Exercise triggers panic attacks

I have suffered from panic attacks for almost 25 years. In the beginning, they got so bad that I had problems completing my weekly grocery shopping. I finally spoke to my doctor and got on some meds. They have been a LIFESAVER!

I still get mild to moderate panic attacks now and then, usually after I've had a couple bad nights of insomnia. I haven't had a severe "I know I'm gonna die" panic attack in more than five years.

But one thing that will instantly send me into an attack even with my meds is exercise.
I know it sounds weird. And I know it's not logical. But the increased heart rate and respiration from exercise mimics panicky feelings and sends me into a full-blown attack.

Because of this, I've been afraid to do anything that will increase my heart rate or cause me to breathe hard. And, as a result, I have become terribly out of shape. I NEED to exercise. (Strangely enough, just writing this has caused my chest to slightly tighten.)

Has anyone else had this problem? Have you found a way to get past it?

I know that one way therapists treat panic attacks is with exposure under the T's care. One way to induce symptoms is exercise, so what you experience makes perfect sense.

I would suggest working with a counselor who deals with panic; maybe they could deal with just this issue in short term therapy. Have you spoken with your doc? Maybe they could bump up your meds?

Good luck to you! Glad you are posting here.

I just recently start having panic attacks, although now I have not had a serious episode in about 4 months or so. My panic attacks started about 8 months ago after a 6 mile run. At that time, I thought I was having a heart attack. My arms were feeling numb, lightheaded and chest soreness. I had problem breathing as well. I was so scared, I went straight to the E.R. They told me I was severely dehydrated. In short, a series of tests were done on me and everything was normal or within normal range. I was not having a heart attack. I took 2 months off from running to recuperate. I started running again, however it was different, after a 1/4 mile I started to freak out. I was having numbness in my arms, difficulty breathing, tightness around my chest area. It was horrible. It got progressively worse, I could not go to the gym without feeling nervous. Just stepping into the gym made me feel woozy!

Good News:
Overtime, I was able to conquer my fear and anxiety of working out in the gym. I experience no anxiety at all working out in the gym. It takes a lot of hard work, but you can do it!! Take it easy at first, just do a *light* workout 15 mins or so then stop. Keep doing the *light* workout daily, and when you feel comfortable increase your time or intensity of your workouts.

Running, however, is more challenging. I can run up to 8-10 miles without freaking out, if I take it very slow (no 8:30 min/mile pace). After 10 miles I start having worrying thoughts about my body and then my anxiety returns.

Also, what helped me tremendously was/is getting tested (EKG, ECHO, blood work, etc), to rule out any physiological problems. I cannot stress this enough, see your doctor before doing any exercises. It will boost your self confidence knowing that physically you are OK to do the workout. Keeping repeating that (I am physically fine to do the exercises) to yourself during the exercises.

I hope this helps you!

I have but only with very rigorous workouts w/ weights.
Have you tried casual biking or walking? To me those two are very relaxing and over time actually reduce anxiety quite well.

Thank you all for your responses.

I have started walking a bit and the last couple of days I've been wearing a pedometer. My goal is to walk a little more each week. I own a treadmill, but it has seen maybe 30 days use in the 10 years I've owned it. My long-term goal is to start using the treadmill regularly, several times a week.

I was laid off my job two years, so I no longer have insurance or a regular income, so a bunch of tests are out of the question. However, I've been through the routine several times in the past 10 years. Each time, I've been told that my heart and blood stats are fine, but that I am obese and need to exercise.

I do see a doc twice a year to fill my meds. I think I'll ask for an increase. It's something I've actually been thinking about for the past year as I've been battling a pretty bad bout of depression.

George, thanks for the reminder about staying hydrated. My panic attacks first started when I was a young mom on a diet to lose the "baby" fat. I was so stressed about my weekly weigh-in that I did not eat or drink anything that day. On the way home from that weigh in, I had my first panic attack.

Looking back, I wasn't even heavy back then. But shortly after, I started a series of yo-yo dieting that resulted in packing on the pounds. It is amazing how our brain affects our bodies.

