In response to my call for help I received a great topic idea from one of my readers. The topic is exercise induced anxiety and whether or not lightheadedness and dizziness are caused by anxiety while exercising or is there something else going on?
If you have spent any time reading this blog or any other online resource about anxiety disorders then you know one of the most common bits of advice given to anxiety sufferers is that they exercise. Sometimes though even something as positive and good for you as exercise can cause problems.
So you walk into the gym with your brand new exercise gear and take a look around. You see that someone has just gotten off the stair master machine so you race over so someone else doesn’t beat you there. You climb on and begin the not so fun process of exercising – so far so good.
After you climb off the stair master you notice something just isn’t right. You’re out of breath, dizzy, lightheaded and the room may even be moving around just a tad. Is this anxiety or is it exercise related?
Let’s look at the connection between exercise and lightheadedness first. Can exercise cause you to feel dizzy and lightheaded? Yes it can.
You don’t have to have an anxiety disorder to feel off balance or dizzy after physically exerting yourself. The process by which this occurs is normal and not anxiety related.
The What, How, and Why
When we physically exert ourselves, a.k.a exercise, there is a lot happening in the body. First things first – your heart muscle will begin to beat faster so it can send blood to the muscles doing all the work. This in turn increases blood flow and causes your blood vessels to expand. This makes it easier for the body to send the needed blood to those hard working muscles.
When you stop exercising the blood circulation slows down because those hard working muscles are not asking for as much oxygen/energy. Although your circulation has been slowed the blood vessels in the body remain expanded and this can cause your blood pressure to fall which may cause dizziness.
Prevention
Although feeling dizzy after a good work out is not unheard of you should take steps to avoid it or at least decrease its prevalence.
There are a few things you can do to lower the occurrence of dizziness after exercising. For starters you need to eat right and keep hydrated. When we work out we are using a great deal of energy and we need to make sure that our bodies are prepared for the job ahead.
This doesn’t mean that you have to eat a huge meal before working out but you definitely want to make sure you eat at least a small snack and drink water before and during your workout.
In addition, make sure that you breathe. When people workout, especially with weights, they tend to hold their breath without knowing it. This is obviously not a good idea because your body needs all the oxygen it can get. You should think of oxygen as your fuel.
How you breathe I don’t think is as important as the pace of your breathing. Whether you breathe through your nose, mouth, or both just make sure it is steady and constant. Remember the idea is to intake oxygen not to get fancy or complicated with your breathing.
Another very important preventative measure is warming up and cooling down. Like I mentioned before when you suddenly stop exercising your blood circulation slows down but your blood vessels are still expanded. If you take the time to warm up and cool down then you give your body a chance to ‘catch up’ with your heart rate. This will allow your body to be more in sync with your heart.
In order to warm up and cool down effectively stretch before and after your workouts. When you decide that your workout is coming to a close don’t just stop. You have to come to a gradual stop. If your running slow down to a slow jog and then a brisk walk.
If you are on a stair master simply slow the pace down gradually until you feel relaxed and not laboring to breathe. The key is to gradually stop whatever you’re doing over several minutes.
Even if you are planning only a light workout make sure to keep it steady and be certain to keep your comfort level reasonable. Working out does not have to be a punishing experience.
Lastly, be patient. Sometimes we don’t workout for months or even years. It is unrealistic to not exercise on a regular basis and then think that you can jump back into the saddle and workout very hard.
Take your time and build up your bodies stamina. There is no need to rush because your body will do what you want it to do, but you have to give it time to build the necessary strength.
The Anxiety Connection
Now can exercise bring on an anxiety attack or startled nerves? Yes it can. This is because working out causes the body to undergo a lot of the phyiscal changes that occur during a bout of anxiety.
Profuse sweating, uncontrolled breathing, increased heart rate, dizziness, sound familiar? This is especially true if you are new to exercising vigorously. You may feel a little out of control and off balance. This can cause uneasiness and anxiety. But remember over the long term exercise is good for you!
It is normal to feel uneasy when you physically exert yourself. Your memory is tied into your phyiscal symptoms so much that the very fact that your heart rate is at 150 bpm can scare you. You may be making an unconscious connection between how you feel during or after a workout and your past experiences with anxiety – very normal.
As anxiety sufferers we are simply tuned into our bodies much more than the average person. So if anything feels off it becomes a great concern. We have to train ourselves to understand that not every bump is fatal.
Concerns
Being dizzy and lightheaded after a workout is not normal. It may happen from time to time but is should not be a regular occurrence. If you ever feel like you’re about to pass out sit down or lie down. This will balance blood flow and let your body correct itself.
In addition if you ever feel dizzy or lightheaded during a workout this could be a sign of a serious problem. In this case go see your doctor right away.
Remember that if you start to feel discomfort with respect to your balance and orientation to slow down. Scale back what you are doing or cut your workout short for the day.
Moreover if you tend to workout outside be sure to avoid intense heat or cold as these weather conditions can also cause problems.
Conclusion
The reader who asked that this topic be brought up did so because he is a healthy male in his 20’s with this very problem. He could not figure out why this was happening. Like many of us do when concerned about our health he went to his doctor and was given a stress test and found to be in good health.
