The Reason Why You May Go Through Worse Regarding Your Body Following a Workout

 

Why Does Exercise Make My Anxiety Worse? (Part 1)

Video taken from the channel: The Anxious Truth


 

Why Does it Feel Worse in Recovery? | Kati Morton

Video taken from the channel: Kati Morton


 

Why You Look Worse When You Start Your Cut | Push Workout

Video taken from the channel: Dylan Mckenna


 

Ab Stretches Ask Doctor Jo

Video taken from the channel: AskDoctorJo


You may start to feel like you “need” to work out or work out “hard,” so you go through class focusing on quantity rather than quality and aren’t truly present in your body. This can eventually lead to poor results and burnout. Any muscle soreness you feel 24 to 72 hours after exercise is called delayed onset muscle soreness, or DOMS, according to the American College of Sports Medicine (ACMS).

This soreness doesn’t show. Feel the Post-Workout Burn Less “Feeling the burn” after a workout is really your body recovering from the stress and strain of exercise. It’s a process that might.

Besides being new to the activity, the soreness is likely a result of your fitness level. If you’re not accustomed to working out, your muscles are going to reach a point of fatigue at a much faster rate than those of someone who’s more physically fit. So you’re going to feel a little sore after exercising.

If you sweat a lot or exercise or work outside in the heat, you may need more than that. If you’re getting enough sleep, staying hydrated, eating healthier and not overdoing it but still feeling worse during and after exercise, it may be caused by something else. Make an appointment with your doctor to rule out an underlying health condition. Over-training is a common cause of not feeling right after a workout.

Over-training occurs when you have pushed yourself too hard and your body responds physically and emotionally from the strain. Over-training can cause moodiness, extreme fatigue and an overall feeling of illness, says the American Council on Exercise. After participating in some kind of strenuous physical activity, particularly something new to your body, it is common to experience muscle soreness, say experts. “Muscles go through quite a bit of.

Live Strong explains that your body’s production of cortisol (the stress hormone) is known to be a hormonal change. “The concentration of cortisol decreases during the early stages of exercise, but then begins to rise during prolonged exercise, usually after about an hour. Find out why, plus six other bad post-workout habits you should avoid. Skipping the cooldown Going from 60 to zero is almost as bad as the opposite (i.e., not warming up). If you’ve ever exercised intensely after taking some time off—or you just tried a boot camp class at your gym for the first time—you know that you’re likely to feel pretty sore the next day.

That pain you feel that leaves you waddling around—and can feel even worse two days after a workout—is thanks to a phenomenon known as delayed onset muscle soreness, or DOMS.

List of related literature:

Your energy goes up before the workout, you feel better.

“Potatoes Not Prozac: How To Control Depression, Food Cravings And Weight Gain” by Kathleen Desmaisons
from Potatoes Not Prozac: How To Control Depression, Food Cravings And Weight Gain
by Kathleen Desmaisons
Simon & Schuster UK, 2012

Eating a large amount of protein or fat before a workout can cause you to feel weighed down during your exercise routine.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

You feel better physically after working out.

“Why Smart People Do Dumb Things: Lessons from the New Science of Behavioral Economics” by Mortimer Feinberg, John J. Tarrant
from Why Smart People Do Dumb Things: Lessons from the New Science of Behavioral Economics
by Mortimer Feinberg, John J. Tarrant
Touchstone, 1995

There is a chemistry that happens that changes the feel of the workout.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

Because your experiences of your body are troubling to you, this second exercise is a really important one.

“The Body Image Workbook: An Eight-step Program for Learning to Like Your Looks” by Thomas F. Cash
from The Body Image Workbook: An Eight-step Program for Learning to Like Your Looks
by Thomas F. Cash
New Harbinger Publications, 2008

After an intense workout, your body repairs the damaged muscle with a combination of sleep, rest, and nutrition, thus increasing your caloric needs over the next several days.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Because food increases metabolism, the theory goes that by eating before your workout you prime your body to

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

The burn that you feel when intensely working out is a result of accumulating lactic acid in your muscle tissues.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Because you’re breaking down more fibers, your muscles are forced to rebuild themselves to be bigger and stronger, which can help pack on

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

Partly this is because the body is still being fueled—it’s just getting energy from burning fat rather than burning food.

