PDF Gym Fear: How to Overcome Your Fear of the Gym

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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 as you become more fit, your confidence will grow as well. Gradual Exposure. 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.

2. “Everyone will stare at me/judge me.”

A simple example of your visits to the gym might look like this. Your list might look different depending on what you find the most anxiety-provoking things to do. Work out at home doing something you enjoy. Go to the gym and walk around a bit. Exercise on one machine for 10 minutes and then leave. Make a list of exercises using machines and complete everything on your list.

Say hi or make small talk with one other member of the gym. Take a group class such as Zumba or yoga.


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Get Help. Choose Alternatives. Some of the triggers of this anxiety might include. With all the anxiety it causes, you may wonder if the gym or phys ed class is even worth it. Was this page helpful? Thanks for your feedback! Email Address Sign Up There was an error. What are your concerns? Article Sources.

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Continue Reading. Chat with a few people who are waiting on their workout or have just finished. Talk with the people at the front desk and ask questions. Pick up a schedule and some information to take home.

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This is a physical reminder about getting started. Highlight a few times a week that would work within your day. This way you are holding yourself accountable.

Gym Anxiety: What It Is and How to Get Over It

Buy Yourself a Treat If you can, buy yourself a new workout shirt or pants, or even a whole outfit. Feeling comfortable and sharp will give you additional confidence and motivation to get out there. However, for your first group session it can be helpful to bring a supportive person with you. Invite a friend to check out the gym with you. Who knows, you may both end up signing up and working out together on a regular basis. Research shows that music can distract your brain and make you workout harder, especially when listening to faster music, HuffPost reports.

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Picking out your own songs is especially important. According to a study done by professors at Brunel University, songs that you personally find motivating have the power to improve your physical performance because they are linked with certain positive memories.

And if social interaction is an issue, White noted that keeping your earbuds in will also make people less likely to talk to you. In the end, White said that the most important thing to remember is that everyone is at the gym for the same reasons. Everyone is working towards their goals, and knows everyone else is too.

Do not feel discouraged - just go for it.

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8 Ways To Overcome Gym Anxiety "Fear Of The Gym Crowd"

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