I also had the exact same experience. I had a couple of workouts that caused me to feel dizzy and uneasy. I was tested for this and that and the doctor simply told me to breathe while I worked out and to not push myself too hard.
In other words, this is all very common. If you have this problem than going to your doctor is a safe bet. In fact if you are experiencing this problem and are afraid or if this problem is stopping you from exercising go and get checked up.
Once the test are run and you are cleared than you can feel confident about exercising safely. Be sure to follow the tips laid out in this post and don’t be afraid to burn off your excess adrenaline.
Fear comes so easily to us but at the same time we have to find a way to accept it. Accept that you’re sometimes fearful, uneasy, and anxious. But don’t accept any limitations on where you can go or what you can do. We can all be brave when we need to be.
Great post! This makes me feel better about the lightheadedness I sometimes get after exercising.
When I first stopped smoking back in 04 I started experiencing this anxiety symptoms and couldn’t get myself to do any hard walking without the feeling of passing out. I checked with my doctor and he diagnosed me with anxiety after telling me that I was perfectly fine and he put me on zoloft and recommended me to do a lot of exercise. Eventually I started feeling a lot better and started doing cycling and doing centuries. Then I went thru a divorce, started smoking again and now I stopped 5 months ago and of course I am experiencing the same symptoms again, but it’s getting better. I’m riding but just a simple walk yesterday made me feel very uneasy which is the reason why searched for anxiety related to exercise. Thank you for writing this article as it just reminds me of how exercise and anxiety are directly related because of the similarities of symptoms
I have to say this post does help. I was very active growing up and through my mid 20″s. I suffer from anxiety and now just started working out after 5 years of not being so active. I find myself getting tired a little easier and worry too much about not making it home ok after a bicycle ride. My throat gets sore while riding (might be my allergys) and concentrate on my breathing too much. I never took any medications for my anxiety. I thought exercising and eating better would control my anxiety much better. I hope this is the right way of controlling my problem.
I’m so frustrated!! It seems like I am the only one on the whole internet who gets angry during and depressed after exercise. I’m not talking a little bit grouchy, I am talking grinding my teeth and clenching my hands to keep from punching out the screen on the treadmill. When I am finished exercising I just feel sore, angry, depressed and defeated. I don’t want to do anything for the rest of the day. There must be other people out there who feel like this, who are getting frustrated at being constantly told “exercise will make you feel better”?!
Maybe you shouldn’t exercise so intensely billy? And it also sounds like you’ve got alot of stress bound up in your brain that’s letting itself out when you exercise.
Exercise does the exact opposite of what this article is about.
long term walking, jogging, and weight lifting reduce anxiety, and increase testosterone. Also adrenaline, the bodys version of cocaine.
I usually have anxiety early in the morning and I have to dose up on Xanax to get over the first panic attack of the day (which usually comes about 30 minutes after I become active and out of bed). I feel great after this and am ready to get my work done and then do some cardio or weight lifting. I feel fairly good during the workout itself, but it’s always AFTER the workout that the anxiety (or some other problem) surfaces. I feel very empty inside, and anxiety attacks usually follow – usually about 30 minutes after the workout. I try to “tough it out”, but ultimately I have to take yet another Xanax to get out of my second panic attack of the day. I am also an alcoholic and I’m pretty sure that my blood sugar levels are completely out of whack. I want to work out, but frankly I feel better just staying in bed all day and watching TV.
I think the main issue here is not over exerting yourself as males we tend to over exercise in order to feel like we had a decent workout. The gym can be a scary place if you don’t know what your doing
I had a bad bout with anxiety panic attacks when I was 29, 18 years ago. Since, I have not been able to workout the same. To varying degrees over that period of time. Most of the time I feel OK when working out and shortly after. About 2 hours after (if I have pushed myself hard) I will feel a sick and sinking feeling in my chest. I fall asleep ok, but then will often get jolted out of sleep shortly after and I am wired with adrenaline/anxious. For anywhere up to 5 days I have a very anxious feeling in my chest, like stress symptoms. Very uncomfortable and bothersome enough that it does not encourage working out.
I was checked out when I first had my symptoms and my heart was perfectly healthy. I have had several physicals and have no reason to believe I have heart trouble. I do not take medication and have very little issues with anxiety in 15 years.
Anyone experience these types of symptoms? Any advice?
Hey aptyerman,
I can certainly relate. The important thing is though that you’ve been medically screened. So at this point you know it’s anxiety. And yes, anxiety can cause all the symptoms you mentioned. It’s important to keep getting out there and staying active. This is a mental challenge, not a physical one. I’ve been there and trust me you can overcome this by accepting that you are healthy and that excercise is actually good for you. Most important, remember that anxiety cannot harm you, period. Stay positive and focused on your goals. You’ll get there in time.
Thanks Paul, good advice. I am really trying to commit to getting this figured out or beat this year. I am working on doing something every day just incrementally increasing every week. I don’t consciously go into it with anxiety but I understand these things can lie beneath the surface so I’ll try to beat it with experience/practice.
I am glad to know I am not the only one that experiences all these sensations. All the posts I have read have been very encouraging. However, along with these psychological and physical sympmtoms we are all experiencing, is there anyone that may be also becoming this way by exerting yourself in other ways? ie..intercourse or swinging a sledgehammer? anything that requires physical exertion for a period of time.
