How to reframe gym anxiety and achieve your goals

It’s normal to experience some level of anxiety when trying new things. But you shouldn’t let that feeling keep you from going after your goals. When it comes to managing anxiety around getting to the gym, it can be helpful to know that there’s a strange physiological connection between anxiety and excitement.

How anxiety and excitement are connected

When we’re nervous, we experience a stress response that can cause a racing heartbeat, sweating, trouble concentrating or even nausea. This same stress response kicks in when we experience excitement about things or situations that bring us joy.

This means that excitement and anxiety are not completely different things – they’re just different ways of seeing the ‘fight or flight’ response. Knowing this is a powerful tool for managing gym anxiety.

How do you spot the difference between excitement and anxiety?

Excitement might come from the same physiological processes, but it doesn’t ‘feel’ the same, and how we perceive our situations is drastically different when we’re excited.

The best way to learn to spot the difference is to pay attention to how you’re feeling when you experience the weird physical symptoms of fight or flight. With time, you’ll start to see that you can choose to ‘lean in’ to the physiological reaction as a cue that you’re doing something special and new.

How to manage gym anxiety

Learning to reframe anxiety as excitement can train ourselves to be more mentally resilient – which can help us learn to tackle fresh challenges in the gym head on.

When you’re finding yourself struggling to address any gym anxiety that is creeping in, it can help to take a minute to:

Say a positive affirmation
Tell yourself that you’re allowed to try new things, that you deserve a chance to learn, and you’re worth investing in. Affirmations like these can make a huge difference in how you view the opportunity in front of you.

Focus on the positive
Usually, stress is related to chasing a goal, or being worried about what other people think of you. It can help to refocus on the closest goal you can find (such as getting to the gym, finishing a class, or completing set). And remember, everyone starts somewhere. No one is judging you for focusing on your health.

Tell yourself you’re excited
Remember it’s not a lie to tell yourself you’re excited. The processes are the same, you’re just learning to reframe your experience so that it helps you move forward.

Use journalling to reflect
Journaling each day gives you the opportunity to reflect on your day without the immediate pressure of being ‘right’ at every moment. See our tips on journaling for mental health and wellness.

Create a routine
Routine helps to stay consistent in your gym schedule. It's a great way to build momentum and reduce gym anxiety. Over time, you’ll likely find that your consistency in the gym will end up assisting your anxiety with other things in your life. It's the perfect place to reset and restore your mind and body.

Where do you start? Try a class at Virgin Active

Mentally reframing anxiety as excitement in our minds is a powerful tool for overcoming ‘gymtimidation’ and staying open to positive change. But it helps when you don’t have to learn all this on your own. At Virgin Active, our Reformer Pilates classes are a great way to learn to manage feelings of anxiety or stress and build confidence both on and off the Reformer bed.

Reformer Recovery is perfect for those looking for a gentle introduction to Reformer classes that will leave you feeling restored and balanced. We’re also intentional about ensuring that these classes are accessible to new gym members looking to join the Reformer Pilates community.

To get started, book a tour today.