I get panic attacks as well when I exercise and my heart rate goes up. If my anxiety wasn't as bad I would register at my old gym and get a personal trainer. Maybe you could do that. Find a fitness regime where you gradually increase the workout, in order to stabilize your heart rate. Or if that is not an option for you I would also say go for walks or do some mild exercises at home whenever you can.

Hmmmm... Do you have issues with blood sugar levels? Hypoglycemia gets worse during exercise, and the symptoms are similar. You could try keeping your levels more stable or getting carbs before/ during exercise and see if symptoms reduce.

Hope the walking goes well!

I had this issue everytime I exercised last spring. However, at that time, I was also having issues just with being startled, I could barely sit through class, and I couldn't even walk up the hill to class without getting dizzy and clammy by the time I got to the top.

An activated body feels like a panicky one, so it completely makes sense to me that exercise can lead to an attack. For me it was the breathing that got to me the most -- feeling out of breath made me feel like I couldn't breath, that even though I was hyperventilating I just wasn't getting any air. I became convinced that I was stuck in this state where I couldn't slow my breathing. Terrible feeling.

Attempting to exercise in intervals seems to be a good idea. Anxiety caused by exercise is a little ironic considering that exercise is extremely good for your health and mental health.

Odee you sound so much like myself.. I used to work out a lot but now all I can do on most days is yoga. I tried aerobic last year and it made me over breathe and that led to panic attacks..sometimes I would need several days to recover from those. Exercise is supposed to be healthy but when I see how it affects me I'm not so sure anymore. I think there is an ideal sport for everyone and for me right now that is walking and yoga.

i do things like tai chi and walking--that helps me alot

[quote=1hopefulgal;2780818]I have suffered from panic attacks for almost 25 years. In the beginning, they got so bad that I had problems completing my weekly grocery shopping. I finally spoke to my doctor and got on some meds. They have been a LIFESAVER!

I still get mild to moderate panic attacks now and then, usually after I've had a couple bad nights of insomnia. I haven't had a severe "I know I'm gonna die" panic attack in more than five years.

But one thing that will instantly send me into an attack even with my meds is exercise.
I know it sounds weird. And I know it's not logical. But the increased heart rate and respiration from exercise mimics panicky feelings and sends me into a full-blown attack.

Hi..
i too have had attacks triggered by excersize. Now that i recognize it is a natural bodily response of the adrenal system, it is becoming much more manageable. it seems the faster my heart would pump -doing what our awesome hearts are supposed to do..the wide array of panic symptoms would peek in.Sometimes not so subtly. After learning the biological component in this, and understanding the sensations are part of the fight or flight response..as the body prepares for meeting the demands of activity, it really helped.
there is a great book by Edmund Bourne, called "The Anxiety Phobia Workbook" . Mine is highlighted and dog earred like you cant imagine. Great practical advice, strategies, and very upbuilding info and explainations. it's on amazon.com. There are also many other websites too.
Hope this was a help. You certainly arent alone.
Annie

I really understand. Actually, despite all of the panic crap I've had for years, exercise was never a problem until my old psychiatrist told me I should do yoga because any aerobic exercise that raises the heart rate can cause panic. What a seed to plant in an already very impressionable mind! So of course after she said that, I became very aware of what was going on in my body when my heart rate was elevated and would get scared. Thanks a lot, old psych. Idiot.

Oddly enough, if I'm very busy, I can walk through stores at a fast pace and be mostly OK. Slow walks, weight lifting and maybe even just getting on an exercise bike and peddling at a slow pace might help. I plan on getting a recumbent bike, parking it in front of the TV and just peddling at my own leisurely pace. It might not be beneficial, but maybe I can work my way up.

It's counterproductive, but I do take a low dose of Inderal to prevent things from getting out of hand.

It's such a shame because I used to dance and had no issues doing anything that involved an increased heart rate, and I have had anxiety for as long as I can remember. I am furious at the psychiatrist for doing that to me. She should have known better. Then again, I allowed that seed to be planted, so it's partly my fault too.

Good luck to you - try to find something slow that you can do and take it from there. Baby steps are best.