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Jimmy Moore, Dr. Jason Fung
Victory Belt Publishing, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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94 comments

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  • ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Thank you so much for this video, Kati. I liked to hear that recovery is a process not a perfection, and when I went for the first time to a therapist, I felt like you describe using the emotional baggage and the suitcases. I like listening to you, Kati! A hug, see you then.

  • Do you think you need incline dumbell to build a good chest/upper chest? isnt incline barbell good too and still hits upper chest more than flat, which i emphasize at beginning of workout to build a lagging upper chest. Also do run a program

  • How do i stop abdominal pain on the abs legit i tried the stretches and it doesnt work im 12 yrs old trying to lose weight and i need help

  • Too frequent workouts, short rest between sets, too much volume gives me real panicattacks after, can barely breath its like im in chock staring into the wall.
    So solution for me is; 1-2 workouts a week, lower sets if 12+ reps, rest minimum 2 minutes between set, and reduce coffee, eat pizza.

  • Thank you very much for showing how to do the stretches. They’re so simple, yet so effective. I work in an office at a computer all day and when I do these stretches at the end of the day it helps tremendously with my tight abdominal muscles. Also in the morning before I get up I lay in bed and do the first stretch that you show with your elbows on the bed and look up. This stretch is the easiest but really helps a lot. After doing these stretches, I also feel like I am able to breathe deeper and better. Keep the great content coming:-)

  • i am so incredibly happy i found this video because im trying to get help so thank you because i really needed advice like this thank you thank you thank you<3

  • Do u have a ab workout for lower back injuries…I had a ruptured disk 4 years ago. I cant find simple yet effective abdominal exercises that dont hurt my back:( I still suffer extreamly painful spasms down the side that got hurt, tricky finding a routine I like. I am not toned or strong so starting at the begining.

  • so iv always been pretty skinny my whole life, recently iv had a change i started a new medication which has caused me to put on alot of weight. iv never really been over 100. now im like 130 the change has made me so tired. all the time, its so much of a big change so fast iv gained this weight in 3 months. so iv recently started exercising and my stomach is killing me from the pain of it. so i just tried your stretches before exercising and im having trouble with the last one. it hurts my legs is that normal? iv tried suttle work out and it does hardly nothing like im not losing any weight. iv even changed my diet so im gonna stick to experiencing. im just gonna deal with the pain until there is none i guess. but yeah im not sure im doing the last one right either that or im more out of shape then i thought. i know in 3 months i went from Waring a 0 to 1 in jeans to a 4 5 in jeans my husband and i can ware the same size jeans now and its killing my self esteem. like i wanted gain weight but not this much… i talked to my dr about the medication she said that is a side effect and isnt worried about it but she isnt me and i dont like the weight but need the medicine it sucks.

  • hallo doc, thank you very much for ur awesome videos��..do you have abs workout video for someone who have herniated disc? thank you☺

  • This comment is really late but well,here it goes:my anxiety with exercise started along with my bulimia.I would binge and i didn’t want to vomit, son i would run.I have run a marathon and i have been running for a while,so i am used to running.But with the bulimia i just wanted to burn the calories,so i would run 6 km up hill.And the more tired i was the better,the less i could breath the better. And I was also perusing the runners high cause im addicted to it.I have to do it everyday, not kill my self everyday but try and sweat out the food i eat.so i prefer not to eat anything cause in that cause i HAVE TO exercise.Is a nightmare

  • So i have pain in my lower abs after gym exercises (abs cruches) and it last for days so is it normal to have this kind of pain and is this stretches help me to get ride of the pain thank you so much i really like your channel

  • I enjoy the benefits of exercise. But recently I have been dragging my heels getting it done. I feel anxious before starting and just before each exercise. It can take me all day to get through a short routine.

