How Walking Can Help Your Anxiety
You’ve noticed that your anxiety is on the rise. Maybe your thoughts are spinning more than usual. Or, your heart seems to skip a beat – or race – out of nowhere. Perhaps you’ve had someone comment on how you’re talking faster than usual, and you notice it too but you find it hard to slow it down. It can sometimes feel like anxiety is controlling the big and little parts in your life. You might have heard that breathing (or breath-work) and simple things walking can help your anxiety. That seems a little too simple though. Does it really help?
How can walking be helpful with your anxiety?
The physical act of moving your body is helpful. So much in life is convenience based, that even grocery shopping can be done from your couch without moving anything but a finger. These conveniences help with time management. Yet when it comes to getting out of your home and moving your body, convenience might come at a cost.
When you walk, you increase blood flow in your body and your brain. This leads to an uptick of sorts to your central nervous system which is a mood booster in and of itself. Because of this, your stress level decreases. Your nerves are calmed and this can lead to some (even if it’s mild) relief of those experiences with anxiety. (If you’re struggling with depression, the results are similar!)
When you walk, whether it’s for ten minutes or an hour, you experience a sense of accomplishment. This experiences releases a little bit of dopamine which is a neurotransmitter in your brain which is responsible for feelings of pleasure and motivation. So, whether you notice it or not (and you likely won’t, at the very start) you’re actually investing in your own sense of pleasure. This can motivate you to get out again for another walk. And, if you don’t notice this initially, I would encourage you to keep at it. I like to encourage clients that you don’t need to take a 30 or 45 minute walk, to begin noticing the healing benefits to walking. Simply going around the block (and I will share more below) for ten minutes, is helpful!
Walking with a friend or someone you feel comfortable with, is another way to invest in your mental and emotional well-being. It’s common that individuals struggling with anxiety (and other mental health struggles) isolate. Even ten to fifteen minutes of socially connecting with another, is very healing.
Humans are biologically hardwired for connection. If you have had a traumatic experience you might not yet trust others, or reaching out might feel like too much. If this is true for you, I invite you to notice what does feel safe. You might notice at first that walking alone is best. You might also immediately have a friend come to mind you’d like to invite. The connection doesn’t have to be deep and really meaningful. I’s that face to face and conversational connect that can be healing.
Another way walking can bring healing and reduced anxiety is the intentionality with which you walk. That sounds strange even as I write it, but if you can mindfully take deep breaths (right down to your diaphragm), you will give your heart an opportunity to slow down. You can increase blood flow and you can slow your racing thoughts. While you do this, I invite you to notice what it feels like to have the air enter your lungs, and then leave.
Can you notice how your lungs feel as they are stretched full of air?
Not only will you be present in this moment of noticing, you will simply be present. That means your mind won’t be ruminating on the past or possibly worrying about the future. This is a key part of the breath-work and present-focused intentionality of walking. Do you recall the last time you were present? It might seem like a long time ago. You might feel it is disheartening to consider whether you can get back to that place.
Can I encourage you that it is possible. It will take time, intentionality and maybe support from others (friends and a counsellor, perhaps). But it is possible. And, intentionally and mindfully breathing is just a start. From there, your nervous system can begin to calm down more frequently. You can begin to experience larger windows of peace. As well, can begin to heal from the reason you feel anxious in the first place. You can begin to feel more present. I welcome connecting with you, if this resonates. I offer in-person and online appointments in Langley and all of BC. Please reach out!
