Hello! I was just wondering if anyone had any suggestions where it came to exercise. I have gone for a couple of walks about 1 mile with my daughter in the stroller, lift some weights here at home and I have an "ab machine". I find that when I start to get into the exercise that I get anxious. I feel that my heart is starting to pound and it just really freaks me out. I have used some positive affirmation, but I get really nervous. Also after I finish my "exercise" even if it's cleaning the house for an hour, I feel a bit spacy, shaky ect. If anyone has also felt like this and conquered, or has gotten better, let me know. Prior to anxiety disorder, I played varsity basketball, had 2 MVP's in softball and several all tourneys, exercised at the Gym 3 times a week, walked a couple miles every other day...ect! I really MISS being active. I live in a beautiful village with mountains where I could hike, ride my bike, walk. I find that Yoga is good. It calms me. Thanks again!
HealingGirl

Hi Healing Girl,

I used to spend time on the treadmill or walking outside every day. I began getting terrible palpitations and even some chest pain. I started getting blurry vision and the feeling that the ground was moving under my feet - many odd sensations including the feeling that I was out of breath. This really scared me and I began avoiding the treadmill and walking altogether. I went through a long period of time when I was afraid to exercise at all - I even stopped using weights because of odd sensations.

I kept trying to get back to exercise but I would always be scared off by one symptom/sensation or another. I used to freak out at the slightest odd feeling and then the vicious cycle would begin - I would almost look for the next symptom/sensation and worry endlessly about what might be wrong.

The turning point for me was one time when my heart began racing so fast when I was on the treadmill that I ended up calling the doctor in complete panic. I was sent for many heart tests - all came back normal.

This made me realize that all of this had to be anxiety related and that I needed to stop paying attention to the these symptoms. The more I exercised, the more I realized that I wasn't keeling over, so I must be OK. Now when a symptom/sensation appears, I try not to "tune in" and make it worse. I keep telling myself that it is just anxiety, that I have had all the tests and that the odd feelings will go away - they always do.

The symptoms are now almost non-existant and I am exercising more than ever and it feels great.

Funny thing though, I still do feel spacey/odd after any physical activity. I am wondering if everyone probably feels this way and it is just because of our sensitivity that we are aware of it. Good Luck! Sue



[This message has been edited by Sue (edited 02-06-2001).]

Hi Sue, thanks for the info. It's good to know that you are out and exercising more! This morning I did my weights and my ab machine. I don't get to where I'm really in an aerobic state, but I figure little by little will do it. Like you I also would be totally afraid to even pick up the weights with all the anticipation of being afrade to feel the body sensations. I had an EKG about 2 years ago and other heart tests and they all came back fine. I've talked about this to several doctors and they assure me that I'm fine and I couldn't hurt myself by exercising. They said I could exercise until I was blue in the face. Of course I still worry though. I will continue to give myself credit for how far I've come. In fact this morning as I was lifting my weights I thought of how I hadn't even anticipated working out at all. So I guess that's a sign of some progress that I've made. Thanks agian! What lesson are you on, or have you already completed the program?
Toni

Hi Toni,

I'm glad to hear that you keep trying to exercise - we can't let this anxiety take that away from us!

After my heart tests, they said the same thing to me about exercising. They even told me that I did better on the stress test than people half my age. I was still afraid for a long time after that - didn't believe them I guess - always worried that they were missing something. I can even remember having to make sure my husband was home before I dared to exercise so someone could call the ambulance - now I don't give it a second thought.

I think that the more you progress, the more confidence you will have that nothing scary is going to happen. Another thing I tell myself is that years have gone by since the symptoms first began and nothing terrible has happened. If this was something serious, it surely would have worsened by now.

Over the years, none of the doctors ever suggested to me that I might be suffering from anxiety - kind of odd given the long list of classic symptoms I presented. My doctors could have saved me a lot of time and a lot of grief! Oh well, I'm just grateful that I know now and can work on it and move forward.

I am only on lesson four - what lesson are you on? I have really been taking my time with each lesson - often several weeks.

Thank you for bringing up this topic because it reminded me that I have come a long way in this area without even realizing it. Funny how we forget to give ourselves credit for these positive changes - too busy beating ouselves up about things that have not changed yet.

Just curious....which ab machine do you have? Sue

Hi again Sue,
I really got a laugh out of how you would wait to exercise until your husband would come home incase he had to call the ambulance! I was REALLY focused on that a while back too. I wouldn't want to do anything...unless he was here. I wouldn't even want to give my daughter a bath, because I was afrade that I would die and she'd be left in the bath by herself. Now, I'm really geting better at that.