  • doctor I know this is irrelevant to this wonderful video of yours. I just wanna know any treatment or remedy for skeletal overbite without going under the knife… looking forward to your wonderful reply. have a good day

  • Thank you for explaining this!!! That’s exactly how I feel right now, (flat & fat), deadass was about to start raising my calories Bc I was feeling discourage. Im gonna keep going!

  • I have been trying so hard to get in touch with you because you talk perfect sense and I relate to you. I have been cutting since sept last year and relapsed after a month clear. Why I do it. 35 years of keeping terrible secrets and burden inside and when I started to talk I cut. I had serious fits but they’re no way the same. I’m gutted I cut again but keep going. I think your fantastic. Xxx

  • Started my cut just about a week ago, I follow a program, count calories but do I need to count macros if I’m not looking to do a fast cut but more of a moderate cut over a few months

  • Try meditation. You don’t need to cross your legs and do “omm”. Just sit down and focus on the sound of your breathing. Say something over and over again so you can keep your head clear.

  • I have a weird eating disorder, it doesn’t even have a name and I have no clue why I do it or the mechanics of how it all works.   I don’t know where or how to get treatment, I think I need to live on a recovery farm and get some reparenting and taught how to eat again.

  • Hey doctor jo how can u do 2nd stretch with the Swiss ball if u don’t have one? Are there are any alternative stretches I can do instead? Thanku ur videos are really helpful

  • Is there any way you could make a video on finger stretches, there aren’t very many good videos on it, and when I checked your channel I didn’t see a video on it.

  • just doing what i feel…it works and I’m on a cut…i don’t think you need a plan but at least you need to stick a bitt he same maybe do some variations

  • My panic attacks/anxiety came back after doing exercise, they were the worst I’ve had so now whenever I exercise or try to it triggers my panic attacks

  • I’m finally just coming to terms with everything that I’ve been through and confronting all the issues I’ve suffered with for so long. I had this weird belief that if I acknowledged all the symptoms of mental illness that I’ve lived with all these years that it meant I had somehow “submitted to its will” and allowed myself to be controlled by it. I’m still afraid that if I or a clinician puts labels to these issues that it will reinforce and worsen the symptoms. Would you be able to make a video on that actually?

    But yeah, maybe what you’re describing in this video is why I feel like such a basketcase and like I’m on the verge of a complete nervous breakdown all the time. I have been crying almost daily over the past few months (I think, it’s difficult to keep track of time). Sometimes it’s a few tears, and other times it’s uncontrollably, hysterical balling my fucking eyes out. It’s been very difficult to function in any area of my life. I have not yet sought professional help, but have only started to confront what’s wrong with me head on, and it’s tearing me apart.

    Could you also make a video on going back into treatment after being out of therapy for many years? I think part of why I’m hesitant to go back to therapy is because I was in therapy for most of my life during my adolescence and early adulthood and I falsely see my adult relapse as proof that treatment doesn’t work or won’t work for me.

  • What types of food should i eat in recovery? I try plant based i feel good and i eat when i what, and once i week i eat at a restaurant with family and i eat anything i want as well, is that good?

  • I’m 14. I am trying to be strong. I haven’t told anyone before, I don’t eat and I try to throw up if I even eat a little. I don’t eat a lot. I feel like I would bother everyone if I say anything. I feel worst trying to get over it, because I don’t know how to start. I want to do it without anyone known. I need help. Please. Where do I start?

  • I just train how I feel. I do all the compound lifts and throw in exercises to help as accessories for my compound lifts. I even do certain types of training for some muscle groups. For example I do arm wrestling training for forearms and biceps and I find that it works way better for your forearms and biceps then just doing a lot of gym bro curling.

  • I watch ur every film, it can really build up. Though I’m not like in that worst situation, it’s always kinda helpful and some source of info. I probably shouldn’t say it, I don’t know, every time I watch ur video, I see how little hair u have, I mean it’s thin, and it reminds me of my one, which I lost after that diet issue and ‘being sick’. I didn’t lost everything! I just now have them twice less. And they are really unlikely to be back… Silly comment, hair, I know, had to empty my mind ;D

  • Thanks for this it’s where I am right now and yep, truly hard. There has been so many times I want to give up problem is stuff it back or go through it.

