Some research shows that physical activity can modestly decrease anxiety symptoms. Exercise also boosts self-esteem slightly and improves social interaction skills, both of which can help reduce anxiety.

Just how exercise helps isn’t known, but researchers believe a combination of factors probably come into play. Exercise increases endorphins, natural chemicals that act like painkillers. And when done with a friend or in a class, it can promote social interaction.

While it’s fair to say that exercise is beneficial for both mind and body, studies reporting that it reduces anxiety should be viewed with caution. For one thing, few of these studies used subjects diagnosed with anxiety disorders. Instead, they relied on participants’ self-reports of anxiety symptoms.

It’s unclear whether the reported benefits would hold true for people with anxiety disorders. Furthermore, the studies didn’t differentiate among types of exercise, intensity, or duration, so it’s impossible to recommend a specific regimen. Despite the unknowns, researchers have recommended that clinicians strongly encourage people with anxiety to exercise regularly in addition to adhering to proven treatment programs. Besides boosting your mood, regular exercise offers a host of other benefits, such as lowering blood pressure, protecting against heart disease and cancer, and helping prevent diabetes.

One of the most effective lifestyle interventions for anxiety is exercise. Almost any type of exercise can help to alleviate anxiety, but research has indicated that some types may be more antiolytic than others. Yoga, in particular, has been shown to reduce anxiety and stress in a wide variety of contexts. A month after the December 2004 tsunami in the Andaman islands, researchers studied the effect of yoga in reducing fear, anxiety, sadness and disturbed sleep in 47 survivors. Polygraph recordings of the heart rate, breath rate and skin resistance were used as measures. A significant decrease was detected in all markers, concluding that yoga was a useful intervention for anxiety and stress management.

In other research, yoga has reduced anxiety in people with eating disorders, cardiovascular disease, irritable bowel syndrome, and cancer. Moreover, yoga can be done by any age group and can be easily adapted for people with disabilities.

References
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About the Author

Dr. Randi Fredricks, Ph.D. is a psychotherapist and author specializing in the treatment of mental health using integrative medicine and natural therapies. She works with individuals, couples, and families at her office in San Jose, California. Dr. Fredricks' publications include the landmark book Healing & Wholeness: Complementary and Alternative Therapies for Mental Health. No part of this article may be reproduced in any form or by any electronic or mechanical means, including information storage and retrieval systems. Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Dr. Randi Fredricks as articles often present the published results of the research of other professionals. Copyright © 2012. To cite this article, please use the following citation: Fredricks, R. (2008). Healing & Wholeness: Complementary and Alternative Therapies for Mental Health. Bloomington, IN: Author House.