soon as you can!

Meaning, if you are up at 6, have a big glass of water, let it sit a bit, then go!

[Anonymous]

OP, does it have to be running?

[Anonymous]

Anonymous wrote:OP, does it have to be running?

In my question? No it can be whatever works for you. Running works for me, I love it.

[Anonymous]

I rely on running to help with my anxiety. There are a few ways you could turn this around:

1.) Do you have to run first thing in the morning? Maybe another time of day would work, and would relieve the pressure of knowing you have to get up and do it immediately.

2.) Make sure you're getting enough sleep. Go to bed an hour earlier if you're waking up an hour too early.

3.) Limit your caffeine for a while.

4.) Limit alcohol.

5.) Are you running slowly enough? Most of your runs should be done at a fairly easy pace. If you're running too fast, or aiming for certain paces, I can see how that would make you feel anxious.

6.) Be proud of your progress ... it doesn't need to happen overnight. You are doing something that's great for you. Try to embrace it as a source of pride and enjoyment rather than a source of stress.

[Anonymous]

What if you just start getting up and going running once you wake up, even if it’s earlier than planned? Then you’ll have it over with and have a couple extra (Non-anxiously anticipatory) minutes to yourself before you have to start your day! I have a feeling once you get into a routine you’ll find yourself sleeping in until your alarm goes off; regular exercise is great for sleep. But it may just be the anxiety about starting something new/worry about sleeping in and not making yourself do it…and rather than let that weird dread-anxious feeling build, I say just lean into it

(Agree with everyone who says running helps with anxiety!)

[Anonymous]

Anonymous wrote:I rely on running to help with my anxiety. There are a few ways you could turn this around:

1.) Do you have to run first thing in the morning? Maybe another time of day would work, and would relieve the pressure of knowing you have to get up and do it immediately.

2.) Make sure you're getting enough sleep. Go to bed an hour earlier if you're waking up an hour too early.

3.) Limit your caffeine for a while.

4.) Limit alcohol.

5.) Are you running slowly enough? Most of your runs should be done at a fairly easy pace. If you're running too fast, or aiming for certain paces, I can see how that would make you feel anxious.

6.) Be proud of your progress ... it doesn't need to happen overnight. You are doing something that's great for you. Try to embrace it as a source of pride and enjoyment rather than a source of stress.

OP here - I do run slow enough for myself, I am currently working with a running coach to help get my speeds up. I feel a lot of pressure to complete the runs and push myself further and faster. That's a part of it. Maybe I can save these bigger runs for the weekend and do a more casual approach on the weekdays. Thank you for #6! I am proud of myself.

[Anonymous]

Sounds like you're being too hard on yourself. Unless you're training for a competition, nothing is going to happen if you need to take extra breaks, cut your run short, walk for a little bit, etc. You're still getting a good work out and getting the cardio benefit.

There are many different things that can affect how your body performs when running - weather, humidity, menstrual cycle, diet etc. So you might feel great out there one day, feel like crap the next and like you're legs are covered in cement. It happens. Consistently getting out there and pushing yourself is all the matters.

[Anonymous]

I personally find that my anxiety goes up if I run any other time than morning because I worry that I won’t do it.

I’ve gotten a pretty good routine down of waking up around 5:15-5:20, putting on running clothes, unloading the dishwasher drinking a cup of coffee and having a small amount to eat (a banana or belvita breakfast cookie), go to the bathroom, then running. My husband always question why I get up so early if I don’t make it out the door until 6, but I find the dawdling routine helpful and peaceful.

[Anonymous]

Do you have anxiety about other scheduled things in your life? Or goals you’re working toward?

[Anonymous]

I often get a huge wave of anxiety before I go to a gym or the pool to swim laps, mostly fear of finding machines or a lane. It has stopped me from going. Now I just push through. Sometimes it helps to tell myself it is ok if I cannot do a full workout. I will just do what I can. That seems to help. Focus on doing even part of a run is good.

[Anonymous]

I agree with PPs about starting your run as soon as you are up. Why wait an hour? You will have less time to think about it if you just get up and go.

And not every run is going to be the best run. There are going to be days you feel terrible out there, and other days will feel amazing. And at some point you probably will get too hot, have to walk to the finish, have to go to the bathroom, etc. It's ok! It happens to many of us. You can still get the mileage in--it just might not look pretty sometimes. That's all part of it.