Step 1
Assess the various reasons for your anxiety during exercise and make an appointment with your doctor to discuss the issue. Consider the various triggers that you have for anxiety, whether it's the idea of losing your breath or feelings of inadequacy when you visit the gym. In some cases, prescription medication may help treat your symptoms so you're able to function.
Step 2
Exercise during a time of day when you're the most relaxed. If you tend to be high-strung or experience more anxiety symptoms in the morning, schedule workouts in the late afternoon or evening so you can concentrate on your exercise instead of other things that cause stress and worry, such as your performance at work or a busy day.
Step 3
Participate in exercise that you actually enjoy. Pushing yourself to be a runner when you hate to run can make you feel anxious before you even begin. Find an exercise that feels more like a pastime than formal exercise, such as hiking, cycling or organized sports.
Step 4
Warm up and cool down before and after your exercise. Anxiety can sometimes stem from a sudden increase in heart rate. Take the time to stretch and perform five minutes of easy exercise to increase your heart rate gradually. Then, finish your exercise with cooldown stretches, bringing your heart rate down gradually.
Step 5
Drink 7 to 10 oz. of fluid every 10 to 20 minutes to provide your body with enough hydration to function properly and finish strong.
Step 6
Practice breathing techniques to help you gain control over your stress, panic and worry during exercise. Lie down and practice belly breathing before and after your workout, where you breathe so deeply that your belly rises. Concentrate on breathing rhythms during your workout so that you don't hold your breath through exercise. This will optimize your oxygen flow.
