Introduction
Regular exercise is a proven method for reducing anxiety and panic symptoms. This structured program helps you gradually build an exercise routine that supports your mental health.
Getting Started
Safety First
- Consult your healthcare provider before starting this program
- Start slowly and progress gradually
- Stop if you experience chest pain, severe dizziness, or shortness of breath
Weekly Exercise Plan
Week 1-2: Foundation
- Walking: 10-15 minutes, 3 times per week
- Gentle stretching: 5-10 minutes daily
- Deep breathing exercises: 5 minutes, twice daily
Week 3-4: Building Momentum
- Walking: 20-25 minutes, 4 times per week
- Light yoga or stretching: 15 minutes, 3 times per week
- Deep breathing exercises: 10 minutes, twice daily
Week 5-6: Advancing
- Brisk walking or light jogging: 25-30 minutes, 4 times per week
- Strength training: 15-20 minutes, 2 times per week
- Relaxation exercises: 15 minutes daily
Exercise Tips for Panic Management
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Start Gradually
- Begin with shorter sessions
- Increase duration and intensity slowly
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Monitor Your Body
- Track heart rate
- Note anxiety levels before and after exercise
- Keep an exercise journal
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Choose Comfortable Settings
- Exercise in familiar locations
- Consider indoor vs. outdoor based on comfort level
- Bring a support person if needed
Warning Signs
Stop exercising and seek medical attention if you experience:
- Severe chest pain
- Extreme shortness of breath
- Dizziness or fainting
- Unusual heart rhythm
Progress Tracking
Maintain a daily log of:
- Exercise type and duration
- Anxiety levels (1-10 scale)
- Physical symptoms
- Overall mood
Additional Resources
- Local support groups
- Mental health apps
- Breathing technique guides
- Emergency contact numbers