Chapter 10: Anxiety and Exercise

what is mental health?

the successful performance of mental function, resulting in productive activities, fulfilling relationships, and the ability to adapt to change and to cope with adversity

what is mental illness?

the term used to collectively refer to all diagnosable mental disorders

what is a mental disorder?

an alteration in thinking, mood, or behavior

distress and/or impaired functioning

what is anxiety?

the pathological counterpart of normal fear, disturbances of mood

what is clinical anxiety?

anxiety resulting in behavioral and cognitive changes

occurs without a triggering event

disproportionate and unmanageable responses

in what ways is anxiety more than increased arousal?

perception/concern over the threat are disproportionate to the actual threat

cognitive and behavioral actions are undertaken to avoid the symptoms of an anxiety attack

anxiety can be experienced longer than the arousal lasts

even a perceived threat can result in anxiety

what are examples of anxiety disorders?

specific phobias

social anxiety disorder (social phobia)

separation anxiety

post-traumatic stress disorder (PTSD)

generalized anxiety disorder

panic disorder

agoraphobia

obsesive-compulsive disorder

what is the prevalence of anxiety disorders?

in the USA, in any given year, 16.4% of the population will experience a diagnosable anxiety disorder

these rates are consistent with epidemiological surveys conducted around the world

higher prevalence among females and non-Hispanic whites

what is included in the symptomatology of anxiety disorders?

unpleasant feelings, bodily symptoms, changes in cognitions, changes in behavior, vigilance

what are the traditional treatments for anxiety and their limitations?

medications or psychotherapy

limitations: costly, side effects, time consuming

what is a proposed alternate treatment for anxiety disorders?

physical activity - it is a potential tool for both the prevention and treatment of anxiety

what is state anxiety?

transient, feelings of apprehension

heightened autonomic nervous system activity

what is trait anxiety?

more general

apprehension, worry, and nervousness across many situations

what are the psychological measures of anxiety?

self-report

what are the physiological measures of anxiety?

muscle tension via electromyography

blood pressure and heart rate

skin responses

central nervous system

what are the preventative effects of exercise on anxiety?

self-reported PA is associated with better mental health and fewer symptoms of anxiety and depression

the physically fit have less anxiety than unfit individuals

what is acute exercise?

exercise involving single bouts of exercise at some level of intensity or duration

what is chronic exercise?

involving a regular program lasting for weeks or months and is usually designed to improve aerobic capacity and/or increases in strength

how may exercise play a role in preventing anxiety symptoms and disorders?

exercisers have been shown to have lower trait anxiety scores than non-exercisers

regular physical activity participation has been associated with reduced risk of anxiety disorders

sedentary behavior has been associated with increased risk of anxiety symptoms

what evidence is there to support the preventative effects of exercise on anxiety?

if active people become sedentary, even for a brief time, anxiety symptoms increase

for those who are already active, consistent activity may be needed to prevent anxiety

*overall, studies have consistently shown that individuals who are physically fit have less anxiety than their unfit counterparts

what has research shown on the effectiveness of exercise as a treatment for anxiety?

exercise may be particularly useful in treating clinical conditions involving high levels of anxiety sensitivity (ex: PTSD)

exercise may be more effective than anti-anxiety drugs (ex: diazepam) for treating these types of anxiety disorders

few studies on clinical samples

exercise is either better than or no different from other treatments

what types of exercise result in reductions in which types of anxiety?

reductions in state anxiety following acute exercise

reductions in trait anxiety following chronic exercise

anaerobic resistance exercise seems to result in slight increases in state anxiety

after how long will resistance training result in reductions in trait anxiety?

2 to 36 weeks

how long does anxiety reduction last following acute exercise?

it does not last indefinitely, but instead returns to pre-exercise levels after some period of time

what is the comparison between exercise and other treatments of anxiety?

exercise has been shown to be better at reducing anxiety than doing nothing

has also been shown to be as effective as other known anxiety-reducing treatments

what are things still not known regarding anxiety and exercise?

dose-response issues → what is the optimal intensity and duration?

what are the mechanisms that explain these effects?

what is the consensus statement with anxiety and exercise?

1. exercise can be associated with reduced state anxiety

2. long-term exercise is usually associated with reductions in neuroticism and trait anxiety

3. exercise can result in the reduction of various stress indices

4. exercise can have beneficial emotional effects across all ages and both genders

what is the thermogenic hypothesis?

elevated body temperature resulting from exercise may also lead to observed psychological changes, such as reduced anxiety

what is the distraction/time-out hypothesis?

anxiety-reducing effects seen with exercise are due to the distraction it provides from the normal routine

what is the core affect hypothesis?

those with elevated anxiety or anxiety disorders may respond to physical activity with an increase in pleasantness

what is anxiety symptom interpretation?

interoceptive exposure: anxiety reduction through the exposure to (i.e. exercise) the somatic sensations (i.e. elevated heart rate, muscle tension)

what are some practical recommendations regarding anxiety and exercise?

regular exercise can help to alleviate anxiety, as well as protect against anxiety that comes about as a result of busy lives

exercise can be effective in treating clinical manifestations of anxiety, such as panic disorder, phobias, and generalized anxiety disorder