Anxiety & Exercise: 'Somebody's Watching Me...'
- Tonia Trainer
- Mar 29
- 6 min read
'I feel it quietly
Tryin' to silence me, yeah My anxiety, can't shake it off of me
Somebody's watchin' me
And my anxiety, yeah'
For anyone who has experienced anxiety, Doechii's song of the same name might feel very relatable. Anxiety is like that unwanted guest who turns up and just won't leave. Of course, feelings of anxiety can be a normal part of life. It can create drives, can help us to explore solutions to problems and can alert us to genuine sources of danger. Anxiety becomes a problem when it creates issues in our day to day lives.
Anxiety is often described as a feeling of fear or unease – and it’s something everyone experiences at times. Feeling anxious is a perfectly natural reaction to some situations.
Anxiety can help us to focus or take extra care when needed, but if it gets too much or goes on for a while, it can affect our daily life.
Anxiety can create distinctive barriers to exercise. For example, it might feel overwhelming to find the courage to attend a group exercise session, there may be concerns about the uncertainty of trying something new. Perhaps there might be a worry about not fitting in or about not being able to do the exercises properly, or even a worry about people looking at you as you exercise. Sometimes the intensity of exercise can feel problematic to a person with anxiety because the resulting raised heartbeat and increased breathing can evoke feelings of panic and loss of control.
I write this blog post as a personal trainer with an exercise referral qualification, but also as a person with GAD (Generalised Anxiety Disorder). I understand the challenges that anxiety and overthinking can create. It’s something that I face in my daily life and have done since childhood.
Of course, everyone’s experience is unique and as with any health condition, it is about working with the individual and not the label. Nonetheless, my own experiences have meant that I am well-versed in some of the barriers that anxiety can create and how intolerance of uncertainty, which lies at the heart of much anxiety, can manifest itself as a reluctance to engage with new and unfamiliar experiences.
Exercise, despite seeming like the last thing you want to do when your brain is doing overtime, can be a real game-changer.
Anxiety and Exercise: A tricky combo
Having anxiety can make the whole idea of exercise feel daunting. You might worry about a variety of things, for example:
Panic attacks: "What if I have one mid-run?"
Social anxiety: "Everyone's going to be staring at me in the gym."
Physical symptoms: "My heart's already racing, I don't need to make it worse!"
And honestly, these are valid and real concerns. The good news is that – exercise can help with those very symptoms. For exercise to be accessible to someone with anxiety, it is important that these concerns are understood and supported.
For example, for someone concerned about having a panic attack, it is vital to support the person to progress to a level of intensity that is comfortable for them. The client feeling safe in the setting is also paramount, and this might involve adapting the location of training to a location that suits the needs of the client – for example, in their home, in a quiet area of the gym or in an outdoor location of their choosing and comfort.
It can also help people with anxiety to have a very clear idea of how to access the venue – where to park, how to navigate the building, what else is going on at the same time. It is often useful to send clear directions / instructions as to how to access the session. It can also be very helpful to offer either a 1:1 trial session or to meet the person at their chosen setting for an informal chat before any exercise takes place. This can be a useful time to understand more about the person’s experiences and how to support them.
Inviting a person to arrive slightly earlier than the start time of a class can help them to acclimatise to the environment and make it less overwhelming that entering a room full of people. Considering where a person might like to stand or position during the session can also be helpful – allow them to choose what works for them, try to avoid directing people.
Taking photos of your class for social media can also cause anxiety – allow people to give consent to you in a way that they feel able to speak up. This might be written consent before a class begins. Not everyone wants to have their photos on social media to advertise your class and not everyone will feel able to speak up when put on the spot - it’s important to respect people’s boundaries. This applies to all clients, not just those with anxiety. If you do take photos, you should aim to inform people how and where these photos will be used, and to respect if they withdraw consent for their image to be used at any time.
For someone concerned about people staring at them, it may be useful again to find a quiet area of the gym, or to find a time when the building is less busy. It might be that a gym is not suited to the person’s needs and in fact home-based training is a preference.
One thing to understand – we should not dismiss someone’s concerns. For example, if a client raises that they are worried that people will stare at them, simply saying ‘no they won’t!’ is not helpful. It is better to work on supporting the client to feel comfortable and to understand what the best way would be to help them to feel safe in a particular circumstance. Simply dismissing someone’s concerns can cause more anxiety to a person. This is why it is crucial that a trainer understands how to work with a client who experiences anxiety.
The Exercise Boost:
So, how does it work? Well, when you exercise, your body releases endorphins – those lovely little chemicals that act as natural mood boosters. Think of them as tiny cheerleaders in your brain.
But it's not just about the happy hormones. Regular exercise has been shown to:
Reduce anxiety symptoms: Physical activity can decrease anxiety levels.
Improve sleep: Exercise can help regulate your sleep patterns, which is a big deal when anxiety is keeping you up at night.
Boost self-esteem: Achieving fitness goals, no matter how small, can give you a real sense of accomplishment.
Provide a distraction: Focusing on your workout can give your brain a much-needed break from the anxiety spiral.
Tips for Getting Started:
Start small: A 10-minute walk is better than nothing.
Find something you enjoy: Whether it's dancing, swimming, or gardening, do what makes you happy.
Find a trainer who understands how to support you: A personal trainer who is able to support and programme for a client with anxiety will be able to work with you to safely overcome obstacles.
Team up with a friend: Exercising with a friend can make it less daunting.
Listen to your body: If you're feeling overwhelmed, take a break.
Be kind to yourself: It's okay to have off days.
Anxiety it doesn't have to control your life - whilst exercise isn't a magic cure, it can be a powerful tool and coping mechanism, in addition to providing the overall health and wellbeing benefits associated with regular exercise.
If you enjoyed this blog post, you might be interested in The Live Yourself Better podcast episodes:
Wild Swimming, where I talk about my fear of being in open water and how I handle this during my first wild swimming experience.
Additional reading:
The mental health charity Mind has a wealth of information regarding the benefits of exercise for mental health. They have found that exercise can be as effective as medication for some people who experience mild to moderate depression and anxiety.
Disclaimer: Please note, this blog post is a simplified summary and the information provided is for guidance purposes - it is important that you seek advice from your GP or healthcare professional before embarking on a new exercise regime and always seek out a qualified exercise referral trainer who is able to safely programme for people with anxiety.
Tonia Dunn is a CIMSPA member, an Associate Member of the Faculty of Public Health and an exercise-referral personal trainer and health coach based in Birmingham, UK. She offers home-based and outdoor personal training sessions either 1:1 or small group, tailored to meet your needs. Sessions are in person within 35miles of B73 or online. If you have anxiety and are keen to improve your health and fitness, why not book a free trial session with Tonia using the link below?
Or if you have any questions please feel free to text, WhatsApp 07729906121 or email trainertonia@gmail.com
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