Regular aerobic exercise is one of the most effective ways to reduce general anxiety and interrupt the tendency to panic. Panic happens when your natural “fight or flight” reaction happens excessively or out of context. Your body produces a surge of adrenaline when faced with a threat, and exercise is a way for your body to manage that adrenaline when in panic mode.
An ideal exercise program would include aerobic exercise 4-5 times a week, for at least 20-30 minutes per session. Consult your physician if you have any physical concerns that could be impacted by an exercise program. Choose an activity you will like, and vary the activity or include other people if it helps keep you interested. Be sure to warm up and cool down, and expect some initial discomfort. If you get off track or lose motivation, work on challenging your negative self-talk by remembering the positive reasons to resume or continue exercise.