Anxiety related to the gym, sometimes referred to as "gymtimidation," is widespread and can impact individuals of all backgrounds. Gym anxiety is a common issue that many men face, whether it's due to fear of judgment, concerns about performance, or simply feeling overwhelmed by the gym environment.
Trying to see whether your anxiety is gym/ exercise anxiety may be difficult; some specific symptoms include:
Noticing your heart beating faster as you approach the gym or begin your workout.
Feeling like all eyes are on you can make you feel self-conscious about your appearance, fitness level, or performance.
A persistent fear of being judged by others at the gym, whether for your body shape, workout routine, or level of expertise.
Finding yourself making excuses to avoid going to the gym altogether or leaving early once you're there to escape the discomfort.
Feeling overwhelmed
Among men, notable factors contributing to gym anxiety encompass feeling generally uneasy in such environments (19%), perceiving gym equipment as intimidating (17%), and lacking proficiency in exercises and proper form (16%). Studies indicate that 40% of adults have refrained from visiting the gym due to concerns regarding their physical appearance.
Gym anxiety can begin at any point in a person's fitness journey. It may arise when someone considers joining a gym for the first time, as they anticipate unfamiliar surroundings and potential judgment from others. Alternatively, gym anxiety can develop later, perhaps after a break from exercise or when facing new challenges or changes in the gym environment.
Dr Margee Kerr provided nine coping strategies to conquer gym anxiety.
1. Remind yourself that you are in control
2. Celebrate your accomplishments as often as possible.
3. List all the positive gains you will achieve by going to the gym.
4. Acknowledge your fears.
5. Don’t ignore that you feel scared.
6. Accept that you can’t do everything.
7. Educate yourself.Â
8. Make a plan.
9. Adopt a curious, playful, and adventurous mindset.
The long-term effects of gym anxiety can vary depending on the individual and the severity of their anxiety. Persistent gym anxiety can lead to avoidance of exercise or reluctance to attend the gym, resulting in decreased physical activity levels over time. Moreover, continual avoidance of the gym due to anxiety can negatively affect mental health, leading to feelings of low self-esteem, depression, and isolation. The gym can be a social environment where individuals connect with others with similar interests. Gym anxiety may lead to missed opportunities for social interaction and support from peers. Over time, avoiding the gym due to anxiety can reinforce negative beliefs and behaviours, creating a cycle of avoidance that becomes increasingly difficult to break.
There are various treatment options for individuals who are persistently suffering from gym/ exercise anxiety. One treatment option is CBT, where a therapist can work with individuals to identify and challenge irrational thoughts and beliefs about the gym, develop coping strategies, and gradually expose them to feared situations. Practising relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help reduce overall anxiety levels and promote a sense of calmness before and during gym visits. In some cases, medication such as antidepressants or anti-anxiety medications may be prescribed to alleviate symptoms of severe gym anxiety.
References:
Davis, N. (2021). Gym Anxiety: What Causes It and How to Deal. [online] Healthline. Available at: https://www.healthline.com/health/fitness/gym-anxiety.
Kerr, M. (2019). Advice on overcoming your gym anxiety. [online] PureGym. Available at: https://www.puregym.com/blog/how-to-get-over-gym-anxiety/.
www.hunkemoller.co.uk. (n.d.). Gym-Anxiety: How common is it, and how can we combat it? [online] Available at: https://www.hunkemoller.co.uk/gym-anxiety#.
www.nuffieldhealth.com. (n.d.). Overcoming intimidation | All you need to know about gym anxiety. [online] Available at: https://www.nuffieldhealth.com/article/overcoming-gym-anxiety-guide#what-causes-gym-anxiety
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