Anxiety in the Gym: Coping Strategies
Like most people, your New Year's resolution was probably to lose 10 pounds, get in better shape, or be able to run 5 miles. These are all excellent goals, but for those of us with anxiety, going to the gym can be a daunting experience. Here are five tips I use to manage my anxiety while at the gym:
Pre-plan your workouts. This is key to overall progress. Doing repetitive workouts helps you make progress, but it also helps to know exactly what you're supposed to be doing so you don't get flustered trying to figure it out mid-session.
Go with a friend. Having a workout buddy can help keep you accountable and make the experience more fun. It also helps to have a body double, someone to keep your focus on, and someone to encourage you when you need it.
Have something to focus on. On days when my anxiety is especially bad, I tend to have my eyes darting all over the place, and I rush through my workouts. This isn't the best for my form, so I find a spot in front of me with little movement to focus on, or I watch something if I'm doing cardio.
Mind-muscle connection. This is key when working a muscle because you want to be in your body and focus on the muscle you're trying to work.
Go during down times. The less crowded the gym is, the easier I feel. This can be hit or miss and may not always be ideal, but if you find a time when it's less busy, take advantage of it.
Lastly, remember that it's okay to have a smaller workout. There will be some days where you can't finish your workout, or you can only do cardio, maybe even just stretch. It's okay and healthy to realize that some days you may only be at 50%.
Over time, the gym anxiety should ease up. I've been in a gym environment for 10 years, and I still have bad anxiety days where I want to hide in the corner. But by implementing these coping strategies, I can still achieve my fitness goals without letting my anxiety get the best of me.
