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Do you agree that something as simple as daily, regular exercise not only improves health, but benefits our mental and emotional health?

I think you’ll agree that it does.

Previously I discussed Cognitive Behavioral Therapy (CBT), distortions and cognitive restructuring.

But today, I want to discuss how we can continue to benefit our mental health from a holistic point of view.

In his latest book, Dr. John Ratey, M.D., author of “Spark: The Revolutionary New Science of Exercise and the Brain”, explains how exercise promotes improved learning, memory, and executive functioning.

In fact, he reports people who perform sustained aerobic exercise are more mentally alert and attentive, less fidgety, have longer attention spans, and have an increased ability to sort and process information.

Exercise also helps you generate endorphins which are the body’s feel good chemicals which can help you feel a sense of well-being and also provide relief from pain.

Something as simple as walking can be helpful for those suffering from anxiety, panic, depression; it can be a great overall mood enhancer.  It helps the body release endorphins which can serve as a mood elevator.  It also helps stabilize mood.

It turns out that the research and findings cited in the book written by Dr. Ratey are backed by hundreds of more studies.

In a recent medical study, 50% of subjects who completed 30 minutes of daily aerobic exercise were able to avoid having a panic attack.

Researchers wrote: “Our results for the first time suggest that exercise has an acute antipanic activity,” in the December 2005 American Journal of Psychiatry.

One of the concerns during a panic attack, is a rapid, speeding pulse.

Exercise is also very helpful for you as a sufferer of panic attacks because it allows you to increase your pulse in a controlled environment. It gives you greater confidence to handle other situations when your heart begins to beat out of control.

Dr. Ratey recommends performing sustained aerobic exercise at least four times a week for a minimum of 20 minutes.  Sustained aerobic exercise in this context means a level where your heart is working at least 75% of its capacity which causes sweating.

But if aerobics are too much, too soon, you can ease into exercise by walking.

I walked everyday when I was going through my journey with panic attacks and anxiety.  Sometimes my mood would just brighten instantly. It was very refreshing.

I always feel better once I return from a walk, even today.

Walking is also a great way to keep extra pounds off (if that’s a concern) and stay healthy. It also can be helpful to establish a routine.

The experience of being outside with nature can be extremely powerful. Aside from the obvious physical and emotional benefits, it allows you to absorb the beauty of nature — the sights, smell of the the air and sounds and feeling of the breeze and animals.

I can tell you that many people with anxiety and panic often overlook walking as a help for anxiety and panic, but it is.  This is a key recommendation by many psychologists.

I first began walking on a consistent basis after experiencing panic.  I would notice every now and then I would have a moment where I’d think of something and would experience happiness, or at other times I’d just be walking and for no reason a feeling of happiness would come over me.

See… this is just one example of how treating anxiety and panic attacks from an overall holistic perspective can be very helpful. But there are many more options.

For instance, starting a healthier diet, starting to so some regular exercise such as walking, swimming, etc. can yield very positive results.

These might be small changes, but they make a big difference in helping you eliminate panic and anxiety. The sound of nature, the benefits of exercise, the improved creativity that comes from being outdoors.

These are all options that allow you to redirect all the energy you “waste” with panic attacks into improving your overall well being.

Start today and take back time that belongs to you: time not taken by panic attacks.

As you shift your focus, you’ll begin edging out more and more “panic attack time” which is currently dominating your life.

I recommend that you start today.

An overall holistic approach was one of the things that turned the corner for my recovery from anxiety, panic attacks, and agoraphobia.

I became interested in various forms of wellness and how these things could be pleasurable but still healthy, such as healthy recipes and relaxation exercises such as hypnosis, etc.

An holistic approach is a critical part to a true recovery from anxiety, panic attacks, and agoraphobia.

To view the next lesson, click here.

Take care,
Matthew