I also have been experiencing this..After a brisk 20 min walk or a 20 min Elliptical machine workout, I feel as if I have low blood sugar (Feelings of anxiety) I have had lab work done recently, everything is normal. I am young and have been in good health with past bouts on/off with anxiety so I recognize the symptoms well. I am fortunate enough to have the mental strength to talk myself down from a full blown attack, from educating myself. Not often but at times it does get the best of me….I have not used medication for over 10 years, nor have had it in my presence. Those of you who have tied the method of just having the medication in your purse,presence etc..is sometimes enough to ward off an attack. The comfort of knowing there is a “crutch”..The emotional link is so powerful!
But it is hard for those who suffer Anxiety, Panic and or Depression because anything that gets our blood flowing gets our nerves going.
I have experienced this and my advice is somewhat the same..
Warm up..most important! gradually get your body up for it.. cool down, drink water.
Do not exercise after a big meal but be properly nourished.
Do not exercise when hungover.
Change the time of day your exercising.
I was diagnosed with exercise induced ashtma.. Had the symptom s for nearly 2 years before I researched… went to doc, got an inhaler and almost had tears of joy at how much easier I could breathe.
I had a lot done including a stess test, where of course I was having the anxious symptoms. I was monitored the whole time and everything was fine. I went to the gym later and had one of the best workouts of my life after being reassured I wasnt going to die! I still feel social anxiety when exerting myself and took citalopram for abit which helped but I couldnt get past the sexual side effects..
Overall the best thing is to reduce stress and anxiety in other areas of your life to ease this frustating feeling.
OMG! you guys have NO IDEA how hard it has been for me to work out! in 08 i started to work out..as i staretd to learn more about getting lean, i started to learn that you have to do full body workouts like lunges squat and presses, ect. I started to actually go harder than i knew i could go. Im a female 20 yrs old, not so active and seriously tried to do a squat and press with 8lb dumbells 12 reps!. I also tried to do high intesity interval training 30 sec intensity 1 minute rest. Anyways, i started to get anxiety after a while becasue i noticed i couldnt do my workouts and i was getting tired. I blamed it all on anxiety. I felt like i should have been able to do it but i was wrong. Anyways i stopped working out and everytime after that i did lower some weight but still tried to go hard and started to get a little dizzy and light headed and thats when i started to get scared! i kept trying but kept failing. months later i went to beginners full body workouts but noticed i was soo nervouse! i couldnt do the workouts. My chest would start to hurt id get dizzy, shortness of breath and when i get hot or my heart started to pound i got scared! anyway oen day i got a personal trainer…and i remember one day it was the day for my workout but i wasnt feeling it at all! I was tired and down. I knew i didnt have the strength to go out and do the workout..but i got frustrated becasue i kept stopping my workouts and ddnt knwo why i couldnt do them. I went out on a hot humid day and went to run/jog. I got so tired that i couldnt move anymore. I starte dot panic and I wound up having a vasovagal episode that day! It was the most horrible day of my life. Ever since then, i cant work out without having anxiety expeecially because i feel dizzy and get this kind of like heat flash in my chest and nervouseness that something is medically wrong with me. Im giong to the doctor to get myself checked out. I did get a chest exray a couple months back after it happened and everything and everything came back fine. I just got a this new doc and will tell her everything. IM HOPING ITS NOT MEDICAL!! When i find out its not, im going to be the happiest girl. I just always feel like im gonna pass out after i do anything! and its PRIORITY for me to work out. Anyways good luck everyone including myself! lol. and does anyone else have these similar symptoms when going to work out or trying to workout?
OMG! you guys have NO IDEA how hard it has been for me to work out! in 08 i started to work out..as i staretd to learn more about getting lean, i started to learn that you have to do full body workouts like lunges squat and presses, ect. I started to actually go harder than i knew i could go. Im a female 20 yrs old, not so active and seriously tried to do a squat and press with 8lb dumbells 12 reps!. I also tried to do high intesity interval training 30 sec intensity 1 minute rest. Anyways, i started to get anxiety after a while becasue i noticed i couldnt do my workouts and i was getting tired. I blamed it all on anxiety. I felt like i should have been able to do it but i was wrong. Anyways i stopped working out and everytime after that i did lower some weight but still tried to go hard and started to get a little dizzy and light headed and thats when i started to get scared! i kept trying but kept failing. months later i went to beginners full body workouts but noticed i was soo nervouse! i couldnt do the workouts. My chest would start to hurt id get dizzy, shortness of breath and when i get hot or my heart started to pound i got scared! anyway oen day i got a personal trainer…and i remember one day it was the day for my workout but i wasnt feeling it at all! I was tired and down. I knew i didnt have the strength to go out and do the workout..but i got frustrated becasue i kept stopping my workouts and ddnt knwo why i couldnt do them. I went out on a hot humid day and went to run/jog. I got so tired that i couldnt move anymore. I starte dot panic and I wound up having a vasovagal episode that day! It was the most horrible day of my life. Ever since then, i cant work out without having anxiety expeecially because i feel dizzy and get this kind of like heat flash in my chest and nervouseness that something is medically wrong with me. Im giong to the doctor to get myself checked out. I did get a chest exray a couple months back after it happened and everything and everything came back fine. I just got a this new doc and will tell her everything. IM HOPING ITS NOT MEDICAL!! When i find out its not, im going to be the happiest girl. I just always feel like im gonna pass out after i do anything! and its PRIORITY for me to work out. Anyways good luck everyone including myself! lol. and does anyone else have these similar symptoms when going to work out or trying to workout?
