Managing Stress and Anxiety at the Gym
It’s a new year and a new decade. A time where many reflect on the past and plan for their future, full of hope. It is estimated that approximately 55% of New Year’s resolutions are health-related, such as increasing exercise, joining and going to the gym regularly, eating healthier, etc. It can be challenging to keep a resolution for a number of reasons, including motivation or having unrealistic expectations.
It is also important to understand that while the gym is a great place for many to reach fitness goals or relieve stressors, this is also a source of major anxiety for some. According to the Anxiety and Depression Association of America, “Social Anxiety Disorder affects 15 million adults, or 6.8% of the U.S. population.” Those who have social anxiety disorder may find themselves avoiding frequent interactions with new people, and symptoms of this disorder can disrupt basic day-to-day activities, routine functions, such as social life, occupation and performance. Being around new people can cause stress and anxiety for those with SAD. Therefore, those among the 6.8% may find it stressful to go to a public place like a gym.
Dr. Lani Lawrence, representative and clinical and sports psychologist with Association for Applied Sport Psychology (AASP), says, “With athletes facing it (social anxiety), anxiety and other things may inhibit their performance—there are times when they have a hard time competing in front of others, so it’s definitely something to deal with in terms of performance.” Anxiety can impact your physical health as well. She continues, “Physically, you might have an elevated heart rate, tension in your muscles, excessive sweating, and uncontrollable breath. Physically, it feels awful and like you’re out of control, but how scared you are on top of the negative, critical thinking hits you two-fold.” If this sounds familiar to you and maybe you are someone who is impacted by social anxiety, we always encourage seeking a medical professional.
In the meantime, there are a few tips that might help manage social anxiety at the gym as follows. First, Practice meditation and deep breathing exercises. There are a lot of great apps available to help guide you in this practice, such as Headspace, Calm, and Insight Timer to name a few. Figure out what works best for you, and make it a habit. Next, avoid spiraling with negative self-talk, and incorporate a mantra or affirmation. It is important to get in the habit of practicing positive affirmations to keep a positive mindset. A great way to start is to think of what encouraging words you would say to a friend or family member. You deserve that positive encouragement through affirmations, so share it with yourself! Lastly, focus on YOU! As Rachel Hollis says, “Comparison is the death of joy, and the only person you need to be better than is the one you were yesterday.”
