在运动期间，我的焦虑变得更糟

运动引起的焦虑通常是心理紧张，不规则心跳和恐惧感的罪魁祸首。这些令人不快的症状是由于所谓的战斗或飞行反应。然而，锻炼可以长期缓解焦虑，所以没有必要停止锻炼。

大约4000万美国成年人患有焦虑，报道National Alliance on Mental Illness。This condition comes in many forms, including social anxiety disorder, panic disorder and phobias. They are all characterized by a sense of impending danger and excessive fear in situations that don't actually threaten your safety. You may feel anxious before a job interview, while on a date or even in the gym.

Anxiety causes both mental and physical symptoms, from irritability and feelings of dread to rapid heartbeat, excessive sweating,胃部不适和difficulty sleeping. If left unaddressed, it can take a toll on your life and keep you from doing the things you enjoy. Over time, it may increase your risk of depression, heart disease, diabetes and other ailments, statesHarvard Health Publishing。

Read more:当你忘记你的脑海中，吃10个最糟糕的食物

体验偶尔焦虑是完全正常的。将其视为您的身体的防御机制。当你处于危险时，交感神经系统释放肾上腺素和去甲肾上腺素，触发战斗或飞行反应。这导致了许多物理症状，例如快速心跳，灯头，视力模糊和肌肉张力。当你相信你处于危险时，战斗或飞行响应也可以启动，即使这不是这样的话。

该反应用作生存机制，通过使您更加警觉，各国可以挽救您的生活nemours., but it can also mean that exercise makes anxiety worse. Simply put, the fight-or-flight response sharpens your senses so you can react fast when facing danger. The problem is that your body can also overreact to everyday situations that are not threatening by any means, such as work pressure or job interviews.

Surprisingly, exercise triggers anxiety too, especially in those who are prone to this condition. A small study published in心理学前沿2018年8月，锻炼可以作为某些个人的压力乐队，增加他们的焦虑水平。

Read more:The One Workout That Helped Cure My Anxiety

如前所述，焦虑可以随时随地踢到对微小或想象威胁的反应。如果说，您关注别人可能会想到的内容，那么问题可能会引发压力响应。也许你对自己的体重不满意。或者也许你不确定如何做一个特定的运动。这些压力源中的任何一个都可能有助于焦虑。

无论压力源的性质如何，运动诱发的焦虑都会产生生理和精神病。当你运动时，你的呼吸和心率增加，你的肾上腺水平上升，你开始出汗。据新墨西哥州大学。因此，运动本身就会感到焦虑或恐慌攻击。

Furthermore,某些人格特征, such as low self-esteem, shyness or perfectionism, may fuel anxiety. Stress, family problems and other lifestyle factors may play a role too. For example, if you're working on a big project and feeling stressed, anxiety can kick in and worsen during exercise.

但是，这并不意味着你应该放弃运动。身体活动可能会随着时间的推移缓解焦虑，报告美国焦虑和抑郁症协会(ADAA). As it turns out, regular exercise may help减轻压力，提高认知并提升自己的自尊心。这也是对抗抑郁症并降低发展焦虑症的几率的好方法。

避免是焦虑的标志性的特色，国家2017年11月审查所审查Child Psychiatry and Human Development。Your subconscious might be telling you that you're safe as long as you avoid the gym. Doing so could make things worse.

根据这一点ADAA, people who are physically active have lower anxiety and depression rates than those with a sedentary lifestyle.Regular exercise更有益。但是，这些效果在个人之间变化。

The梅奥诊所指出，运动增加了内啡肽生产，导致幸福感。内啡肽是所谓的“感觉良好”的荷尔蒙。此外，常规运动可能会抵消焦虑和抑郁症对睡眠的影响，提高自己的自尊并提高心理清晰度。

发表的评论精神病学的边疆2013年4月，锻炼可能会增加BDNF（脑衍生的神经营养因子）水平，导致焦虑症状减少。此外，它可能导致大脑的正变化并防止焦虑症。

Several studies cited in the above review indicate that exercise may reduce anxiety through distraction. Research shows that physical activity can be just as effective as meditation against anxiety. On top of that, it appears to have longer-lasting effects. Although further studies are needed to confirm these findings, the current evidence is promising.

焦虑可以具有多种原因，从遗传到生活方式因素。根据这一点University of Michigan，认知行为治疗可以通过确定其潜在原因来帮助您解决这个问题。某些药物如血清素再摄取抑制剂，也可能有所帮助。但是，如果你只有轻度焦虑，你可能会受益于更全面的方法，就像深呼吸锻炼or meditation.

TheAmerican Institute of Stressrecommends practicing abdominal breathing for 20 to 30 minutes a day to relax your body and ward off anxiety. You may also meditate on your way to work or incorporate yoga into your routine. These relaxation techniques can make you sleepy, so avoid using them while driving. Also, it's not advisable to practice after a heavy meal or while drinking alcohol.

据报道精神病学的边疆审查，将某人暴露于他们担心的生理症状焦虑，可能会改善他们应对那些触发器的能力。有氧运动似乎特别有益。例如，如果你担心在运动期间你会喘不过气来，但你一直在锻炼，你最终可能会克服你的恐惧。

Read more:10个最佳的反恐应用程序，可以帮助您降低压力

确保你得到足够的休息。根据这一点心理学前沿review, a bad night's sleep may exacerbate anxiety. Aim for七到九个小时的睡眠每晚，所以你的身体可以从每日压力恢复过来。

如果您的焦虑持续或恶化，请咨询医生。医疗保健对那些有自杀思想或行为的人尤为重要，伸出酗酒或有其他精神问题以及焦虑，警告梅奥诊所。