I started lesson 6 yesterday, although I don't feel that this lesson applies to me. I don't have a problem being assertive or with anger. I sometimes "explode" but even people with anxiety disorder do too, so I don't think I have an anger problem. I thought It was maybe a denial thing but I scored really low on my anger evaluation. I think that I've learned a lot of patience from having a little one and also seeing how my anger (before anxiety disorder) used to be very bad and hurt people and myself.
I like how you mentioned that you look at how the years have gone by and the symptoms haven't gotten "worse". I think of that too and that also helps me with my exercise. I've had anxiety disorder almost 3 years and last year I gave birth to my daughter without meds at a birthing center with midwifes! I look back and see that if I could accomplish that "marathon" while not having any skills, I can only be better off now. If something was wrong, I wouldn't have been able to do that. I also sometimes, not as bad though, used to believe that "they" missed something. I think I just discovered a negative thought, and I need to replace that with a positive!
I'm also taking some time on my lessons. I am really trying to apply lesson 3 and I can truly feel and notice the difference. I find myself not having as many negative thoughts, or "conferences" with myself. I've also noiced that I automatically replace any negative with a positive even if it's an old thought....I guess my brain is de-sensitizing itelf.
I also was going to say that I think everyone gets dizzy, spacy after working out. I remember when I used to play softball and basketball that I would be so out of it after, but I never overreacted or analyzed it. So I'm sure we just make ourselves scared.
I use an ab-roller that I bought about 4 years ago from TV. But I saw this really cool one that I want to get called the AB Doer! It looks really neat! I want to get my tummy flat again so I can pierce my belly button! This machine looks like it would rellly be neat. If you want to check it out go to www.thane.com I believe that's the link, if not let me know.
Nice talking to you Sue. Thanks for your help and encouragement!

Hi Toni!

This is too funny - my husband and I bought the AB doer a few months ago. My husband is a real exercise freak and has bought every ab invention known to man. Most of them get returned Anyway...the AB doer is a keeper! We both love it. It feels really awkward/silly at first but after a few tries it is really enjoyable. The seat height is very comfortable and you can twist and turn every which way imaginable.

Oh my goodness....you gave birth just last year without meds?!?!?! I am in awe. Very few people have that kind of strength -another time for you to give yourself a huge pat on the back....great job!!! Isn't it funny that sometimes we can't go to the store or exercise by ourselves but given something ridiculously challenging....we rise to the occasion!! I just don't get it.

My husband has a good laugh sometimes that I have trouble in a crowded restaurant or mall, yet I can go to a rock concert with thousands of people stuffed in a hot and stuffy place that I have never been to before and be seated where there is no door in sight and I do fine for the whole evening.

It is amazing what the mind can do to us.

Nice talking to you too!! Sue

Hi again Sue!
It has just been so fun talking to you! I'm glad to hear that you like the ab doer! I thought it looked great and it looked like it would help my back too!
Jon (my husband) laughs too because for New Years Eve we went to our favorite restaurant, and I had to leave. It was just so strange! We eat there almost every weekend, and for New Years I couldn't even finish my dinner. I had to get a "to go" box and eat it here at home. Anyway, last month we went to Albuquerque to watch the University B-ball game and they were playing their rivals and it was a sold out crowd of 18,018 people and I was 98% fine. The game went into overtime,I stood in line by myself to get some snacks, I found my way back to where we were sitting walked down these Steep steps ect.ect! I finally wanted to go into the overtime, but that was okay. I figured I'd done really well. Anyway, he laughs too because I too can get "weird" in common places.
Your husband sounds like he is very supportive! Jon is too. It helps dosen't it? He finds humor, dosen't overreact and that helps....
Talk to you soon! my e-mail is toni@laplaza.org too!

i was wondering if anyone feels like they are going to faint or get very dizzy when they exercise... I went for a walk today and barely made it home. Even when I try to do the treadmill at home I feel this way. I used to exercise all the time and want to again but I am scared to. I feel like I'll faint or something... I read about "scared to exercise" and it reminded me of me.--but I didn't see anything about dizziness???

Hi Buzz,
Well, I haven't recently gotten dizzy, but I used to get very dizzy where I felt like I was going to black out and faint. I would even have to put my head down. I have changed several things about my exercising habbits now that I'm overcoming anxiety disorder...I have set a slower resonable pace for myself and then gradually do more little by little. I try to fill myself with the positive dialogue while I'm exercising, instead of counting reps...I'll just repeat different words that make me feel good, then I stop when I feel that my stomach is getting tired from doing sit ups or my arms are getting heavy from the weights. I went swimming the other day and it was pretty scary for me at first. Just getting in the water (which was pretty cold) was enouht to make me feel like I wansn't catching my breath, but the positive dialogue really works. I also definately try to drink some water and to also eat something like a piece of fruit or some grains before I work out. Don't do it on an empty stomach. I'm not sure what causes the dizzyness, but I'm sure it's normal even though it's scary. I used to play varsity basketball a few years ago and I can remember getting soooo dizzzy & spacy after practice, but I din't have anxiety disorder so it didn't freak me out. This would also happen to me playing softball. I will remember to ask my doctor next time I see him so I will have a better understanding. Good Luck.
HealingGirl

[This message has been edited by HealingGirl (edited 02-14-2001).]

