Do you get anxious just thinking about going to the gym? Is it a struggle to go every time? Do you avoid it because of these feelings, but truly want to be able to go?
Gym anxiety is very common, you're not alone. It's when feelings of anxiety stem from the thought of going to the gym, working out at the gym, really anything to do with the gym.
In my experience anxiety stems from the millions of what ifs.
Before we get any further, I just want to say that the gym is not the only option for you, if you don’t want to go to the gym you don’t have to. I’m not here to convince you to go to the gym or not. If you want to go to the gym and want to work through your anxiety surrounding it, then this is for you.
Exercise can be a great way to manage anxiety, but when anxiety is triggered by the gym things can get a little tricky.
First and foremost it’s important to track down where the anxious feelings are stemming from, some possibilities may be:
Not knowing how to use equipment
Not knowing what to do once you are there
Working out in front of people
Working out in front of people
These are all valid reasons, so let’s work through how we can tackle these and other triggers.
Prepare beforehand - have a workout plan on your phone, research when the most popular times at the gym are, have videos saved on your phone and look up videos of equipment you plan on using (YouTube is full of great ones). Fixed machine typically have diagrams on how to use the equipment on them, but sometimes they can be a bit of a puzzle.
Tour the facility - getting a tour is a great way to get the lay of the land before you go in for a workout, there are different gyms for different things, you can scope out the type of equipment they have, and different classes they offer and when
Wear comfortable clothes - comfortability has to be one of the most important things for mitigating anxiety. You dont have to get dressed at the gym you can come ready and just leave when you are done.
Gradual exposure - you do not need to be at the gym for hours on end. Going in for small amounts of time can be a great way to build up your confidence. Creating a gym playlist, listening to an audiobook or podcast can be great distractors.
Breathing and grounding exercises - these can be helpful in the car before you go in. A helpful grounding exercise I have found is the 5 senses, find 1 thing that relates to each of your five senses. There is also box breathing where you inhale, hold, exhale, hold, inhale all for the same count, try 4 seconds, for as many rounds as you need to.
Perception or mentality change - try not to play the comparison game, everyone is there working on their own goals, focus on what you are doing, remember everyone was new to the gym at one point, find the root of your anxieties, try positive reinforcement when you do go to the gym whether its just telling yourself you did a good job or doing something nice for yourself.
Buddy system - bring a friend, find a friend, make a friend
Keep going - don't get discouraged, the more you go, the more confidence you will build
Get professional help - on the physical side getting a personal trainer can be a great resource to sort out the unknown of what to do at the gym. On the mental side a therapist can help you work through and manage your anxiety
Gym anxiety can be a little different for everyone and is on a spectrum of intensity. There are options to manage it. Don't let the fear hold you back from doing what you want to do. Don't be afraid to ask for help when you need it.
References & Continued Reading
https://radicalstrength.ca/get-over-gym-anxiety/
https://www.aarp.org/health/healthy-living/info-2022/gym-intimidation.html
https://www.wfla.com/bloom-tampa-bay/bloom-fitness/gym-anxiety-why-its-common-and-how-to-manage-it/
https://www.verywellmind.com/cope-with-social-anxiety-at-the-gym-4125214
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