Anxious about joining the gym?

Whether it is the first day of a new job or school, new experiences are often intimidating. But once that initial hurdle is over within a couple of days, the worry and stress usually start to fade away. Although new experiences may be uncomfortable at first, we still go through with them simply because we must. اضافة اعلان

However, with certain hobbies like the gym, no external factors or pressing needs force you to join. Many people do not sign with a new gym simply because of anxiety about the new experience and interactions with unfamiliar people — and as a result, they miss out on many benefits. Fortunately, there are ways to overcome such anxiety and jump into the gym-world without fear.

Social insecurity, manifested
Gym anxiety is just like any other anxiety that occurs when someone is in a new environment. It mainly comes from being self-conscious about potentially intimidating, embarrassing, or awkward situations. At its core, it is about social insecurity. In the context of school or work, one might be insecure about their knowledge or skills.

In the gym, on the other hand, insecurity largely stems from the fear of being judged based on looks, fitness level, or workout techniques. Gym anxiety is extremely common and can occur in all cultures for people of all different genders, sizes, and ages.

From beginners to pros
For those who have never been to a gym before, their first foray could be particularly nerve-racking. No matter where you are in the world, gyms have a particular vibe or culture. There is a specialized lingo and knowledge unique to the fitness world which can be overwhelming to learn.

Additionally, many studies have found that extraversion is a common trait among regular gym-goers which can feed into the gym culture. To someone who may consider themselves more introverted, this can be intimidating. People may also experience social anxiety when they feel that the people around them are watching them and judging them.

you may find that your fears are baseless: gym culture is, by and large, positive and encouraging. Regular patrons and coaches often enjoy seeing newcomers and welcome them

Even those who are familiar with the gym may suffer from anxiety at a new gym, because no two gyms are exactly the same. For example, unfamiliar equipment and machines may seem intimating.

Finally, there may be certain aspects of going to the gym that do not improve with time. For example, some people are uncomfortable with locker rooms and changing in front of others. The lack of privacy can cause people to avoid changing at the gym, impacting how they must schedule their day.

The gym: The pill for your anxiety
Although the thought of going to the gym may incite feelings of anxiety, actually going and working out can help with those very feelings. Exercise has been shown to significantly improve mental health, along with physical well-being. Many studies have found that regular exercise can reduce rates of anxiety and depression. One study even showed that anxiety was closely associated with a sedentary lifestyle and less intense forms of physical activity.

This was further substantiated by a recent meta-analysis showing that higher levels of physical activity were associated with lower rates of anxiety symptoms, with findings consistent regardless of demographics. As a result, physical activity has been playing a greater role as a treatment for anxiety symptoms and disorders.

A large part of gym anxiety is due to situational anxiety, or anxiety that occurs in unfamiliar or new situations. This is usually overcome within a couple of days, after becoming familiar with the new environment. However, certain concerns and fears, such as changing in front of others, may not be attributable to situational anxiety.

Regardless of the type or extent of gym anxiety, regular exercise can reduce these feelings. When working out, attention is focused on techniques and moves, instead of anxiety stimuli. Similarly, moving the body around helps to reduce muscle tension which, in turn, contributes to feelings of relaxation.

Exercise also triggers the release of many natural chemicals that affect the brain, some of which help to reduce anxiety both in the short-term and for an extended period after exercise. One study found that regular exercise not only helps regulate emotions but also provides resilience against negative emotions.

Research and community
There are many ways to overcome gym anxiety, so ultimately it comes down to the individual to select a method. Many people find research to be helpful, as a plethora of online sources and social media pages provide both superficial and in-depth information about exercise and even gym etiquette.

However, it is important to balance research with realistic expectations, since every gym is different and some sources may be unreliable. In conjunction with basic research, taking the time to plan out your workout regimen and daily schedule can be effective. Good planning can help with time management and efficiency, and also help you feel prepared, reducing some anxiety. Similarly, if changing in locker rooms makes you anxious, then planning out your day will allow you time to change in private and come prepared to the gym.

A large part of gym anxiety is due to situational anxiety, or anxiety that occurs in unfamiliar or new situations. This is usually overcome within a couple of days, after becoming familiar with the new environment.

Additionally, having a “gym buddy” — someone who works out with you — can help you feel more comfortable. Registering at a gym with a friend or family member can provide an excellent source of comfort, support, and guidance.

Coaches in gyms can also be encouraging, teaching you how to use the equipment properly and helping you set workout goals. Particularly in Amman, gyms often have coaches present throughout the day. Generally speaking, they are warm and welcoming as well as knowledgeable, and will help you find the workouts best suited to your needs.

For some, group workouts might also be helpful. Classes offered in gyms may help forge a sense of community, which helps you to feel more comfortable and brings many additional mental health benefits.

Finally, it is important to keep in mind that gym anxiety is quite common. You are not alone — most likely, others in the same gym have the same fears, and are not judging you any more than you would judge them.

In the end, you may find that your fears are baseless: gym culture is, by and large, positive and encouraging. Regular patrons and coaches often enjoy seeing newcomers and welcome them. If you have any apprehensions about joining, try the tips mentioned above, but ultimately — just take the leap of faith and stick with it for a couple of days. Chances are, you will find it to be a positive experience and the anxiety will soon fade away.


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