如果您要应对焦虑，可以调整锻炼的5种方法

In today’s world,stress and anxiety are high。很容易理解原因。“处理全球大流行是压力很大的。”艾琳·雷诺兹（Erin Reynolds）, PsyD, a clinical sports neuropsychologist. “People are worried about their own health and the safety of loved ones, particularly those in a higher risk category.”

现在，许多人都在考虑甚至最基本的差事。“这些天我们所做的一切都会围绕着额外的压力，”Grace Dowd, LCSW. “If we see friends, we have to stress about where to meet up; if we go to work, we stress about losing our job; if we go to the store there is a stress of contamination. This stress eventually piles up and creates generalized anxiety, which can be difficult to recognize and manage without proper tools.”

您的锻炼是一个出乎意料的领域。也许您最初没有注意到或期望。在这里，心理健康专家和专家培训师概述了焦虑如何影响您的健身努力，以及如何适应当今时代的日常工作。

感到焦虑（甚至只是额外的压力）可能会以各种方式改变您的汗水，从明显到微妙。

在温柔的热身过程中，心脏跳动？焦虑会导致各种身体症状，例如增加心率, shallow breathing, light-headedness and increased perspiration, according to Dowd. “These symptoms can certainly affect one’s physical performance during exercise.” In particular, a person with anxiety is likely to have their heart rate spike earlier in their workout due to their baseline heart rate already being at a heightened state, she explains. This may mean you’re not able to work out as intensely as usual.

“有一些研究that suggests chronic psychological stress may impair肌肉恢复and somatic sensations — think perceived energy, fatigue and soreness over a 96-hour period,” Reynolds says. What does that mean in real-world terms? “People experiencing anxiety should be more mindful about their recovery periods to avoid injury. Incorporating积极的恢复日is beneficial so that the body isn’t over-taxed, but you still get thepsychological benefits of exercise。”

很遗憾，研究显示焦虑症的人往往更久坐。雷诺兹指出：“这可能是由于社交焦虑，这可能会使某人身体上的体育馆更加困难。”“在Covid-19时代，对清洁和卫生的焦虑也可能使某人在健身房环境中感到舒适。”

道德说：“患有焦虑的人可能会很难从锻炼中找到享受。”“他们可能会发现自己在'分析瘫痪'中过度分析了所有可能的锻炼方案，发现自己无法决定哪一种最适合他们。”

这是个好消息：如果您要处理焦虑，运动可能会有所帮助。“保持一致的运动程序将减少焦虑水平，改善注意力并改善睡眠，这将有助于恢复性恢复过程，” Psyd的Hillary Cauthen说，应用运动心理学协会。

“锻炼使您感觉良好，可以使您释放内啡肽，有助于减轻肌肉紧张，并转移您的想法，因此您将重点放在引起焦虑的事情上。”起亚Khadem, a clinical exercise physiologist, nutritionist and online personal trainer.

Here are some pointers for finding the best workout to help with your anxiety.

“The最佳锻炼类型for someone with anxiety is anything they actually enjoy and will keep doing,” Reynolds says. “Exercise should serve as a diversion from stress and anxiety, and it should also be an enjoyable experience. For some, that may be HIIT three times a week, when for others it is yoga six times per week. Everyone will have a different ‘best’ option.”

“Physical symptoms associated with more intense cardio workouts (increased perceived heart rate, shortness of breath, lightheadedness), can be similar to how some people experience more intense anxiety or panic,” Reynolds points out. “In those cases,研究suggests it may be best to start with something less intense like yoga or walking; however, experiencing those symptoms during a positive experience like exercise can also help to decrease those symptoms during acute anxiety experiences.”

In other words, getting used to anxiety-like sensations in a non-threatening situation makes them feel less scary when they’re happening because of anxiety. In any case, Reynolds recommends touching base with a therapist (an online one, if necessary) if this is happening to you.

“大多数研究表明有氧运动is fantastic for anxiety,” Khadem says. Whether you opt forbiking,swimming,跑步or something else depends on your preference. The key is to raise your heart rate in a way that feels comfortable for you. “Everybody will respond slightly differently to different intensities and different modalities.”

“瑜伽and other与正念有关的活动， 比如一个mindful walk, may be especially beneficial for people with anxiety,” Dowd says. “They bring us out of our fight-or-flight mode and into the present moment.”

如果您因焦虑而开始（或重新开始）锻炼时遇到麻烦，Dowd建议采取可管理的步骤来处理它，而不是完全避免它。“注意您的焦虑并以它的本质标记 - 一种即将来临的情绪。随着逐渐暴露，我们可以减轻运动周围的焦虑。愿意从治疗师或私人教练那里寻求帮助，他们可以帮助您浏览一些锻炼时出现的压力源。”

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