  • Is it normal to have abs pain in one spot last for days after doing abs cranches… In the gym the coach gives me cranches everyday for my abs even when I have pain in my abs… I’m new so i never did this kind of exercise before

  • I don’t know if you’ll see this, but I just wanted to express my gratitude to you for taking time out of your life to discuss these topics on YouTube. I am personally ambivalent about seeking professional help right now, but your videos are an enormous help in and of themselves. Sure, it doesn’t replace seeing a therapist in the real world, but I would have NOWHERE to turn if you didn’t dedicate your life to doing what you do. Just the feeling of knowing that you’re really not alone in this psychological hell is invaluable.

    If you haven’t already, I was wondering if you would make a video about how to know when you’re too mentally ill to be in a romantic relationship or when you and your partner should take a break?

    Also, a video on Body Dysmorphic Disorder.

    If you already have videos on these topics, I apologize.

  • I got sooo much sicker after I was diagnosed with PTSD following my leaving my abusive mother and realizing i was assaulted as a child. Thank you Kati! I appreciate you so much! It has also been hard for me lately since my uncle just died…i don’t want to eat at all.

  • Thanks for that little tip for cutting I’m currently experiencing that but I’m still in a calorie deficit so I just have to wait it out for sure

  • this has really comforted me and helped me to realise I just need to buckle down in the therapy and know things won’t change overnight

  • dylan you should do a video on the kind of foods that create monster pumps or what would make people look full with expamles kinda like how bodybuilders have meal prep before setting on stage, but for ur avg gym bro

  • Running Dave’s dup program increased my bench 10 kg deadlift 20kg and 20kg squat in 8 weeks currently deloading and exciting to run the program again

  • hello
    you sir are Fantastic.. I recently came across your podcasts and they are awesome i suffer from G.E.D & AGORAPHOBIA…please keep making them… shout out from Socal hope to hear back from you soon…

  • I’m thirteen, I was diagnosed with anorexia shortly before my thirteenth birthday and have only been in therapy for 9 months and my mother is often angry at me and wonders why I’m not better yet, and she doesn’t believe that actually I’m trying to get better, which I am, but I don’t know what to tell her.

  • could you do a video how to gain a ton of muscle, acne, strenght and sponsers while being on a cut and eating trash at the same time? im trying to become a world class powerlifter that never competes!

  • Haha. I’m 100lbs overweight. agoraphobic with panic issues. I TOTALLY relate to this. I’m dreading a BJJ class tomorrow night, worried about anxiety. BUT MY QUESTION is regarding the treadmill: did you feel EXTREMELY off-balance once you stepped off the treadmill. If I walk on one for 2 minutes, it’s hard to walk for a minute when I get off the treadmill-being on it for 30 minutes seems like it might be incapacitating.Anyway, I’m SO glad I discovered you. I’m much better at 44 than I was at times in my 20s and 30s, but I’m also now-regrettably-on Xanax and klonopin….they help, but I’ll NEVER build my self-confidence up using them (even though I’ve kept the doses low). I can’t wait to listen to more, but had to pause it and write this before going back to the podcast!!

  • HELP How do I do those without hurting my back? The solution is usually tightening my abs, but I can’t do that if I want to stretch them… so?

  • okay i am at this piont with this rite now. starting to deal with the abuse and other things from past: and not runing anymore rite now from it as i have each time at this piont. and now fighting all from SI and ED trying to figure out whats foing on now

  • WoW I thought I was crazy, I was always fit but I hurt my leg which put me on my ass for about 3 months, during this period my anxiety seemed to evaporate, then about 2 weeks ago I start to get back into exercise and my anxiety and all its compliments returned and I couldn’t put this down to changing circumstances, it had to be the exercise that was causing it. Now I know, and that may be enough help, I too will not stop exercising, I will also lengthen my cool down and meditate after,,thanks.