I have a great many challenges. Anxiety is one of them. I found that walking is appropriate for me.
Amazing stuff….and long story very, very short. I started dealing with anxiety in my late 20’s up to mid 30’s. They finally found a thyroid condition. After that, it seems that my medicine I’m taking for thyroid can cause anxiety during & after exercise. I also found that I have mytral valve prolapse disautonomia…….sounds intense but nothing scarey, no heart leakeage. I’m now in my 50s and what is all boils down to is go slow, don’t push yourself too hard. You can get a great workout by building up. You don’t have to get your heart to race like a speed boat to get a good workout. I know, I’ve been body building and running since I was 40. Slow but steady is the trick. You are unique…listen to YOUR body, not the buff people in commercials. And please, please, please…..don’t drink soda or caffeine and especially not those damn energy drinks hours before or after your workout. They really don’t benefit you and can enhance the problem. Hope that helps some of you.
Hey all I been suffering wit anexity for about nine yrs on and off but since having my son the have gotten worse to were when I wanna go for a walk I get dizzy and panic its taking over any advice to get.over this
Guys,
I have been reading these comments with great interest and with some relief really. I have been suffering with similar exercise enduced anxiety/stress symptoms for at least 2-3 years now. I used to compete in triathlons (only sprint distance) at a recreational level until around 3 years ago.
Around four years ago I set up my own business part time whilst also working full time and also continuing to train. Obviously I over-loaded my system both mentally and physically and eventually after training (particularly CV work) I would start to develop what felt like hyper states of adrenaline over-load (about 2 hours later) and I would become really angry/agitated and sleeping pattern disturbance would occur that night and a the next few nights until things calmed down. I used to be able to control this with relaxation techniques after training but eventually the reaction got too strong to control and ever since then I have stayed away from any sustained CV work apart from the odd session here and there that still produces the same immediate response. Even everyday tasks like carry something up a flight of stairs can bring on this state or doing a bit of moderate loading can do it as ROB said above.
It really gets me down as I want to get back to training. I have been advised walking is a good ‘slow burn’ for adrenaline so I am probably going to use that as my starting point.
I don’t know if any of you guys are still out there who have experienced similar symptoms but I would really like to know if you can eventually reverse these symptoms ? Aptylerman, your symptoms seem very similar in pattern. How are you doing ? Paul, any further tips ? Anyone ?
Thank you
This is a great topic. I was lifting 4-5 days a week, playing tennis and hoops once or twice a week a year or so ago. But, when the anxiety/panic hit (result of a prescription drug combination) I had to slow down.
One year later, I’m slowly recovering and making progress. I walk every night and do some incline walking at the gym. I can lift very lightly now, but have to be careful. Same with tennis, etc. Any stop/start/anaerobic type stuff still seems to yield some extra anxiety after, sometimes a day after.
But, I’m slowly working my way back. Looking forward to the day I can really exert myself again. Seems like that would be so good for my overall body/mind chemistry. But, I think my nervous system has to desensitize further before I can go all out.
Anyway, do what you can, folks. It’s absolutely one of the most effective tools to help balance us and keep the anxiety at bay.
Hi folks
I can definitely empathise with all your problems. It seems everyone reacts in a different way. I’m a tennis player and part time runner. As anyone who plays tennis knows, it can get you quite worked up emotionally, so I find the combination of exertion and emotional outbursts can feed off of each other to get me a little panicky.
Running’s the achilles heel though. As a low level masochist, I don’t mind running up a hill near my place flat chat in 30 degree heat for the challenge. Although I have very occasionally had problems during a run and had to stop, very much the prevailing outcome is that I’ll be fine during the run, then for about 10 or so seconds after the run I’ll be fine and think “maybe I’m not going to get panicky today” and sometimes I’ll be right, other times the negative thoughts’ll creep in and normally I’ll get it under control within a couple of minutes. Other times I’ll have 5 or 6 minutes of pretty scary anxiety and it sucks. You always get told though that exposure is the most effective way to overcome anxiety. Graded exposure I think is the way to go though.
I found it interesting the comment in the article about stopping gradually. I might try that. I have found slow breathing has helped a bit and breathing in fully and holding it for 10 seconds then breathing deeply (3 seconds in and 3 seconds out) has ensured I’m always back to normal within 6 minutes and haven’t had any full scale panic attacks after exercise. Stick with the slow breathing even if the anxiety is getting worse, is what I read somewhere and I think that line has been useful in the midst of panic.
I can empathise with the arthritic as well!
All the best folks, I wish you calm and prosperous exercise!
This is why I love this blog/podcast. So many others will talk about exercise being “good for anxiety,” which I believe is true. But so few will go into this kind of detail… really talking about the nuts and bolts of WHAT KIND of exercise, and how it’s not always as easy as just jumping right into PX90 or something for people who have nervous system issues.
