Making plans of your workout can reduce your anxiety by preparing you for exactly what you will be doing.
As you start feeling more comfortable at the gym and your social anxiety decreases, you can start staying for longer workouts and visiting the gym more often during the week.
Be sure to check a new gym’s operating hours online before you show up for an early morning or late-night workout.
Make a playlist of upbeat, energetic songs that will give you energy and help motivate your workout. Remember to have polite gym etiquette when listening to music. Don’t turn it up so loud that others can hear, and pause the music if you remove your headphones or earbuds.
Pay attention to your physical senses, such as your breathing. Concentrate on how each part of your body is reacting to your workout. Focus on your workout and the weights and machines you’re using. If you are taking an aerobics class, focus your attention on what the instructor is saying to remain engaged in the workout.
It may help you feel better to realize that everyone deals with some level of social anxiety when they first start visiting a gym.
Once you start feeling comfortable in your classes, strike up light conversations with your classmates. You can discuss your experiences at the gym, or your opinion of the class you’re both in. Having a conversation will help you feel more comfortable and less socially awkward at the gym.
Having a buddy with you at the gym will also give you someone to talk with. Jokes and light conversation can help decrease your anxiety and ensure that you have a good time at the gym.
If a trainer isn’t around, ask another gym-goer for help. Talking with a trainer or gym-goer about workout plans or gym equipment will help you feel included and welcome at the gym, and reduce the anxiety that you feel in a new and unfamiliar place.
For example, you may think to yourself, “Everyone will judge me if I try to use that new piece of gym equipment. ” Evaluate these thoughts so you can lessen their impact. Ask yourself, “Will someone truly think I’m incompetent just because I’m nervous?”[6] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
If you are new to yoga, try learning a few basic poses that you can do safely on your own, like downward dog. [8] X Research source Find a beginner’s yoga workout video online, or ask a friend who does yoga for suggestions for guided workouts.
There are many apps that can guide you through a few minutes of meditation each day. Apps like Mindspace and Calm allow you to select a meditation plan and routine that works for you. [10] X Research source
There are many apps that can guide you through a few minutes of meditation each day. Apps like Mindspace and Calm allow you to select a meditation plan and routine that works for you. [10] X Research source
Try to fill up half of your plate with vegetables and fruits. One quarter of your plate should be filled with lean proteins, like baked chicken or fish, and the remaining quarter can be reserved for whole grains like whole wheat pasta, quinoa, or brown rice. [14] X Research source
