Anxiety can feel like a heavy, persistent companion, especially for women juggling busy lives, burnout, and transitions. If you’re reading this, you’re probably wondering,
“How can I help with anxiety naturally?”
You’re not alone, and it’s okay to want gentle, realistic ways to feel better without pressure or perfection.
Hi, I’m Abbey Watkins, and I believe that wellness is personal, compassionate, and always rooted in kindness towards yourself. One powerful way to support anxiety is through movement, but not in the way you might expect. Exercise doesn’t have to mean intense workouts or strict fitness routines. Instead, it can be gentle, mindful, and emotionally safe, a true act of self-care.
In this article, we’ll explore what science actually says about exercise and anxiety. You’ll learn how movement can support emotional wellbeing, the types of activities that help, and how to start without feeling overwhelmed. Let’s dive in with compassion and curiosity.
Understanding Anxiety and Why Movement Matters
Anxiety isn’t just in your head, it’s in your breath, muscles, and nervous system. For many women, symptoms like a racing heart, tight shoulders, or restless thoughts come from a body stuck in overdrive.
That’s why movement matters. Gentle activity helps your brain and body reconnect, calming your system and releasing tension. Abbey Watkins’ approach focuses on this body-mind link, using movement as a kind and powerful way to ease anxiety.
Research shows that moderate exercise, such as walking, yoga, or swimming, can significantly reduce anxiety symptoms by releasing mood-boosting endorphins and lowering stress hormones. Read more on the Effects of Exercise and Physical Activity on Anxiety
How Movement Helps With Anxiety?
When you move, several things happen that help ease anxiety:
- Mood Boost: Exercise releases endorphins and dopamine, which lift your mood and create a sense of wellbeing.
- Nervous System Regulation: Movement activates the parasympathetic nervous system, your body’s “rest and digest” mode, helping to calm the fight-or-flight response.
- Improved Sleep: Regular activity supports better sleep quality, and good sleep is crucial for managing anxiety.
- Mindful Connection: Moving with awareness encourages being present, which can break cycles of anxious rumination and ground you in the here and now.
This isn’t about achieving fitness goals, it’s about creating moments where your body and mind feel safe and cared for.
What Kind of Exercises Work Best?
There’s no rulebook saying you have to run marathons or lift heavy weights to help anxiety. In fact, gentle and mindful movement often works best.
Here are some accessible options:
- Walking in Nature: A simple walk outside can soothe nerves, improve mood, and offer a gentle rhythm for your breath and body.
- Yoga and Stretching: These practices combine movement with breath, helping you reconnect with your body and release tension.
- Swimming or Gentle Swimming: The water’s buoyancy supports movement and adds a calming sensory experience.
- Light Dance or Movement to Music: Moving freely to music can be joyful and emotionally freeing.
- Tai Chi or Qi Gong: These slow, meditative movements focus on balance and breath, perfect for nervous system regulation.
The key is listening to your body and choosing what feels good for you in the moment. Consistency matters more than intensity or duration. Even a few minutes of movement can be helpful.
How to Get Started with Exercise, Without Pressure!
Starting any new habit can feel daunting, especially when anxiety is involved. Here are some gentle ways to begin:
- Set Small, Realistic Goals: Maybe start with 5 to 10 minutes of walking or stretching a few times a week.
- Choose What You Enjoy: If yoga feels intimidating, try dancing at home or walking with a friend.
- Make It Part of Your Day: Walk while listening to a podcast or stretch during TV commercials, small moments add up.
- Focus on Breath and Presence: Pay attention to your breathing and body sensations during movement to stay grounded.
- Practice Self-Compassion: Some days will feel easier than others, that’s okay. Honour your pace and feelings.
To ease into movement without pressure, you could try short, guided walking meditations like those of Jon Kabat-Zinn or simple stretching routines can help you bring mindful awareness to your steps, grounding anxious thoughts naturally.
Remember, exercise for anxiety is not about pushing limits but creating safety and comfort for yourself.
When to Seek Extra Support
While exercise is a helpful tool, it’s important to recognise when anxiety feels overwhelming or persistent. Movement can support but not replace professional treatment when needed.
If anxiety is interfering with your daily life or causing significant distress, consider reaching out to a healthcare professional or therapist. Combining movement with other supports often leads to the best outcomes.
Some Helpful Resources
Taking care of your mind is just as important as caring for your body. Anxiety is a real experience that deserves your attention and kindness, it’s never something to brush aside or ignore. Moving gently and mindfully is a powerful way to support yourself, but it’s also important to be aware of when to seek extra help and to have trusted resources at hand.
- Insight Timer App — free guided meditations and mindful movement practices tailored for anxiety and emotional wellbeing.
- NHS Mental Health Guide – practical advice on anxiety and how exercise supports mental health
- Mind UK – helpful tips on physical activity and mental health, plus ways to find support
- Books like The Anxiety Toolkit by Alice Boyes — practical, compassionate strategies for managing anxiety in everyday life.
Conclusion
Exercise can be a gentle, compassionate way to help manage anxiety, a tool to reconnect your body and mind, lift your mood, and ease stress. If you’re ready to explore movement as part of your self-care, remember that every step counts. There’s no perfect way to do this, only your way.