  • I have the exact same feeling! But I feel like sometimes it’s also a way our EDs sneek in and use this to get worse. But honestly (and I experienced this some times) if you have a good therapist, they will know how much you struggle, people are happy when you get better, but they will still care! good luck with your recovery! xx

  • I find reaching out to animals really helpful, for me horses are like a life line =) Also getting outdoors somewhere nice like the ocean makes me feel alive and the power of life =)

  • I don’t really have a program for my upper body but I do for legs. It’s a specific lift set I run for improving speed and strength for fencing footwork. I train abs four times a week.

  • I see recovery as like using your opposite hand to write with, it’s hard, it takes time and it’s not perfect. But if you keep practising, it does get better:3

  • Oh my gosh! I thought I was the only one that felt this way! I use to do the same thing all the time & still struggle with it sometimes, especially with my med provider even after being reassured by my therapist that I dont have to prove it to her at all because she’ll still see me even if I am in recovery! She believes in maintenance. Im glad I was honest about this to her cause she understood & still reassures me to this day! I hope this helps you even if just lets you know youre not alone!

  • OMG really? you like it? jeeez thank you so much!!! and yessss! I’d LOVE a shout out XD sorry my youtube name is really weird (made it years ago) but my actual name is Hayley ^_^ lmaoo and I’m soo glad you like my analogy of what recovery means to me <3

  • Whenever I try to recover everything goes wrong. Literally EVERY single thing. I can’t manage to sleep, i can’t manage to wake up and get up on time, I can’t mange to do small tasks. It even takes me ages to write a single xmas card. I just can’t do a single point. Whereas I’m able to to all theses things by restricting and exercising and feeling numb.

  • My therapist taught me “active meditation”. The purpose of it is to keep yourself yourself in the present. Look in front of you and describe out loud what you see. Don’t think of the past, don’t think of the future, just look at what’s in front of you and focus on that. I find it hard to think of this and actually apply it, but he first taught it to me when I was in a really bad place one night, and it did help a little then.

  • Doesnt matter what I do now.. Heavy hike, run, sex.. I panic. I get nauseaus, dizzy and my mind races.. Sucks bc been to the ER and Doctors too many times and ” they say im really healthy” I feel for everyone out there who suffers. This coming from a former top football player.. RB. Fireman/ EMT, Rescue Swimmer (USN). Im 40 now and somedays are better than others but rn..in a panic attack bc of physical exertion. God help us pls.. ������

  • i miss the longer vlog type of vids my dude:0 anyway good content keep it up and tell david to get his ass back on youtube we miss him 😉

  • This was great, I been tryin to find out about “extended panic attacks” for a while now, and I think this has helped. Have you heard people talk about Supreme Panic Magic (should be on google have a look )? Ive heard some pretty good things about it and my co-worker got cool results with it.

  • Thanks for all of your wonderful videos. I used to color. I think that crafts are also helpful. Any hobby that is productive and not dangerous will help!

  • Two things that I really like doing when I’m feeling triggered is playing/cuddling with my dog and watch Whose Line is it Anyways? Someone was nice enough to upload every episode of Whose Line onto youtube and it never fails to make me smile.

  • “Recovery is a process… it is not perfection….NOT perfection”……That line made me smirk a little(and you know why lol)….I loved this video!:) xoxo

  • I started exercising five months ago and just a month ago I got my first panic attack in years, worst that before and now I can’t, won’t exercise because I know it’ll trigger my panic attacks

  • Great video, Kati. Thank you for being so encouraging and so right there with your viewers. You help people to feel understood because you’re so invested in their recovery. That is so very special!

  • I don’t know if this is going on or not, but my body temperature is very low when I get these “attacks”95 degrees F. I feel like I have a fever and feel nauseous and dizzy. I used to exercise every day. Did this for about 10 years. I was super fit. Then I started to get super sick within 1/2 hour after exercising. Really bad illness that had me bed bound for a year, nearly bed bound for 2 years. I’ve been to the ER several timesthey told me it’s “anxiety”, and I did hear from others that it could be exercise intolerance.