It’s great to read people’s stories here, mostly because most seem to be looking for solutions.
I mean, if you’re trying to exercise… even if you have problems… that shows a ton of motivation and a WILL to get better.
All that said, I do again believe that exercise and strenuous exercise is good for what ails us.
It’s just about working our way into it and finding the right kinds that don’t give us counter-symptoms.
Personally, I’m slowly working back into stuff. Did some light lifting last night. Felt a little shaky last night, but OK today. So, I’ll keep it here for a while before turning up the intensity. Same with running…. will stick to walking for now, but plan to start mixing in jogging again soon.
Good luck to all, and update us if you find stuff that’s working!
What a strange experience. I go to workout to improve my heart health, only to spend the entire time worrying that I’m inducing a heart attack. I’ve done it a thousand times but always survive. But, that doesn’t make the fear any less real the next time. It’s a cruel disorder.
I find that riding is much less likely to induce panic than running, even when done flat chat in heat. I haven’t used a heart rate monitor to compare my running to riding heart rates, but I assume it doesn’t get quite as elevated riding. Possibly due to the fact that you get a bit of a rest on the downhill sections. I can understand where you’re coming from McSpanky, sometimes the anxiety each time seems to reinforce that same reaction instead of it improving progressively. I guess when that happens you need to work on your rational thinking in the feared situation, easier said than done!!
Hey Spanky,
Not sure how far you go back with this site, but Paul (writes the blogs and does the podcasts) had fear of heart problems as one of his main fears when experiencing severe anxiety. However, he got himself checked out and made the commitment to exercise and he cites a heavy dose of exercise as being one of the main ingredients that helped pull him out of regular panic/anxiety. So, you’re not alone… and you can overcome the fear. I suggest going back to some of the old podcasts and listening to some of Paul’s stories regarding these issues. Good luck to you, and to everyone. We’ll all get there!
I started working out yesterday, and hopped on my bicycle for a ride in the country. My route went up and down some hills, and as i was nearing my house I was pedaling up a hill and started to feel very nauseous with cramps in my lower stomach. I turned off the road into a field and just had to lie down. I wasn’t very out of breath, but my hands were tingling and I came very close to having diarrhea right then and there. After about 10 minutes I was able to sit up, and eventually I pushed my bicycle back home, where I had very bad stomach cramps and trips to the toilet. I was pretty much done for the rest of the evening, and due to the continuing discomfort of a rapid heartbeat I eventually took 5mg of Clonazepam to calm down. Still feel a little shaky this morning. While this episode had all the hallmarks of a panic attack, I think it was all exercise induced at the time and then a small bit of anxiety after wards. What do you think?
Jason, are panic attacks regular for you up until this point?
It almost sounds like you could have eaten something wrong, or got a mild case of food poisoning… and then the panic reaction happened after. Of course, it could have all been panic… but the severe stomach issues make me wonder if it might have been a combo of a bug, and panic?
Sorry to hear about the experience, but whatever you do… don’t give up on exercise. Find a way to get back on the bike soon, even if it’s for a short distance. (This is of course assuming you’ve been checked out by your doctor and you’re in good health overall.) One thing we can’t do is to let panic take away things from us, particularly things that important. I predict your next bike ride will be fine.
Hang in there, and keep us updated. Good luck.
I have suffered panic attacks for a number of years and it prevented me from undertaking exercise. Ordinary tasks such as moving furniture about would induce the feeling of a heart attack and i would crumble to the floor. I was hospitalised on one occasion but all the tests on my heart came back fine.
By chance i was talking to a fitness instructor and he told me he had suffered a severe trauma and it took him 18 months to be able to overcome his exercise anxiety. He even had his parents go along to watch him exercise and be on standby to reassure him.
I have taken the plunge and joined a gym. I know i am unfit, 43 years old etc, but determined to overcome my anxiety. I have had a few wobbles, but have done a few minutes on the treadmill, got my heart rate up to 135bpm and been comfortable at that. Any more brings on the panic. I’m taking it very slow for a couple of months to avoid setbacks. It is a horrible feeling looking around at people pounding away carefree while my mind turns over with apprehension.
My sympathies to all who suffer and best of luck to you.
Just got done riding 10 miles in just under an hour so it was pretty intense. I have successfully talked myself into really believing that I will not induce a heart attack, but I subconsciously started worrying about a brain hemorrhage. Then it became conscious worrying. But surprisingly, its not nearly as scary and did not slow me down. I see it as a small step forward but a reminder that negative thoughts are so powerful and its very important to keep them in check. Also, as was stated above, having company during a workout keeps you in reality. Working out alone like I did today allows my mind to run wild with worst case senarios. But its getting better. I think the physical activity is starting to work. Good luck to you all.
