Gym Anxiety Is Real. TikTok’s ‘Shy Girl Workouts’ Can Help.

Whether you just joined the gym, just started going to the gym, or go to the gym regularly, you may feel insecure. Do people judge what you look like? do they stare at you or make rude comments? become Any noisy?

again, I have trouble exercising if I have asthma Or another physical condition. Can your body handle the workout?

Given that we live in a culture that puts a lot of emphasis on looks and “making it tough” It’s understandable that many of us experience gym anxietyThere are times when the fear is so strong that you feel like you can’t go even if you want to.

apart from training outside Or do it at home – even if there are no signs of avoidance (more on that later) – “shy girl training” is an option I’ve seen on TikTok.

TikTok creators like Fitpie Fitness (@fitpie365) and Stephanie Besna (@stephaniebesna) have created videos showing exercises you can do if you’re feeling insecure at the gym. These are usually quieter movements or movements you can do against a wall or in your bedroom.

for example, This video of Vesna Weightlifting should be done in the back of a room free of noisy machines.When This Fitpie Fitness video Shows exercises you can do anywhere without machines or weights. (By the way, TikTok has many more examples. #shygirlworkouts.)

That’s great, but what’s the big deal?

Anxiety at the gym is real and common, whether you experience it or not. statistically, at least 50% of Americans Working out in front of other people can be daunting, but as you know, gyms have so many weights, fitness classes, and machines that many of us can’t afford ( or doesn’t fit in your home), so it’s hard to avoid. .

We may also face more anxiety given the current state of the pandemic. “After the 2020 pandemic lockdown, there were weeks, months, and even years when I didn’t set foot in a gym full of strangers. Erica Viviana licensed psychologist in Texas who specializes in anxiety“This means that our comfort zone has been shrunk down to our home gym and small groups, and we need to build that comfort zone by expanding it again. Most of the time, we learn to fear what we avoid, even if we haven’t avoided it out of fear or shyness.”

That’s not all. As mentioned above, fat phobia When Food culture also play a role. “Moreover, we live in a culture that values [on] Considering what your body looks like, it’s no surprise that gym anxiety is prevalent. Sidney Tenney, primary therapist light behavioral health in San Diego, California.

Recognizing these reasons and understanding that anxiety is nothing to be ashamed of is paramount for both mental and physical health. It’s very useful to have,” he said. Rachel Trotta, Certified Personal Trainer and Fitness Specialist. “When it comes to the benefits of exercise, consistency is everything. So strategies that help you be more consistent can benefit more from exercise.”

Even if you don’t suffer from full-blown anxiety at the gym, you may feel discomfort around certain machines or exercises.

“Not everyone considers a ‘shy’ workout, but I frequently adjust my client’s strength training programs because they know they have to do certain moves in the gym. I’m not good at it,” says Trotta. (Common causes? Hip thrusts and hip thrusts, sometimes even jumps and gym equipment.)

Need shy girl workout ideas? For cardio, this might look like finding a treadmill on the back wall or walking outside.

For strength training, the following exercises do not require awkward positioning, nor do they require good balance. rugby fitness.

1. Grab a set of hand weights.

2. Sit in a mini squat with your feet hip-width apart, your tailbone sent back, your knees bent and your torso tilted slightly forward.

3. Start with your palms facing up, with your elbows hugging your ribs.

4. Slowly extend your triceps into soft elbows and return to the starting position. (The goal is he 8-10 seconds in each direction while feeling the core being activated.)

5. Keep your elbows high, your shoulders relaxed, and your collarbones wide.

6. Try running these extensions for a minute.

1. Attach the resistance band to the door.

2. Turn to one side of the room and grab the handle with both hands in the middle of your chest.

3. Keeping your knees slightly bent, keep your torso upright and your shoulders over your hips.

4. Without moving your hips, rotate from the door toward the back of the space.

5. Slowly return your torso to the starting position.

6. Keep your hands off your chest and your elbows up.

7. Maintain constant tension in your core throughout the duration.

8. Aim to run for 1 minute on each side.

Glutes and Back:

1. Attach two resistance bands to the door mount attached to the bottom of the door.

2. Start by grabbing both handles and standing in a split stance.

3. As you lunge, bend both knees into two 90-degree flexions while simultaneously pulling the handle toward you and rowing sideways on the way.

4. As you slowly come back up, your arms slowly release at the same slow pace as your legs.

5. Avoid resting at the top (i.e. don’t lock your knees or elbows).

6. Aim for 2 minutes.

If you’ve ever experienced anxiety in other areas of your life, you know that making changes to keep anxiety at bay can be a form of avoidance. Avoidance Because you are afraid of staying away from a place, activity, or object or what might happen as a result. It’s relevant and understandable, but the more you do it, the worse your anxiety usually gets.

“We are smart, evolved creatures, so we recognize that we can avoid this discomfort by running away, procrastinating, numbing, etc.,” explained Tenney. “While this temporarily reduces anxiety, it also signals to the brain and body that being avoided is actually a threat to safety. I realize you are there.”

Not sure if it’s coping or avoiding? Ask yourself the following questions.

1. Are you choosing this on purpose and not because you’re on autopilot?
2. Are you doing shy girl workouts as a choice and not because you feel you can’t exercise any other way?
3. Am I stressing dealing with my anxiety?

If you answered yes to these questions, you may be dealing adaptively rather than avoiding. Linda BaggettCalifornia, New York, Virginia, and Washington, D.C., helping women repair their relationships with their bodies, diet, and movement.

“It’s also important to ask yourself if it’s interfering with your life,” she added. Otherwise, it’s a good idea to see a therapist so that you can work through your anxiety and live a more fulfilling and peaceful life.

And if you’re struggling, that’s okay. you are human What matters is where you go next. Tenney encouraged mindfulness, self-compassion, deep breathing, talking to loved ones, breaking down tasks into smaller pieces, and sticking to your values ​​as a great next step.

This might look like talking to yourself as if you were talking to a friend. doing little by littledon’t force exercise if it’s not your value.

Jim anxiety is uncomfortable, but it’s normal. It’s also a feeling you can handle. Here are some tips from helpful therapists.

Reframe your thoughts to be more helpful (be kind to yourself)

Vivian encourages you to adjust your perspective. For example, instead of thinking, she said, “Everyone looks at me and thinks I look stupid!” Instead, say, “I may not know what I’m doing, but I’m trying my best! Make sure it feels real to you too.”

This skill can be applied to other thoughts as well. If you’re worried about people judging your body, say, “It’s not your job to think of other people, and if someone is making negative judgments about your body, it’s a disorder.” Not as a valid comment about health, healthism, and/or your worth, but fatphobia,” Baggett said.

This takes time, practice, and can be frustrating, but it’s definitely achievable. “Practice self-compassion,” added Baggett. “It hurts to be anxious. You’re doing the best you can and you’re not a bad person.”

She also said you can combine deep breathing with helpful thoughts. For example, if your heart rate increases, remember: It’s safe and it will pass.

Baggett also encouraged us to take the extra step whenever we faced our fears. “For example, you can go to the gym and sit in the sauna or walk slowly on the treadmill to get her body used to the gym,” she said.

But she made it clear that time is a key factor. It can take 40 minutes,” she explained. That’s why it’s important to challenge yourself in ways that are doable and take some time.

I hear it’s hard to face those gym nerves.But remember: you conduct Equip yourself with tools and skills that can reduce stress.