    Can exercise intolerance due to anxiety cause low body temperature? I shake uncontrollably and sweat profusely amount for up to an hour generally speaking. I used to get severe chest squeezing, tight solar plexus, and a really hard time breathing. It feels as though when I start moving around and working there is a huge amount of adrenaline being released and I have no control over it. I’m not sure it’s just anxiety still. I don’t feel scared to exercise or workI miss it!!! I am terrified of feeling sick like this and I do realize that could trigger panic attacks.

    I can only last about 10 minutes of activity. Oddly, if I take breaks by the end of the day I can work almost normally. It takes me all day to get there though. I need advice and help.

  • Hey Drew, great stuff. what do you think of the idea that even moderate and certainly heavy weight training can be detrimental to the anxiety sufferer because it keeps the nervous system stressed? I used to love lifting weights and now I hardly touch them for fear of making my symptoms worse.

  • I’m so fucken happy I’m not alone although its a shitty thing to go through i hope others find a way out of this shit hole. I’m trying ro excercise and go back to how i was.

  • Well my question is, what if you are not getting anxiety during the workout… but it seems to hit you after you’re done. I always think �� m about to have a heart attack maybe an hour or 2 after working out.

  • This is one of the first things I’ve learned about my anxiety in a long time…Nobody talks about this! I’ve experienced vomiting and even blindness during exercise, in addition to meltdowns. Maybe this caused a really nasty reinforcement?

    It’s always been so infuriating to hear exercise being touted as a miracle drug when these symptoms happen, that honestly, an additional component to this for me may have been spite. It’s frustrating to see advice that doesn’t match up with your personal experiences at all, so this could be really handy in relearning some of the negative brain-traps involved. Thank you!

  • Rigorous exercise stresses the body. When the body is already overly stressed and symptomatic due to overly anxious behavior, stressing it even more can make you feel much worse…. Moreover, some people experience an increase in symptoms while exercising rigorously.

  • Im on a program but i only use it for the strength part(compound movements). then i do what ever i want. involving the muscles i am working for the day.

  • Bro don’t chat shite to me about not seeing this gym before, i was here being an og when u and Dave hit a chest session back in the day.

  • Of course there is a big mental aspect to panic attacks, but I think you are missing something. I worked out (weightlifting) for years, loved working out and the way it made me feel. Next thing you know I start having panic attacks every day. Same with you, Dr.s told me to keep exercising, so I did. It took me a while to put it together and realize the workouts made my anxiety/panic way worse. It took awhile because I’d feel great while working out and the rest of the day. It wasn’t until the next day or even 2 days later that I’d feel the effects. It wasn’t mental, it was a physiological change in the body. I’ve never determined exactly what the problem is, but working out produces lactic acid, causes protein breakdown and increased urea. Increased adrenaline, increased cortisol. Intense exercise also activates the sympathetic nervous system, you know, fight or flight. Intense workouts are a stressor. I’m sure intense exercise has many more effects and I’m still researching. It may just be a combination of all of those things and not one specific thing. To this day I still have to be careful not to over do it at the gym and make sure to take some time off. If you have bad anxiety and panic, the low intensity exercise should be much more tolerable. Walking, restorative yoga, tai chi. Good luck to everyone.

  • This was very helpful. I am a physical educator whose life long anxiety has reared its ugly head. 2 months ago I landed in the hospital because I had a panic attack from hell. Both my medical doctor and therapist said to continue exercising because anxiety won’t kill me. Well…let me say it sure feels like it will. Today I went on a hike and things went sideways. This video is great for me AND my students who suffer as well. Strangely I knew encouraging them to continue to move at a pace they could tolerate was right. Now when it comes to me (I think because I’m older) I am terrified. I hear you saying, feel the fear and do it anyway. Thank you.

  • Sprint training or spin cycling helped me a lot with this problem, when you learn to interpret a temporary max heart rate as pleasure and not pain then you’ve cracked it; also stay away from heart rate monitors as they increase the anxiety and remember to replace electrolytes lost in sweat such as sodium, potassium and magnesium with a good workout drink as cramping with further elevate your health anxiety. Good luck people, the good times aren’t far away.

