Whether you are in the thick of your panic and anxiety, or you just have a little bit, these steps will help you overcome that fear of going to the gym! You cannot give up. The way to overcome this is my going through it.
There very first thing I did was get out of my house. It was SO hard for me. I hired a babysitter and started to go on walks/runs near my house. I would tell myself to just go for 10 minutes. Then after 10 minutes, if I could go longer, I would. I kept pushing myself for a longer and longer time, until it was easier to leave my house alone.
The next thing I did was get a gym membership with a friend. We would meet at the gym, my biggest fear, and I would workout beside her and have that piece of mind that she was with me. It wasn’t easy, but having someone there forced me to stay and really helped me to reach that next step.
Obviously if working out with friends is really helping, continue doing that. But also go a few times alone to really conquer those feelings of fear. It was so hard for me just to DRIVE there, so when I got there with an already elevated heart rate, the last thing I wanted to do was run. SO I started slow. I would walk around the track. And go back to the beginning where I would just try and stay for 10 minutes. And each time I would push my self to stay longer and longer.
Music is known to change an anxious mind into a calm one, there are so many studies on this. Create a play list of your favorite songs that excite you and listen to them. Save your favorite shows for when it’s gym time so you can watch them on a piece of exercise equipment. Or find a motivating podcast to help you. Whatever it is, these subtle distractions will keep your mind busy and less likely to bother you with a stupid, “What if?!”
If you are doing well and then all of the sudden you are lifting weights and have a full blown panic attack…keep going. Walk around a few times, get some water…but don't leave. Leaving just tells your body that you are in trouble, when in reality you really aren’t. Fight those feelings that something bad will happen, and stay. Or if you had a panic attack and left, and now you can’t workout because you remember that feeling…GO ANYWAYS. It’s scary, I know! But I promise you…When you go, you are telling yourself there is NOTHING to be afraid of. You are gaining control of that anxiety, and that is the best feeling.
Are you well rested? Drinking enough water before the gym? Taking the right supplements for anxiety, like magnesium? All of these things matter when it comes to anxiety. If you do these things, anxiety is less likely to creep in.
One of my biggest saving graces is my Anxiety Bible, as I call it. It’s really called DARE. But it gives you the tools to overcome ANY anxiety. It talks about everything you feel and go through, and how to work through them. A good resource will help you continue goin