Wooohoooo. I thought I am the only one whit this problem. I am doing the p90 every day and at least 25 km bycycle riding every day. I am sometimes able to go with my bike on the mountains like 100 km. But sometimes after just 5 minutes of walking or riding I get my heart rate up and get all this anxiety. Had a lot of checks and everything is ok. My cardiologist said that I must be insane thinking that a man that can ride 100 km on the bike in one day on the mountains has heart problems. But still I hit that brick wall very often and can’t get over that anxiety and all of those simptomes. I sometimes exercise and during the whole exercise routine I can’t think of anything else but heart attack. Good thing I am very stubborn and never give up on my exercise routines but it’s a real pain in the ass. I don’t know if anyone is getting this but after climbing mountains after stopping and resting for at least 60 minutes it is very hard for me to do anything (even get up) without feeling very exausted and my heart rate going 120+. No mater if I climg for 1 hour or 6 hours I get the same thing. I have anxiety and panic attacks since 2005. I am sometimes paragliding and snowboarding but those also are becoming more of a pain. I just hope I will recover one day as I have already lost 6 years of my twenties. When I talk to people and say I lost those years they just don’t understand. They are all telling me that I am talking rubbish and that I should not complain anymore but they don’t know the feeling inside. Please excuse my bad english. I am romanian. Anyway those messages made me feel a little better so thanks.
I like to start off by saying to any anxiety sufferer, you are not alone! I myself suffer from this dreadful illness and have so for 4-5 years on and off. It’s like I’m going to have a heart attack and die. ((So irrational)). I’m a 24 year old male university student who is reasonably fit and have so much going for myself. Like many of you, I face the same or similar challenge.
I encourage everyone to speak up and put it out there, and what better way is there to do it than to post blogs on the internet addressing a world audience.
I felt extremely embarrassed and thought that others would think that I was weak if I mentioned an anxiety problem (Losing my manlihood). I tried going cold turkey and let me tell you I felt worse. It got to the point where I had enough and said to myself I need help. I hated the idea of taking medication or to seek help from a psychologist. Yet I proceeded.
This decision transformed me! Even though I am not 100%, it is a path that will lead me to being so.
Exercise is a good thing. It will build your physical and mental immunity. Even though it makes you feel sick sometimes, don’t give it up. (Recently took up cycling). Find an interest or a hobby to take your mind off things and give yourself time to do things that you want to do. Try to pull yourself away from the chaos of this world.
Whatever you do, DON’T GIVE UP!
I know what you mean Lucian, this sort of problem can stuff up your life. Sounds like you’re living it to the fullest though from what you’ve said! I think most people’s panic problems tend to ebb and flow throughout their life, so if you can just try to keep doing the things you enjoy where possible when it gets tough, as you have done, things are likely to get better. All the best!
all these replies have been lighting up my email! lol.
I figured Id give another update and let the forum know I am doing better with induced anxiety/asthmas.
My suggestion is that if you are new to exercise, obviously build up your stamina and breathing.. dont rush! nourish your body before during and after. WARM UP! if your lifting, the first thing you shouldt do is start deadlifting and squatting heavy weights.. your blood pressure changes and the panic sensations set it. build up to it! get your breathing and heart rate up. focus on breathing through the nose (HUUUUGE HELPER)
If youve been doing it for a while then take a step back, but dont panic.
Your body/mind connection has a funny way of telling you to “chill out.”
Time off in full stacation become lazy for a week mode is great for you to regroup and rebuild.
I had to come to grips with getting vertigo on elliptical machines. this sends my sensitive mind into a tizzy and panic sensations set it.
never happened before but it does now.. however, i love the spin bikes and hiking or running outside. find your “niche”
Everybody needs a break although sometimes we have to force ourselves not to exercise because it becomes addictive.
4th paragraph. “your out of breath…” should be “you’re out of breath”
I must admit that I quit reading after seeing basic grammar mistake. Too bad because it seemed quite informative, but I’m not sure I can trust someone who doesn’t know the difference in your and you’re!
🙁
Hey Dc, of course I know the difference. Thing is, I don’t have an editor, so that unfortunately makes mistakes more likely. Thanks for pointing out the error and I hope you find what YOU’RE looking for elsewhere. =)
Paul,
The fact that you dignified that ignorant comment with a pleasant response shows just how classy you are. Obviously, those of us who have benefited from your work over the year(s) know just how on top of all of this you are.
Thanks again for everything, and I love seeing these threads grow as people subscribe and attempt to come together for a common cause. Keep it up!
I’ve been dealing with anxiety and panic attacks for about 14 years now. There are times when I feel really sad after exercising. I’m almost in tears! Today I was mowing my lawn and I felt like I couldn’t breath. Thought I was dying, but of course it was anxiety. Reading about other people experiencing the same feelings helps me know I’m okay. 🙂
I have been very encouraged by each of you! After I had my son I started having bad anxiety especially when I excercise, even walking. I, too, talk myself into having a heart attack, passing out, etc. I went through biblical counseling which helped, and prayer helps, and of course knowing I am not alone is a huge help! I have to remind myself it is my imagination and the passing out,etc, isn’t real. Thank you all for your willingness to open up and to be encouraging:)
UPDATE- I have been riding about 10 to 15 miles a day, 5 days a week for the last month or so with virtually no anxiety after the first two weeks. Really kicking ass at it too. Everything going great UNTIL I got back on the nicotine. I was reducing the nicotine until about three days ago. I felt like I could go back to my old ways and then WHAM! a big ol’ PA hit me at work today. Gotta quit the nicotine and keep working out and I’ll be free of this crap.
