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Anxiety 

Description

Anxiety is a physiological as well as behavioral response of fear that is designed to protect an individual, but when the response is disproportionate to the stimulus, it can lead to many negative effects on the individual experiencing it. Anxiety can lead to impaired function during day to day activities and affect an individual in any part of their life (UFRJ, 2). As much as 29% of the population in the United States experiences a lifetime prevalence of anxiety (Anderson and Shivakumar, 1).

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Signs & Symptoms

  • Impaired psychosocial functioning

  • Feelings of fear or apprehension

  • Elevated heart rate

  • Trembling

  • Muscle Tension

  • Sweating

Prevention & Treatment

Physical activity improves symptoms of anxiety because the anxi-oxidant, anti-inflammatory, and neuroendocrine effects on the body. There are behavioral, social, and psychological effects that physical activity also contributes to (UFRJ, 8). Physically active adults experience fewer depressive and anxiety symptoms, show improved memory and cognitive disorders, improved self-esteem, and sense of well-being. Physical activity changes stress reactivity and anxiety in humans, lowers sympathetic nervous system and hypothalamic-pituitary-adrenal axis reactivity, both which can elevate anxiety when responsive. Endorphins, which are release after physical activity, negate depression levels. Brain-derived neurotrophic factor has been linked to anxiety when levels decrease; exercise may increase levels, improving mood. Exercise improves self-efficacy by challenging the individual and building their confidence in their ability to control a threat. Exercise may also be a distraction for their anxiety (Anderson and Shivakumar).

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Recommendations

Frequency: 3-4 times per week for at least 16 weeks, but continuous physical activity is recommended to maintain results.

Intensity: moderate intensity due to insufficient and inconclusive data of recommended intensity. Some suggest that for younger population, moderate-to-high intensity is best whereas older pop should stick with low intensity.

Time: 2-2.5 hours per week, 30-40 minutes per activity

Type: Aerobic and strength training are both shown to improve mood and decrease symptoms of anxiety. The beauty of physical activity is a person can discover which activities they enjoy the most and participate in them while benefiting from them. Relaxing forms of activity like yoga are also recommended for their mental/emotional benefits for those experiencing anxiety.

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For more information on anxiety, visit the Anxiety and Depression Association of America website

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