Complete Idiot's Guide to Conquering Fear and Anxiety

Page 123In addition to releasing pent­up energy and frustration, exercise relaxes those tense muscles that contribute to our feeling "uptight." And it helps to distract us from ourworries. Regular exercise also builds up serotonin in our brain that diminishes the anticipatory anxiety that leads to further panic attacks. This helps to speed uprecovery from all kinds of phobias­from fear of public speaking to fear of being alone.When you really whip yourself into shape, increased cardiorespiratory function and decreased body fat will enable you to be less stressed throughout the day. You willfind that you can do the same amount of work with a lowered heart rate, blood pressure, and adrenaline production. Overall, you will feel more relaxed, moreconfident, more mentally sharp and less dependent on alcohol and drugs. You will also sleep better with less insomnia.Choose Your Game PlanThe key to sticking to an exercise program is to find one that you enjoy and that fits into your lifestyle. Hopefully, this will include all three types of movement:Aerobics: Activities that increase heart and lung capacity, increasing stamina and reducing stress, such as running, swimming and biking.Strength: Activities that build your bones and muscles to increase muscle strength, like weight­lifting and isometric exercise.Stretching Exercises: Activities to increase joint and muscle flexibility, like yoga, Tai chi, ballet and American jazz dancing, gymnastics and calisthenics.Aerobic ExerciseIf you are fear­prone, you should try to begin the day with some kind of aerobic exercise to slough off excess stress chemicals. Aerobic activities can be doneconveniently in your own home. But if you have the luxury of time, getting out and making your