Gary,
I am still experiencing the same symptoms so I cannot say that I have beat them yet. I have been researching and hopefully getting closer to a workable plan. I too own a business and the last two years have been very difficult. Business has required way too much of my time and energy. So to this point I have not pushed myself hard.
I have been researching ‘adrenal fatigue’ (fancy term for ‘stressed out’) and think there is probably a direct relationship between my adrenal gland health and exercise induced symptoms. I am going to start testing some theories these next three months. I’ll keep you posted.
You can find out more about Adrenal Fatigue by researching Dr. James Wilson, Adrenal Fatigue.
Hope that is helpful.
Hey Gary,
There are all kinds of opinions on Adrenal Fatigue. Some think it’s a legitimate modern phenomena, and some think it’s sort of a blanket and nebulous diagnosis. The criticism generally revolves around a lack of physical proof… but also that the cure is generally making major (healthy) diet changes, which would naturally help anyone… Adrenal Fatigue or not.
That said, our health”care” system in the US is severely lacking in dealing with that which cannot be measured. So, I’m not making a case either way. I will say, most of the remedies I’ve seen for AF seem to be sound, helpful things to apply to your life, anyway.
Wish you the best of luck in finding a good routine to help you improve, Gary. Don’t discount the role of relaxation/meditation in solving these issues. Our bodies weren’t designed to be in a constant state of stimulation. We didn’t evolve to deal with what we deal with these days. Give yourself rest, too.
Keep us updated!
I have the same problem as Jason above.
its an odd coincidence. it happened yesterday. i felt fine the whole day and for half my night at work. my job is pretty strenuous and when i really exert myself there i tend to get nausea and diarrhea. i had to leave yesterday which says a lot i have a high tolerance of pain and i never miss work. the odd thing is i work out a lot and I’m in great shape. when i go to the gym i don’t have the same issue. its not the first time i got sick at work but its the first time i couldn’t go the whole night. any ideas of what might be going on? why is it only work? how can i stop it?
Hello guys, this feeling of dizziness only occurs just after running or sprinting but when I finish working out I’m fine it mostly happens just when I have finished running or when I have just sprinted instantly, I for some reason tend to be obsessed with my breathing and I can’t seem to distract myself when running so I seem to get dizzy and today I worked out and it had been some time since I worked out like this and I was just wondering if it was normal… thanks in advance
Hey Dan,
Well… your question is a pretty complex one, imo. But, the first places I’d look would be…
-Down time – Are you getting enough? Is your personality such that you don’t allow yourself enough? Are you giving your body adequate recovery time?
-Additional stressors – Are there things outside of your work that could be contributing to your stress level, mentally? Life factors weighing on you that perhaps you’re not recognizing?
-Sleep: Are your sleep patterns the same?
-Nutrition: Are you eating as good as you can? B Vitamins? Organic food? Fish oil? Complex carbs?
I was handling massive amounts of stress (looking back) before I finally had a breakdown. I had no anxiety for 41 years, then… wham. Our bodies do have a finite limit of what they can withstand, despite what a lot of Type A’s like myself want to believe. In some ways, what you describe almost sounds like just reaching a limit.
I’d also recommend looking into mind/body science by authors like Dr. John Sarno and Howard Schubiner. (TMS/MBS)
Of course, working through the podcasts and writing Paul provides here is mandatory for those serious about overcoming anxiety, imo.
Good luck, keep us updated.
hey Bryan,
i would think i get enough down time i work 11pm -4am so its about 5 hours
i tend to relax at home after that go to bed and when i wake up i relax more.
additional stressors – possibly my entire family stresses me out. id like to think I’m used to it and i deal with it when it comes down to it
sleep – my sleep patterns are terrible. sometimes i sleep 10-12 hours sometimes its 6. i have a hard time sleeping sometimes, but i usually get enough before work
nutrition – i try and eat enough protein and carbs before i work out or go to work. kind of carbo load but not as extreme
im only 18 and id hate to think I’m hitting a wall or finding my limits at this part of my life, I’ve been through a lot worse and longer durations but was fine.
i did notice an odd odor from the water jug i drink from but i drank from it before and was fine but maybe there’s chemicals leeching into the water.
Thanks for getting back to me. and ill keep you posted.
This blog site has been a great help for me. Thats everyone.Im 40 years old and have been recently diagnosed as having anxiety .The previous 40 years has been great i was very active working upto 12 hours a day coming home to do family stuff with my wife and kids ,but know i cant do hardly anything.Have been to the doctors and have been put on anxiety medication and doing what the doctor said EXERCISE, so why is it now i become dizzy and lightheaded when i do physical work,I have had every possible test none to man to find out my problem yet am told im fine .One thing i have noticed that helps is to drink rehydration salts (used for people after diahorre) through out the day and it seems to work for me.
Here is a bit of my history. I first became dizzy,lightheaded about a 5 months ago while at work,as the days progressed it came on more and more,so i started to think something was wrong with me,by the time i got to the doctors i was a wreck but after the numerous doctor appointments also with a second opinion from a different doctor they couldnt find anything wrong with me it made me worse.I had no choice but to take the medication,also i started seeing a clinical physcoligist,he taught me breathing techniques and a form of yoga relaxation.This helped me heaps but i still seem to become dizzy when doing physical activity.Once i drink the rehydration salts i seem to become normal again
I have read all the blogs on this page and now realise i am not the only sufferer of this crappy type sickness,Learning to live with this is hard but i must soldier on .One day i hope i can become the normal person i was before.
