Panic Disorder and exercise

[novangel]

Hi,

Well...here's my frustrating issue. I need to lose weight, I am really trying. So far all I can do is moderate exercise; yoga, walking, weight lifting. I NEED to do cardio because I am not getting the results I want but I can't handle the feeling of my heart racing. Any time my heart rate gets too high (it skyrockets because I am so out of shape) that I throw myself into a panic attack everytime I attempt to do cardio. I am on meds but that doesn't stop the panic from coming on if I push myself too hard...It's to the point now that I sometimes feel anxiety before I even start to exercise fearing that I may have a panic attack. I want to lose weight so bad but I have an irrational fear of heart attack that isn't warranted by any medical condition other than anxiety disorder so I just stick with Yoga...

Anyone else have this issue?? I can't handle my heart going any faster than 150bpm and cardio makes it go up to the 170-180 range. I can't handle that. Now what??

I have to get over this...

[ValRock]

Ok, first of all, you don't NEED cardio. It's good for your heart health but it's not neccessary to weight loss.

Have you had your heart checked out? I used to get that panicky racing heart thing and I found out I have a pretty bad Arrhythmia. The racing heart thing was a physical reaction. I got an RX for Beta Blockers and they really help when I start to feel like I can't calm down.

[novangel]

I had an EKG in the ER in 2009 when all of this started and they said my heart functions normal. I'm assuming an EKG is pretty sufficient for finding a problem if there was one.

[novangel]

I guess I feel I NEED cardio because I am not seeing the results fast enough and I am starting to get frustrated...I don't want to get discouraged and fall off the wagon. I know cardio would do it, but mentally I can't right now. I am working on it and I have made some progress (learning to not be scared of my heart pounding) but I am impatient.

I know this probably sounds ridiculous to some people. After having severe anxiety for years my mind automatically associates heart racing with panic. I have to train myself to chill out.

[babygrant]

What if you exercise with someone? Thankfully my higher dose of meds has kicked in now but just weeks ago I would get panic attacks walking up a hill. Would do ok with someone else cause I would tell myself "if I have a heart attack at least someone else is with me".

[novangel]

No, I don't have anyone to workout with but you're right that would help. I think the same way that at least if someone is around I'm not alone if something did happen. I used to not be able to even walk up a flight of stairs without setting myself off but I am getting better. Slowly.

I guess I am just looking for reassurance that if my heart rate does go to 170-180 I'm not in serious danger or anything. I mean I feel ridiculous being 150+ pounds when there's people on here that are way heavier and push themselves way harder and they're fine. I feel so pathetic.

[ValRock]

Nothing bad will happen if you elevate your heartrate, I promise!

When I first started exercising I was pushing 190 at a slow pace on the elliptical and making myself dizzy! Now, even after I sprint my heart stays in the 160 range. Your body will learn to be more efficient and your heart won't beat so hard once it's used to regular cardio activity .

[angelskeep]

Hugs to you, Novangel! Maybe you are trying to do too much too quickly; just sayin'.

If I might be so bold to suggest, why not try just walking. On the flat. For a few minutes at a time. When you can do that, walk some more. A few more minutes added each time, a little faster. Still on the flat. Etc. And then...try a hill...uphill...SLOWLY. If your heart pounds just a little, keep telling yourself that it is SUPPOSED to do that...your body is working hard and even someone who is a tiny little person (from my perspective you are already a tiny little person ;-)) in great shape will have an elevated heart rate with exercise!

Please don't beat yourself up...either for not losing quickly enough...whatever that means...or for not exercising enough...whatever THAT means. Start small and work your way up! You can do it!

I started out a couple of years ago and couldn't make it around a single block without stopping 3-4 times for a rest. Panting and huffing and puffing and my heart felt like it was gonna fly right out of my chest! But I kept at it over and over and after a few weeks, I didn't have to stop anymore. So I went around two whole blocks. Big deal, right? Well, it was HUGE to me then! It took me about 4 months to be able to do much better than that, but I found that persistence and patience were the keys to success.

I was off the eating properly part of the plan until a week ago, so I have a LOT more pounds still to shed, but still walk a lot just to keep in shape mentally. Believe it or not, exercise, even just a little, makes a HUGE difference in your mental health. Makes those natural brain feel-good chemicals turn on. I have faith that if you take it slowly and stay on track, you will see a really big improvement over the way you feel now, both physically and mentally. And the more fit you get, the less your heart will pound with the same level of exercise.

I hope you get it all worked out so it works for YOU, doing it YOUR way, not the way that worked for anyone else!

Barb

[astrophe]

Anyone else have this issue?? I can't handle my heart going any faster than 150bpm and cardio makes it go up to the 170-180 range. I can't handle that. Now what??

So don't do cardio that high a level.

A gentle walk, easy swim, or cruising bike ride is still cardio. It doesn't have to be high impact stuff like running or aerobics. Stay in your target heart rate range. For my age I get 101-156 ish.

Find yours.
http://www.active.com/fitness/calcul...heartrate.htm#

And go with the low end for now.

I can do more for short bursts but then my asthma gets all huffy. So I rather stick to inside my range. Everyone has to work within their ability, right?

GL!
A.

[josey]

How about a Heart Rate Monitor? Or is that going to freak you out? I just got one and I was convinced it is going to freak me out but I set it so it only beeps when it gets too high. As long as I don't watch it all the time I am fine. When it get's too high I slow down or pause.

[QuilterInVA]

Cardio is not the one that helps with weight loss and toning - the more important if weights or resistance training. Cardio will not sculpt your body.

[Sunshine73]

I had the same exact issue when I started working out. My heart would pound before I even started exercising because I would manage to freak myself out so badly - then I would start to exercise and put myself into a full blown panic attack b/c I was so sure I was going to have a heart attack right then and there.

What worked for me was pushing through it in small increments. Doing a few minutes of something that got my heart rate going and realizing that I was really *fine*. Then, next time, I'd push for a few more and so on until I can now do a whole, intense workout without putting myself into a panic over it.

The truth is that you've been checked and your heart is fine...it really can handle the exercise and, over time, your heart rate will actually become lower as it becomes more efficient from the exercise.

[novangel]

That's exactly what I am doing, Sunshine is pushing a little more in small increments and it's so far so good.

Thanks everyone!

[Initiative]

I would try practicing associating your heart rate with something else. Whenever you feel your heart rate going up and start to panic try to imagine yourself empowered and able to do anything. Think of your goals and the reasoning for your heart to pound so fast. Reminding yourself of the differences between a fatal heart problem and plain blood pumping might help you adapt better. It'll take awhile but the more often you practice the less scary it gets.

[novangel]

Thanks, that's what I try to do is just let it be and accept that it's just my heart "working" not getting ready to explode. lol

BTW, congrats on your weightloss! Very inspiring.