In case you missed it, it’s Mental Health Awareness Week this week – this year the theme is: anxiety.
Anxiety is a very normal emotion and something we will all experience from time to time. There are many reasons why we may feel anxious; relationship worries, exam stress, financial hardship, social situations. However, anxiety can get out of control and lead to a more serious mental health problem, so it is important to be aware of our own anxiety triggers and learn strategies to help us cope with feelings of anxiety when they arise.
One of these ‘expert recommended’ strategies for managing anxiety is exercise. But what are you to do when exercise is one of the things that spikes your anxiety in the first place?
A recent report from UK high-street gym chain, PureGym, found intimidation to be the third most popular reason for not going to the gym, and further states that 56% of both gym members and non-members in the UK found going to the gym to be an intimidating experience.
We want to make sure that everyone can experience the positive benefits that physical activity and sport can have on your mental health and wellbeing, and that means breaking down barriers and overcoming the feelings that stop you from taking that first step. So, as someone who has ‘been there, done that, got the t-shirt’ and finally found a way of exercising that works for me, here are my top five tips for tackling feelings of anxiety around exercise:
Take a look around first
Most gyms and studios (including ours) will happily show you around, either before you join as a member or ahead of your first visit. Doing this as a separate trip gives you the headspace to find out a lot of information ahead of time, and can relieve a lot of the anxiety for when you actually want to visit to exercise. It’s a few less things to worry about if you can already navigate yourself to the changing rooms and know where to find a water fountain.
(Bonus tip – this is also a great opportunity to speak to the staff about quieter times to visit)
Have a plan
This can be as simple as writing a list of a few exercises in a notebook or in the notes app of your phone before going to your session, but having a plan of action can make entering the gym feel a lot less overwhelming. If you can afford to work with a personal trainer, it can be a great way to gain some knowledge, skills and confidence before flying solo. Alternatively, there are a lot of reputable trainers who share workouts and training plans online for free.
Try group activity
Fear of judgement holds a lot of people back. To overcome this, remember there’s strength and anonymity in numbers. Whether it’s signing up to a group fitness class or taking a friend or two with you for your first few sessions, being part of a group can take the pressure feeling like you’re on your own. Although, it’s also worth noting that the majority of people rarely or never judge others, despite feeling judged themselves.
Start small (really small)
If your plan is to spend an hour in the gym or try one of the most difficult fitness classes on the timetable for your first try, of course you’re going to feel anxious. Lower your expectations and start really small, with an easy class or a short visit. As little as 10 minutes walking on the treadmill can have positive health benefits and simultaneously is a great opportunity to familiarise yourself with the space for next time.
Do what you enjoy
We’re often led to believe that ‘going to the gym’ or ‘going for a run’ are the only two ways to exercise – but this isn’t true. There are thousands of ways you can move your body and with some trial and error you will find one or two (or more) ways that you enjoy and work for you, your lifestyle and goals. Start with something you know you’ll enjoy, rather than something unfamiliar and difficult, and go from there.
Blog written by: Molly Poulter Williams, Development Officer (Wellbeing) in Sport, Exercise & Health.