Let’s Talk: The Role of Exercise in Reducing Anxiety Symptoms
When anxiety shows up, it doesn’t exactly knock politely. It barges in with racing thoughts, tension in your chest, maybe a little (or a lot) of overthinking. It’s overwhelming. And while therapy and medication are important parts of many people’s treatment plans (and rightfully so!), there’s another tool that often gets overlooked: movement.
I’m talking about exercise. Not as punishment, not as a “fix,” but as a form of emotional regulation. As a therapist, I often see people light up when they start to notice the mental health benefits of moving their bodies. It doesn’t have to be intense or complicated. It just has to be.
So why does it work?
When you exercise, your body releases endorphins - those feel-good chemicals that help reduce pain and boost mood. You also get a bump in serotonin and dopamine, two neurotransmitters that play a big role in managing anxiety and depression. It’s like your brain’s natural chill-out cocktail. But there’s more to it than just chemistry.
Exercise gives your nervous system something to do with all that pent-up energy anxiety brings. It lowers muscle tension, slows your heart rate, and can even improve your sleep. And let’s not forget the mental clarity that can come from stepping away from your worries and just focusing on moving through space. Whether you’re stretching, swimming, dancing in your living room, or my personal favorites, doing Pilates and walking with my dogs.
One thing I emphasize with clients is: it doesn’t need to be fancy. You don’t need a gym membership or a high-tech tracker. Start with a five-minute walk. Try a YouTube yoga video. Play tag with your kids. What matters is that you’re creating a routine where your body gets a chance to release stress and your mind gets a moment of peace.
And here’s the best part, unlike anxiety, exercise can actually build your resilience. Over time, it teaches your brain and body how to shift out of fight-or-flight mode more efficiently. That means when anxiety hits, you’re better equipped to ride the wave instead of being swept away.
So no, movement won’t solve everything, but it’s a simple, powerful piece of the puzzle. If anxiety is something you wrestle with, try inviting your body into the healing process. At the OCD Relief Clinic, we can help you incorporate movement by literally walking with you. We offer mindful walks in our groups and we’re happy to take a walk during an individual session too. Reach out to schedule with us.
Your breath, your pace, your way. You've got this.