  • This is exactly what I’m dealing with I have worked out my whole life and now with anxiety issues I can only get through 10min workout now..

  • Hey,
    Can you tell about the breathing pattern while performing these stretches? And also, is it normal to end up with a little soreness in the lower back area after performing these stretches? Thanks!

  • That Anxiety Guy I’m where you used to be I’ll be sitting down or stand up or just at any given moment I stretch and if my left arm or anything connected to it is sore I get a. Palpitation and I get sever anxiety and won’t use my left arm afraid of getting a heart attack because of the stress and anxiety is it just panic attacks it happens for a few days goes away for a few weeks and happened again I need to figure this out please respond

  • I had an abdominoplasty with muscle tightening in the center and obliques…I feel uncomfortably tight 6 months later…will doing these eventually get me to a comfortable state with regard to these muscles..I can barely lift up on my elbows when laying on my stomach.

  • Living in New Zealand you either do sport or people look down on you in school, whether they realize it or not. Giving those who aren’t ‘sporty’ social problems, anxiety, and other mental based problems develop.

  • What about random heart palpitations—-they occur at any time whether I’m exercising or not and it’s so scary. I’ve been told that it’s fine by a heart doctor but I still can’t not get nervous when it happens.

  • Really curious to what kind of warmup/cooldown/stretch excersizes you do, because I’m sometimes unsure how to do it properly. Can you maybe include it in a future video?
    Keep going

  • so you can create panic attack symotons by exercise. they are same.
    because Adrenalin is produced at both time.

    I always wondered why i get tensed after doing exercise. this is the reason.
    so you are created a panic attack on your own without a fight or flight response in it we have anything to overcome pnic disorder
    like if after execise you hve a fake panic attack like situation overcoming it will actually help you to overcame panic attacks at public situations.
    is it
    sir please reply.
    anyone please reply.
    i want a discussion on this thought

  • Hey Kati, me again, You are so right what you were saying about in thearapy it is just like opening a suitcase.I am on the waiting list to see a psycholigist in the new year and although I have seen many before this time I want it to be meaningful you know!!! The thing is There is going to be stuff brought up about things I have written to you before about. and I am soo scared as I do alot of reliving certain aspects and it is so draining. but Healthy body healthy mind right!!! Thanks Jess xxx

  • This is spot on. The cold flashes were what triggered me before. Now I’m running on the treadmill at 7 mph for a mile straight, then alternating between slower speeds and higher speeds from there. I’m improving constantly after going so long without cardio. I feel liberated after letting go of my fear.

  • just wanted to say THANK YOU!! you are the best one who understand it and explaining it
    if i just saw this video 2 years earlier i think i would have saved myself the horrible time i went and still going through
    thank you again

  • My partner and I listened to this together and it really helped both of us. I’d been feeling really down and he commented that I seem worse since starting treatment. Thank you for the insight!

  • I was just going thru this last week, thinking I had a heart problem.. since watching your Part 2 on this, I am testing myself and it seems to be working a little.. will u please do an episode on triggers that cause the anxiety?? I work at a stressful job and have tough bosses that expect a lot out of us. I know this is my main issue but I’ve handled it before.. Pls Drew, do an episode on triggers. U r amazing sir!!

  • I’m having panic attacks every day even if I go take a walk I try to do is simple push up or sit up experience the shortness of breath which is the most part that affects me the most is the shortness of breath like I can’t get any air in part. Just yesterday I tried doing push-ups I did one set of 10 push-ups and then I felt the shortness of breath so I stopped just sit still try to catch my breath meditate for a few minutes and then I did another 10 sets a push ups same feeling I did the same process and then I was okay I think I’m going to start exercising little by little over coming this panic disorder. Great video by the way I hope your doing good

  • I’m in good shape I recently did a spin class for an hour super high intensity cardio two steps up from my regular cardio I got anxiety attacks small ones throughout the day and the following morning and then they were gone apparently this is a fight or flight change in your brain because it was out of the ordinary 6 a.m. full on balls to the wall cycling so it could be a natural after math feeling of getting away from say a lion or something there is some evidence showing that this is what it could be look up studies there are some

  • Your videos and podcast are awesome! I have heard that exercise increases Cortisol, which can increase anxiety. can you address that?

