How to Cope With Social Anxiety at the Gym

How to Cope With Social Anxiety at the Gym Social Anxiety Disorder Coping Print How to Cope With Social Anxiety at the Gym By Arlin Cuncic Arlin Cuncic, MA, is the author of Therapy in Focus: What to Expect from CBT for Social Anxiety Disorder and 7 Weeks to Reduce Anxiety. Learn about our editorial policy Arlin Cuncic Medically reviewed by Medically reviewed by Steven Gans, MD on January 26, 2017 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on February 14, 2020 Social Anxiety Disorder Overview Symptoms & Diagnosis Causes Treatment Living With In Children Dave and Les Jacobs/Getty images Gym anxiety is common when you first start working out somewhere new. If youre a student, you might also be afraid of gym class at school. On the other hand, for those with social anxiety disorder (SAD), fear about going to the gym or attending gym class can be so severe that it interferes with just getting through the day.?? Imagine the thought of an upcoming gym session or physical education class leaving you so distraught that your stomach is in knots or you experience a panic attack.?? For some people who suffer from SAD, working out in public or going to a gym class could trigger their symptoms. Social Anxiety Triggers at the Gym Many aspects of a typical gym or physical education class are intimidating enough for the average person, let alone for someone who experiences social anxiety. These could include: changing in front of peoplefeeling intimidated by people who are in better shapenot knowing how to use equipmentfeeling like people are staring at youtrouble attending group classesanxiety about sweating or other side effects of working outworrying about making small talkanxiety about using a public restroom Coping With Social Anxiety  at the Gym Methods of coping with social anxiety at the gym fall into five broad categories: managing negative thoughts, building confidence, gradual exposure, getting help,  and choosing alternatives. 1. Manage Thoughts Therapy for social anxiety disorder involves managing the negative thought processes that keep your anxiety going.?? Use this method of replacing anxious thoughts with realistic thoughts to help cope in the following ways. Anxious Thoughts Everyone is staring at me. They must think Im fat and out of shape. I feel so anxious, I cant get through this workout. What am I doing here? I dont belong here, I cant do this. Realistic Thoughts Everyone is focused on themselves and their own workout. They dont care much about what I am doing or look like. I need to focus and I can get through this. Keep counting the reps (check the distance or time) and do my best. I made  a goal to get in better shape. I am working toward that goal. I belong here just as much as everyone else. 2. Build  Confidence Build your confidence about going to the gym in these four easy ways: Keep going. The more often you go to the gym, the easier it will get each time.Research the gym equipment ahead of time so you feel less intimidated and are familiar with the purpose of each one. Or, go with a friend who already knows how to use it.Realize that the more you exercise, not only will you become more physically fit and active, your confidence will grow as well.Buy gym clothes that make you feel confident,  that you like wearing, and that make exercise easier to do. 3. Gradual Exposure Numerous studies have shown the effectiveness that exercise can have on alleviating anxiety.?? When you are first getting used to a new gym, be kind to yourself. Gradually expose yourself to new situations so that anxiety can subside and eventually your confidence will grow. Consider going at off-peak times at first, to avoid big crowds.Wear headphones and listen to music or audiobooks at first, to help manage your anxiety.Make a hierarchy of things to accomplish from small to big, and remove all expectations beyond the current stage you are at on this list. Sample Goals to Meet at the Gym Your list might look different depending on what you find the most anxiety-provoking:Go to the gym and walk around a bit.Exercise on one machine for 10 minutes and then leave.Say hi or make small talk with one other member of the gym.Take a group class such as Zumba or yoga. 4. Get Help If you are still struggling to find your place, go to the gym with someone who already knows their way around, or sign up for sessions with a personal trainer to get a proper orientation.   The 7 Best Online Anxiety Support Groups 5. Choose Alternatives If you find that working out at the gym just doesnt suit you, think of other activities that you can do such as working out at home, walking/running, or swimming. Anxiety About Gym Class Anxiety at the gym is not limited to adults. Many children and teenagers also suffer from social anxiety at the thought of taking part in physical education class.?? Some of the triggers of this anxiety might include being self-conscious about your weight/changes in your bodyworrying about making a mistake while playing on a teamgetting picked last during team selectionsbeing bullied by other studentslacking confidence in your physical ability If youve been diagnosed with SAD, have your parent arrange a meeting with the phys ed teacher, guidance counselor, principal, and/or school psychologist. In this meeting, you can talk about alternatives such as one-on-one exercise programs or credit for exercise done in your home or at places outside the school. As a parent, you can help by practicing sports with your child that you know they  will be doing soon in phys ed class. Also, talk to your teen about how it is okayâ€"and even therapeuticâ€"to laugh at yourself, and that trying is more important than being the best at a sport.?? Help your child/teen find physical activities that he/she truly enjoys to build confidence and a love for exercise. Benefits of Exercise for Anxiety With all the anxiety it causes, you may wonder if the gym or phys ed class is even worth it. A 2014 systematic review showed that exercise (both aerobic and non-aerobic) was effective as an adjunctive treatment for anxiety disorders but less effective than antidepressant treatment. Added benefits were shown for people with SAD who combined exercise with group cognitive-behavioral therapy.?? However, a 2013 meta-analysis could not find support for the use of aerobic exercise as an effective treatment for anxiety disorders compared to control conditions.?? It seems that exercise may be best used in addition to regular treatment for social anxiety disorder, and not necessarily a replacement  for therapy or medication. But when added to these traditional treatments, there may be some added benefit. Things to Start Doing If You Have Social Anxiety Disorder A Word From Verywell Have you been diagnosed and received treatment for social anxiety disorder? If not, and if your symptoms of social anxiety are severe, make an appointment with your doctor for further assessment and treatment. If you (or your child/teen) is diagnosed with SAD, you will have access to treatment options and may be better able to understand your limitations when it comes to the gym or phys ed class. That is not to say that you cant participate, but that it might take you a lot longer to feel comfortable. If this step seems too difficult, you could also start by reading self-help books on the topic to learn more about different therapies that are available, and eventually build your way up to receiving outside help. Social Anxiety Disorder: Diagnosis and Self Help