Cheers and good luck to you all Nick
So many of these comments read like something I have told so many doctors, psychologists, and friends. I am a very competitive, type A, 29 year old male, athletic and slim. I eat incredibly well and sleep soundly, until I start running again. I unfortunately probably suffer from GAD.
My symptoms last for almost 4 days to the hour. Irritability, negative thought patterns, temperature fluctuations, waking up every two hours, lack of appetite, dizziness, headaches, anxiety. This comes and goes like clockwork. I can almost set my watch to it, but knowing it is going to pass doesn’t make it any less uncomfortable. I have seen many professionals who can’t even begin to speculate. I believe after a few years of study that it has a lot to do with inflammation. Exercise releases
certain chemicals, cytokins among them, that cause temperature fluctuations and inflammation, which a body already oversensitized, can or seems to easily misinterpret. As these chemicals empty out, the body finds equilibrium again. How to expedite this process or prevent it is of great interest to me at this point. It doesn’t seem to happen after swimming, at least not yet, while
a 2 mile run at 8min miles can literally destroy my week. I love running and other than being absolutely honest about my limits and absolutely faithful to my promise to heed them, even when I know I can go harder or longer, I am at a loss. I will be seeing a very well regarded acupuncturist soon. I expect some very insighftul observations. If there is interest, I’d be happy to post an update along with the article on exercise induced inflammtion, which basically leads one to believe that consistency will eventually raise tolerance. I share this pain with you all and while I don’t hide it IRL, I am moderately ashamed. Getting caught up in a moment of irritablility could be disasterous and most people have no frame of reference for understanding what it is we are dealing with. There are times that I’ve wished it would be something less amorphous, something I could put a name on, something I could claim. For now, I imagine there are some very bright, very aware minds searching for the answers. Thank you for sharing. In the words of the Rastas- Walk Good. Respect to you.
I have to say that this blog has helped me in a way to make myself think differently when I am excercising and when I excercise which I have taken up again with my wife and I going to the gym I notice when I work out hard I then feel light headed and as if things are narrowing in the room through my eyes and then it passes and when I work out hard I feel out of breath as I have not truly worked out hard like this before. thank you for the words.
Joe
HI,
I was wondering, if you are anxious and exercising a lot (for instance, I was told to exercise 20 miles a week) do you ever end up feeling better/good after you exercise? I sometimes feel good lifting weights but not all the time, and i completely forget to breathe, it’s very frustrating. Any tips on remembering how to breath as well?
Thanks for this post it was very helpful. i’m just trying to find ways to a motivational aspect to exercise, because I don’t want it to appear painful in my head…. I hope it’ll get easiera and better,
Thanks,
Julia
Hey, I’ve just started walking after a long while of not walking. On the first day I felt a bit tired after the long walk. The next day, I felt worse, more tired and dizzy. I keep trying to walk, everyday, but after each walk I feel worse and worse. Seven days after the first walk and I can’t even go the same distance. I feel lightheaded, weak, my head pounds, and my back aches, right in the center and not lower back. I’m not sure exactly what is going on. I thought that it was supposed to get easier the more you did it, not so difficult that you’re becoming even weaker.
You are awesome great blog. Thanks for the information..I an very worried what couldhappen. I feel that sometimes I will pass out or have a heart attack. I ran one night for 45 minutes straight , I felt great and I feel I can still run for hours. Then I tried incline walking right after for 5 minutes walking incline to 12 inches high I felt fine but right after when I was cooling down i felt the fast beat if my heart and I said to my self ‘oh no here we go’ I was having an attack. It took for more than 30 minutes before I was calm. My fiance was ready to call 911. I said no and tried to relax. I guess I will have to gradually work my way up again.
Thank you again but to take precautions I will consult my physician on Monday. Thank you
Lloyd
nice article. thanks. can this include a slight nauseating feeling as well?
Great post. Thanks for this. I started Cross Fit training last night and felt extremely weak and lightheaded afterward, but I think I did almost everything wrong by doing something extreme without any real history of regularly working out, didn’t eat anything and not the best a breathing. Suffice it to say, I was a wreck. Even on the drive home, I felt like I was going into a full blown panic attack, but kept telling myself that all of it was normal under the circumstances and that it was a step in the right direction and just proud of myself for doing it. I’ve been on almost every anxiety med available for 11 years and then gradually weaned myself off in 2006. It’s been challenging, but every time I feel the onset of one, I just tell it to do it’s worst and to bring it on and kill me. It never does and I go on living my life 🙂
Great article, it’s great to know that it’s not just me. It’s quite ironic that one of the best ways to reduce one’s anxiety in the long run can induce anxiety in the short term. I suffer from pretty severe fatigue as a result of my anxiety disorder, so it can be pretty devastating to muster up the strength (and courage) to go to the gym only to have an anxiety attack once I’m there. Talk about a catch 22.