Breaking the OCD Cycle of Compulsive Exercise

Episode 7 of Bossing Up: Overcoming OCD

Do you have exercise OCD? Listen in to today’s episode to understand the signs, symptoms, tips, and strategies to deal with compulsive exercising.

Can exercise help anxiety? Or are you someone who has a compulsive exercise problem?

Anxiety and Obsessive-Compulsive Disorder (OCD) are mental health conditions that can significantly impact a person's daily life. Anxiety is characterized by excessive worrying, fear, and apprehension, while OCD involves repetitive thoughts, urges, or behaviors that can be difficult to control. Both conditions can cause distress and interfere with daily activities and relationships.

Understanding OCD:

OCD is a mental health disorder characterized by intrusive thoughts (obsessions) and repetitive behaviors or mental acts (compulsions). These obsessions and compulsions can significantly interfere with daily life, causing distress and impairing one's ability to function. The causes of OCD are complex, involving a combination of genetic, neurological, behavioral, cognitive, and environmental factors.

Welcome to another episode of "Bossing Up: Overcoming OCD," the podcast that inspires you with information about OCD. We're going to be diving into the details about fitness, living a healthier lifestyle, and how to get help if you have compulsive exercising with your OCD. Whether you're a seasoned fitness enthusiast or just starting your journey, everyone is welcome!

In the high-stakes of college football, split-second decisions can make or break a game, it’s the mental fortitude of a quarterback that can make or break a team. In this week’s college championship game, I heard so much about JJ McCarthy’s mindfulness and meditation practices that it was impressive. Did anyone else notice that? Michigan also had their sports’ psychologist on the sidelines.

Michigan stands out in my mind ever since 2007 when App State beat them in the greatest upset of football history! I’ve still got the shirt!

JJ McCarthy, the quarterback for the University of Michigan Wolverines, has been turning heads not just for his arm strength and accuracy but also for his commitment to mindfulness practices that enhance his performance on the field. In today’s episode, let’s talk about how McCarthy incorporates mindfulness into his game, offering a glimpse into the mental strategies that contribute to his success.

Understanding Mindfulness:

Mindfulness is a mental state achieved by focusing one's awareness on the present moment while calmly acknowledging and accepting one's feelings, thoughts, and body sensations.

JJ McCarthy's Mindfulness Journey:

McCarthy has been open about incorporating mindfulness into his training routine. The junior quarterback acknowledges that the mental aspect of the game is as important as the physical, and he has embraced mindfulness as a tool to enhance his focus, decision-making, and overall well-being. He was quoted saying: “When you focus on the present moment and you really dive into it and sulk into it, there's nothing that can be wrong.”

Pre-game Meditation:

Before stepping onto the field, McCarthy engages in mindfulness meditation to center himself and block out external distractions. This practice allows him to get into a calm and focused mindset. By taking a few moments to breathe deeply and clear his mind, McCarthy enters the game with a heightened sense of awareness.

Handling Pressure Situations:

One of the key benefits of mindfulness is its ability to help individuals cope with stress and pressure. For a quarterback like McCarthy, who often finds himself in high-pressure situations, maintaining composure is important to keep the fight-or-flight response down so that you can think clearly, logically, and quickly. The other ways that mindfulness helps him is that he can stay in the moment, avoiding the mental traps of overthinking or dwelling on past mistakes.

Post-Game Reflection:

After the final whistle, McCarthy continues to incorporate mindfulness into his routine. Reflecting on the game, win or lose, allows him to process the experience without being overly critical. He is simply looking at the facts. I imagine this can be helpful for him with the media coverage.

The great thing is, you can tap into this mindfulness too! I’m starting a podcast that will have 15-20 episodes of mindfulness meditations. What if you could tap into similar things like JJ McCarthy? You can make mindful decisions, feel free from pressure, and handle stressful situations with ease. Check out the link in for my private podcast waitlist.

Encouraging Mindfulness:

McCarthy encourages a culture of mindfulness within the team and for younger kids who look up to him. JJ McCarthy's commitment to mindfulness sets him apart not just as a talented quarterback but as a player who recognizes the profound impact that mental training can have on performance. As he continues to make waves in college football, McCarthy's dedication to mindfulness serves as an inspiring example of how a holistic approach to training can unlock untapped potential, offering valuable insights for aspiring athletes seeking to elevate their game both physically and mentally.

Now moving into the topic of Exercise and how it can help anxiety.

Alright, let's kick things off by talking about the basics. Exercise is not just about sweating it out at the gym; it's enhancing your physical and mental well-being. From reducing the risk of chronic diseases to boosting your mood, the benefits are endless. So, why should you make exercise a part of your daily routine?

