Exercise Psychology

Anxiety Reducation

  • problem focused: solve the problem to remove the stressor

  • emotion focused: find a way to fix your reaction to the stressor

Exercise in Reducing Anxiety & Depression

  • Acute effects

    • high intensity aerobic activity maximizes benefits

    • aerobic exercise reduces state anxiety, may be due to taking a break from daily stress. used as a “time out”

    • effects last longer than just taking a rest

  • chronic effects

    • continued exercise shows to reduce state anxiety

    • exercise also seems very helpful for those with clinical depression

  • maximizing effects on depression 

    • pleasing/enjoyable activity

    • rhythmic breathing

    • absence of losing

    • closed, predictable, & certain environment

    • moderate intensity 20-30min

    • regularly included in the week

Exercise and Mood Changes

  • Mood: state of non-permanent emotion

  • exercise is related to positive mood state

  • exercise increases: assertiveness, confidence, memory, self-control, well being

  • exercise decreases: anger, depression, headaches, psychotic behavior, work errors

How exercise enhances psychological well being

  • increases cerebral blood flow

  • changes in neurotransmitters (norepinephrine, endorphins, serotonin)

  • increases maximal oxygen to cerebral tissue

  • reductions in muscle tension

  • structural changes in brain

  • enhanced feelings of control

  • feelings of competence & self-efficacy

  • “time-out” hypothesis

  • social interactions

Addiction to exercise

  • psychological/ physical dependence on exercise

  • characterized by withdraws including guilt, anxiety, irritability, muscle twitching, after 24-36hrs

  • positive addiction: healthy habit

  • negative addiction: exercise controls one’s life

  • symptoms of negative addiction to exercise:

    • stereotyped pattern w/ regular schedule of 1+ daily

    • giving exercise increasing priority over other activities to maintain the pattern

    • increased tolerance to amount of exercise

    • withdraw symptoms w/ ceased exercise

    • awareness of compulsion to exercise

    • rapid reinstatement to previous pattern of exercise

    • substitute addictions

Exercise as Therapy