Identifying Unhelpful Thought Patterns That Contribute to Anxiety and Panic Disorders and Developing Strategies for Changing Them


Anxiety affects almost everyone at some point in their lives. While anxiety may not necessarily be a bad thing, it becomes problematic when it increases the risk of panic attacks. Panic attacks are intense episodes of fear and anxiety that can last for a few minutes to several hours. There are many ways to manage anxiety, but one of the most effective is regular exercise. In this blog post, we will explore how exercise can help reduce anxiety and minimize the risk of panic attack (napadaj panike).

1. Exercise releases endorphins: Endorphins are chemicals produced by the brain that serve as natural painkillers. When you exercise, your body releases endorphins that help reduce stress, improve mood, and promote feelings of well-being. As you continue to exercise regularly, you’ll notice that you feel calmer and more relaxed, even in situations that would typically trigger anxiety.

2. Exercise promotes better sleep: Anxiety often leads to insomnia, which can fuel the cycle of anxiety and panic attacks. Exercise promotes better sleep by relieving tension and stress, allowing you to get the deep rest you need to function at your best. Additionally, getting adequate rest helps improve your mood, making it easier to manage stress.
3. Exercise provides a healthy outlet for negative emotions: One of the challenges of anxiety is that it can feel overwhelming, making it difficult to cope with negative emotions. Exercise provides a healthy outlet for these emotions. When you exercise, you’re able to channel your anxiety into something productive and constructive, allowing you to feel empowered and in control.
4. Exercise helps improve self-esteem: One of the root causes of anxiety is often low self-esteem. When you engage in regular exercise, you notice improvements in your strength, endurance, and physical appearance. These changes can contribute to a greater sense of self-confidence, which in turn reduces anxiety.
5. Exercise helps build resilience: Resilience is the ability to cope with stressful situations. Regular exercise can help you build resilience by challenging you to push past your limits, work through discomfort, and persevere through the discomfort. Developing resilience can help you face future stressors with greater ease and confidence.

Anxiety and panic attacks can be debilitating, but regular exercise can help reduce or even prevent them. Incorporating physical activity into your daily routine can help release endorphins, promote better sleep, channel negative emotions, improve self-esteem, and build resilience. Whether you prefer a quick walk around the block or a more intense workout, any exercise is beneficial for managing anxiety. Remember to always consult with your healthcare provider before beginning any new exercise routine. With persistence and patience, reducing anxiety through exercise is achievable for everyone.