Anxiety - Workout. Anxiety normal?

A detailed clinical assessment is advised to understand the issue. For a personalised treatment plan, DM on insta: dr.abhinavtewari Dr. Abhinav Tewari MBBS(AIIMS, New Delhi), MD (AIIMS, New Delhi), DNB Ex-KGMU Lucknow Formerly at NHS England Ex-Faculty RMLIMS, Lko, and KSSSCI Whatsapp on Nine Four One Five Three Nine Four Three Seven Nine insta: dr.abhinavtewari

Hi . The Perfectionism Challenge: Do something at 80%. The Values Card Sort: What are your top 5 values? The Values-Based Action: Do one thing that aligns with a value

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1. Breathe Slowly If you are feeling anxious, you are more likely to breathe faster and shallower. Sometimes, the easiest and most important thing we can do to soothe ourselves is to focus on our breathing. Inhale slowly. Count to three as you do it. Focus on each breath. Exhale slowly. Count to three as you do it. 2. Stay In the Present Try the 5-4-3-2-1 technique Focus on five things around you that you can see. A pen, a bottle of water, a spot on the wall - anything. Focus on four things around you that you can touch. Your watch, the coffee mug, the chair you are sitting on - anything. Focus on three things you can hear. Someone speaking on their phone, the TV in the background - any external sound. Focus on two things you can smell - Maybe it’s a charcoal pencil, a hand cream, or leftover coffee in your mug. Focus on one thing you can taste - What does the inside of your mouth taste like? Gum, coffee? 3. Muscle Relaxation When you are anxious, you may feel your body tense up. Find a quiet place. Slowly tense a muscle group. Let’s say you start with your shoulders. Breathe in while you tense your shoulders. Hold the tension for a few seconds. Slowly release the tension and breathe out as you do it. Do this a couple of times before moving on to the next muscle group. What this practice essentially does is it builds awareness of tension in the body and also recognises when the body is completely relaxed. 4. Get Moving Move your body. There is simply no way around it. When you do activities that get your heart rate up, like running, cycling, getting some exercise, or even dancing, it can literally change your brain chemistry.. 5. Small Acts of Bravery If there’s something that makes you anxious, try tackling it in baby steps. For example, if public speaking freaks you out, start by giving a short presentation to a few friends. This can help you build confidence and manage your anxiety when it comes to bigger challenges. 6. Be Kind to Yourself Practicing self-compassion can really help ease your anxiety. Remember, we all deserve to be cared for, and that includes taking care of ourselves. Much love!

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Hi, may be cut down on black coffee and see as it can increase anxiety symptoms.

You could reply: What you’re experiencing can happen after exercise, particularly when combined with caffeine. Both exercise and black coffee can increase physiological arousal, which may sometimes be experienced as anxiety, restlessness or racing thoughts. Try avoiding/reducing the black coffee before your workout, hydrate well, and notice whether the symptoms reduce. If the anxiety continues despite these changes, or feels intense/persistent, please discuss it with your psychiatrist before making any changes to Prodep.

Cause: Black coffee (caffeine) paired with Prodep (Fluoxetine) and heavy lifting causes excessive sympathetic activation; Fluoxetine slows caffeine breakdown, compounding jitters. Brain Misinterpretation: Normal post-exercise arousal (elevated heart rate, alertness) is being misinterpreted by the brain as panic or emotional anxiety.

Drop Pre-Workout Coffee: Stop having black coffee before the gym; use plain water or electrolytes instead. Add a 5-Minute Cool-Down: Practice slow, deep diaphragmatic breathing immediately after training to engage the parasympathetic nervous system. Post-Workout Nutrition: Have a balanced snack (protein + complex carbs) right after working out to prevent mild hypoglycemia mimicking anxiety. Doctor Review: If symptoms continue after stopping caffeine, discuss the timing of your Prodep dose with your psychiatrist.

Do not alter or stop your Prodep 10 mg dosage; eliminate the stimulant trigger first. Mental Reframe: Tell yourself that elevated pulse and energy post-gym are normal workout physiology, not a return of anxiety.