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Anxiety is a feeling I am all too familiar with. I’ve dealt with it since early high school, and even now in my mid thirties it finds a way to creep back into my life every now and again. When I am feeling anxious, I cannot concentrate or absorb any information; I start one task then move to the next, unsuccessfully completing anything; my palms sweat while my heart feels like its pounding out of my chest; and I feel out of touch with my surroundings. Its horrible, I do not wish it upon anyone.

Unfortunately, millions of people around the world deal with anxiety. An estimated 4% of the global population currently experience an anxiety disorder, making it the most common of all mental disorders Anyone can be faced with anxiety, but people who have lived through abuse, severe losses, or other adverse experiences are more likely to develop a disorder (1) .

There are several different kinds of anxiety, and the intensity of the symptoms can vary. Some may require medical intervention by use of anti-anxiety medication. Psychological interventions based on principles of cognitive-behavioural therapy may also be utilized as a treatment for anxiety disorders.

Besides these interventions, there are several other ways to reduce the onset and symptoms of anxiety. Exercise, yoga, and nature exposure are three tools I rely on to relieve my body and mind from the debilitating experience caused by anxiety.

Exercise

Exercise has been my number one tool to reduce feelings of anxiety, and the type of exercise I perform is dependent on the level of my anxiety. I often prefer to do some type of aerobic activity that’s rhythmic in nature such as a brisk walk, running, jump rope, or swimming when my symptoms are on the more intense end of the spectrum. This way, my body is doing something that warrants a higher heart rate, relieving that heart pounding feeling I experience while at rest. Sometimes resistance training is helpful, so long as I have the mental capacity to focus on the movement patterns needed to safely perform the exercises.

Several studies of the general population have found that people who engage in more physical activity have a reduced risk of being diagnosed with an anxiety disorder and less frequent and severe anxiety symptoms. Conversely, physical inactivity has been identified as a risk factor for the development of anxiety (2,3,4,5,6,7,8). There is presently a lack of clarity over the frequency, intensity, duration, and type of physical activity parameters that most effectively reduce anxiety symptoms. However, even acute bouts of exercise have been shown to have a positive effect on reducing symptoms (9).

Yoga

When I started my current job over 5 years ago, it was mandatory for me to complete a yoga teacher training certification. I was reluctant at first because I didn’t consider myself a “yogi.” Now, I regularly practice yoga for both its physical and mental health benefits. I perform vinyasa style yoga which synchronizes poses, or asanas, with breath in a flowing sequence. Through focusing on breath and movement, my nervous system calms down and I feel a sense of ease when I complete my practice. A breathing exercise that I often incorporate consists of 5 rounds of a 4 second inhale, 4 second hold, followed by a 6 second exhale. This breathing technique also helps calm the mind and body, and I sometimes use it to help me fall asleep at night.

A study by Umadevi et al. included 60 caregivers of inpatients with neurological disorders between the ages of 18 and 60 years, who were physically able to do yoga. The participants were randomly assigned to either a yoga or control group. Those in the yoga group participated in group yoga sessions for 10 days, then practiced yoga on their own for 20 days. The control group received no specific intervention.

Post-test assessments were performed on both groups at the end of 1 month. There was a significant decrease in anxiety and depressions and improved quality-of-life among the participants of the in the yoga group as compared with the control group (10).

Thus, yoga has been found to be effective in the management of stress, is cost-effective and easy to implement. It produces many beneficial emotional, psychological, and biological effects, including an elevation of brain neurotransmitter levels like gamma-aminobutyric acid (GABA), that may help treat depression and anxiety (11).  

Nature exposure

I think one reason why so many people experience anxiety is because we have become so far removed from nature. This coupled with too much time spent being sedentary and too much information at our fingertips is a recipe for poor mental health.

I’m lucky to live in northern Ontario where there is an abundance of nature around me. I take advantage of this by regularly going on walks through forests, especially when my brain is working against me. I breath deeply and stop to touch the trees and soil. If you were to call me a tree hugger, I wouldn’t refute.

Exposure to natural environments has been linked with decreases in anxiety and rumination (12,13,14). The Stress Reduction Theory describes how “spending time in nature might influence feelings or emotions by activating the parasympathetic nervous system to reduce stress and autonomic arousal because of people’s innate connection to the natural world (12,15,16).”

Song et al. reviewed 52 articles from Japan that examined the physiological effects of nature therapy. There was prolific evidence that cortisol levels decreased when participants were exposed to a natural environment (17). Additionally, a study which randomly assigned 60 adults to a 50-minute walk in either nature or an urban environment in Palo Alto, California, found that the nature experience led to affective benefits (decreased anxiety, rumination, negative affect) as well as cognitive benefits (increased working memory performance) (18).

Conclusion

If you are someone who deals with anxiety, know that you are not alone. There is no shame is asking for help and there are highly effective treatments for anxiety.

Exercise, yoga, and exposure to nature are 3 ways you can reduce the occurrence and symptoms of anxiety. You can even combine all three by exercising outdoors and incorporating breathing techniques.

I hope you found some of this information useful.

Keep Moving.

References:

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