  • Would love to see the steps you mentioned would be included in part 2! I have struggled with this for a while even though I used to love to exercise. This one was very helpful as there is very limited info out there on this topic and this is just what I needed! please do part 2!

  • Thank you for this video. I’ve been in therapy for a couple years and even now, sometimes something big will come up that we hadn’t hit on before and these feelings all start trying to come back in as if I were back at the start even though I’ve made so much progress in every other way.

  • Wow, I’m so bloody disappointed that you never made the part 2. I just watched this because I was googling Pilates tutorials, determined to start doing exercise despite the extreme panic attacks I get when I exercise. I started off searching ‘Pilates for beginners’ but that looked too intense, then ‘Pilates for old people’ which still looked intense, ‘Pilates for overweight people’ still looked too hard, ‘exercise for overweight people’ and I still couldn’t do it, then ‘exercise for anxious people’ which just bought up a ton of stuff to do with breathing exercises (trigger) and then I eventually stumbled upon this video and it was the first thing that has made sense and spoken to me in a really, really long time. My partner and I watched like this was a damn revelation but there’s no part two! I can’t begin to tell you how overwhelmingly disappointed I am right now, I think it would be worth removing this video and uploading a version without mention of part two as it really built me up then let me back down again. For 17 minutes I felt like I had hope and now I feel completely lost again.

  • Would really love to see a Part II to see how you tackled this problem. The thing that crushes me right now is not exercising due to that damn adrenaline dump that makes you feel like you’re about to lose control. In fact, it’s that warm bodily sensation that comes with the racing heart that I get in the same environments (eating out, amusement park, meetings, stuck in traffic, etc) that I always fear I’m on the verge of happening.

    You seem to have described that perfectly and would love to hear what worked for you.

    Thanks and take care.

  • i think this answered some of my questions that i posted on the last video i commented on. thanks for this…i’m definitely struggling more now that i’m trying to work through my issues.

  • Thank you for this video. 
    It discribes exactly how I am feeling!
    I did not start therapy (yet). Am too afraight to do it…
    But I started to talk to someone around 2 months ago… She is not a therapist or something like this, but I think she has some sort of training as well… and it is the only person I sort of trust.
    We decided to meet once a week for talking. 
    What is going on is exactly what you are describing in your video.
    And I am wondering… is once a week enough?
    I feel like during the meeting, I am not really productive… but after the meeting, like one or two days after, it drives me crazy to go through all of it, automaticly. And then all the thoughts coming up etc and I would have a loooooot to say about the things about what I didnt manage to say something during the past meeting… but in that time then I am all on my own and I just dont know how to deal with it.
    This makes the cycle gets even worse and I end up doubting if meeting her does make any sense at all… as all that happens is me being worse… well, just what you describe.
    I think that if I could see her a second time a week, like then when my brain is working through all the things that came up during the meeting, that this would be way more productive and helpful.
    But on the other hand I feel like I am taking way too much time away with these 1-2 hour meetings once a week. I dont wanna be a burden and I dont wanna take more time away… Which leads again to seeing everything as being worthless.
    Its a spiral going down and down and down… I dont know what to do about it.
    Any experiences with it or ideas on how to handle it/get better? 
    So frustrating!:S Thanks in advance.

  • So glad you did this video! I haven’t seen anything like it. I tried about 4 or 5 months ago because of the benefits that I’ve heard. Full blown freak out mode! I think it’s the way my mind has interpreted panting and raised pulse. Out of all the panic symptoms I have dealt with, heart palpitations are the most dreadful.

  • Yeah,it all relates to the fear of fear or fear of adrenalin itself.Exercising makes your body release adrenalin,and some people see that adrenalin as something to be afraid of,or the beggining of a panic attack(which is ultimately a HUGE amount of adrenalin in your body),and they fear it,and their body releases more adrenalin so they fear more and the body releases more and it goes on and on and on…

    Have no fear.