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Use Trackers to Reduce Workout Anxiety

Jane Davids 

Research proves that exercise helps reduce anxiety if the anxious person can make it into the gym. Anxious thoughts keep people from doing things that seem ordinary to others, including casually entering a variety of environments. Curb this initial anxiety by keeping a workout tracker in a simple, single subject notebook. These handy notebooks help keep the workout organized, highlight goals, and demonstrate positive progress. They help turn negative thoughts positive and provide an artistic outlet for channeling anxiety. They do not have to be fancy; simply get one from a local store and start recording right away.

Keeping the Journal

A journal is personal, and any information regarding the workout is entered here. However, there are a few basic must-haves for every journal of this type. 

  1. Date and Body Weight

Enter this at the top of a new page for every workout day. This is an important part of the pre-workout routine, providing a positive start.

  1. Planned Routine

Write out the expected routine for the day. What exercises will be completed? How many sets, and how many reps? Will there be weights? How much weight, and how much resistance, is expected for each type of exercise? Recording this information will help find the right exercises for optimal health and anxiety relief. This information also works as personal data from week to week. Simply look back on the last exercise completed, adding a few pounds or reps to increase the overall workout. 

  1. Record Tally Marks

Make marks next to each exercise as a rep is completed to keep track of the routine. Becoming immersed in the routine, combined with the anxiety of being in a public space, causes forgetfulness and loss of concentration. Avoid this by using the workout journal as a counter and reminder of progress. 

  1. Review And Rework

Think about each training session, using the workout journal as a guide. Review previous sessions to discover what worked, what failed, and what to change to get the best possible outcome. Lean on the journal as a piece of personalized artwork that helps curb workout anxiety.

Other Items Entered

The items above are the basics of a workout journal; however, an anxious person will need more sections for this artform to work properly. A personal thoughts section, filled out before or after a workout, will help clarify the reasons behind the anxiety. A calendar will be a visual reminder to keep gym appointments. Finally, a personal affirmations section will provide encouragement on days when anxiety becomes overwhelming. This is also a great section for recording meditation sessions.

Anxiety is a normal part of life for many individuals. Exercise helps with the symptoms, but it is not always easy to enter a gym. Use a workout journal as an art-form that provides personal statistics, support, and encouragement to complete that workout. The journal never has to be perfect in grammar or spelling, as it is a personal piece meant for no one else. It is simply a tool to help with the workout, ease anxiety, and encourage future exercise sessions. 


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