Hi Buzz! I too have experienced some generalized dizzy feelings at all different times. I agree with HealingGirl's advice. I would like to add that if this dizzy feeling only happens when you exercise, perhaps you should have this checked out by a doctor to be on the safe side. Most likely this is nothing to worry about but it is reassuring to make sure that it must be anxiety. Good luck! Sue

Everyone,
In my mind, execise is a must.
Like the Nike commercial says, "JUST DO IT"
You've got to try to say screw these feelings, everything will be fine.
I know it's hard, but it will get easier, I am speaking from experience.
Good Luck All
MartyChip

Hi, everyone -

I thought about the symtoms you guys have mentioned when I was working out this past weekend. I feel fortunate in that I don't suffer from them myself but I wanted to see if I could gain some insight and better understanding to try and help whoever I can here, so I focused on your letters as I rollerbladed.

For me it seems like the simplest explanation for the feelings of panic is that yes, your hearts are beating faster. But this is okay! You are, afterall, exercising and intentionally, in a controlled manner, are increasing your heartbeats! So it is only natural that you'll feel like your heart is pounding, because it is, but this is good! Realize that you are completely in charge and in control of this. If you stop exercising, so does the increased heartbeats.

If I were in your situation, I would first of all, like someone else mentioned, try to take your focus off your body symtoms and distract your mind with other things. Or, once you feel more comforatble, accept and welcome those feelings. Think of them as "yes, I'm making progress. I am exercising. I am taking care of my body and getting it in shape". These are all great thoughts and will hopefully help turn anxious feelings of sweating, heavy breathing and quicker breaths to good and postive feelings. Maybe equating your workouts to having sex would be helpful!

I would also be aware of not overexercising, because then your heartbeats will pound unnecesarily and possibly key you into feelings of anxiety. There's a formula for calculating your target heartbeat rate. I'll try to remember to e-mail it to everyone tomorrow. It helped me because I was concerned I wasn't working out hard enough but found out quickly and easily that I was doing just fine. I actually like the sensation of my pulse and breathing quickening. It makes me feel more alive and like I'm dealing directly with improving myself, getting more fit, etc.

I hope this helps.

-Kristie

Hey Kristie,
thanks for your reply. It was nice to hear the symptoms come also from someone who doesn't have this fear. I have begun to really get more used to exercising. I just do what you suggested by focusing on my progress and felling good. I have also noticed that I definately feel much better if I exercise than if I don't...so I also think of Lucinda and how she says "How bad do you want it". And I just say to myself I will overcome this and I have to say I have definately gotten better at it. I would love for you to explain the target heart rate. I know I calculated mine and while I was playing softball and taking my pulse, it was going super fast I calculated it at about 180 bpm. And my targret heart rate is 148.5. So I became very afraid that I was overdoing it and I was going to hurt myself and die! haha. Let me know. I haven't even talked to my Dr. about this, but I'm gald this came up again. Thanks!
HealingGirl

To Healing Girl and whoever else is interested -

To calculate your target heart rate take 220 minus your age and multiply that number by .75. In other words:

If you're 35 your target heart rate would be:

220 - 35 X .75 = 138.75 beats per minute.

I rounded it off to 140 so I could then measure it for 10 seconds (should be 23 seconds, or 140 divided by 6 because there are 6 sets of 10 seconds in 1 minute).

I then did the same to figure out what it would be for 15 seconds because sometimes it's easier to get an accurate count for a slightly longer period of time and came out with 35 bpm (or beats per minute) because 140 divided by 4 (being that 4 x 15 equals 60) comes out to 35.

I realized after I wrote that letter to you that I had learned that from lesson five of our workbook! (That was my spacy mind not fully functioning! I could've just told you that then if I had remembered that!). But now, at least, I've had the joy of sharing it with you directly and being able to help you out in your struggle to be free! But, anyway, you should read that whole section starting on page 5-9 because there's a lot of useful information and tips on this topic.

Good luck. - Kristie

Kristie--

Can I just say how much I love your suggestion of equating the sensations of exercising with sex instead of panic? Thank you so much for that. Not only did it make me smile, I think it will help.

Not to get overly graphic, but I realized the other day that about the only time I don't get panicky when my heart rate goes up is when I'm having sex or masturbating. Then, the rapid heart rate, faster breathing, and feelings of heat are all fine with me, I guess because I associate it with a very pleasant sensation.

I'll have to do the same with exercise.

Thanks again
Lori