First and foremost, let's talk about the incredible impact exercise has on your physical health. Regular physical activity strengthens your heart, improves circulation, and lowers blood pressure. It's like giving your body a tune-up, ensuring it runs smoothly and efficiently. Plus, it's a fantastic way to manage your weight and build a strong, resilient immune system. I’ve talked a lot about your health and immune system in the past two episodes.

But hey, don't think of it as a chore! Find an activity that brings you joy - whether it's dancing, hiking, or even playing a sport. The key is to make it fun, and you'll be reaping the rewards in no time.

Peloton does a great job of keeping their classes fun! It feels like a dance party. If you’re interested in joining Peloton, I’ve got a link in the show notes where you can get $100 off your equipment.

Exercise is also a fantastic way to connect with others. Whether you join a fitness class, a running club, or even just take a stroll with a friend, the social aspect of physical activity is a powerful motivator. It's like building a community of like-minded individuals who support and inspire each other. Have you tried the Pure Grit gym in Taylorsville?

So, don't be afraid to share your fitness journey with others. You never know who you might inspire along the way, and the camaraderie can make the whole experience even more enjoyable.

Exercise often involves engaging with others, whether through group fitness classes, team sports, or workout buddies. The social aspect of physical activity can be a powerful antidote to the isolation that people with OCD may feel. Establishing connections with like-minded individuals can create a supportive environment, bring a sense of belonging.

Furthermore, physical activity has been shown to enhance self-esteem and body image, both of which can be negatively impacted by anxiety and OCD. Engaging in exercise can provide a sense of accomplishment and empowerment, boosting self-confidence and promoting a positive self-image.

A Natural Approach to Alleviating Anxiety and OCD Symptoms

Feeling overwhelmed by anxiety and OCD symptoms can be a daily battle for many people. While there are various treatment options available, one natural approach that is gaining recognition is the healing power of exercise. In fact, research studies have shown promising results when it comes to alleviating symptoms of anxiety and OCD through physical activity.

Exercise not only boosts the production of endorphins, our brain's "feel-good" chemicals, but it also reduces the levels of stress hormones, such as cortisol. This double action can help to alleviate the symptoms associated with anxiety and OCD, such as intrusive thoughts, restlessness, and heightened levels of anxiety.

Moreover, engaging in regular exercise can also improve overall mental well-being by enhancing self-esteem, promoting relaxation, and providing a healthy outlet for stress release. Physical activity also improves sleep quality, which is often disrupted in individuals with anxiety and OCD.

By harnessing the healing power of exercise, individuals can take proactive steps towards managing their symptoms and improving their quality of life. Whether it's a daily walk in nature, a yoga session, or hitting the gym, finding an exercise routine that suits one's preferences and needs can be an empowering and natural solution for alleviating anxiety and OCD symptoms.

It's not just about the short-term effects. Regular exercise has been shown to reduce the risk of cognitive decline as we age. It's like giving your brain a daily dose of vitality, keeping it sharp and focused.

Now, let's talk about the personal growth aspect. Exercise is not just about physical appearance; it's about building confidence and resilience. Setting and achieving fitness goals, no matter how small, can translate into success in other areas of your life.

Remember, every step forward is a victory, and every challenge overcome is a lesson in resilience. So, whether you're mastering a new yoga pose or conquering a challenging hike, celebrate those achievements and let them fuel your self-confidence.

Living with Obsessive-Compulsive Disorder (OCD) can be a daily struggle, but there's a powerful ally that often goes underestimated in the battle against this mental health condition - exercise. In recent years, researchers and mental health professionals have recognized the significant impact physical activity can have on alleviating symptoms and improving the overall well-being of individuals grappling with OCD. In this article, we'll explore the ways in which exercise serves as a beacon of hope for those seeking relief from the challenges of OCD.

Benefits of exercise for anxiety and OCD

Exercise has long been recognized for its positive impact on mental health. It has been shown to reduce symptoms of depression, improve mood, and enhance cognitive function. When it comes to anxiety and OCD, exercise can play a crucial role in managing symptoms and improving overall well-being.

Regular physical activity stimulates the release of endorphins, which are natural chemicals in the brain that act as mood elevators. Endorphins help to reduce feelings of anxiety and promote a sense of well-being. Additionally, exercise increases the production of neurotransmitters like serotonin and dopamine, which are known for their role in regulating mood and emotions.

Scientific evidence supporting exercise as a natural treatment

Engaging in exercise can provide several benefits for individuals with anxiety and OCD. Firstly, exercise acts as a natural stress reliever by reducing the levels of stress hormones, such as cortisol. This can help to alleviate the physical and psychological symptoms associated with anxiety, such as muscle tension, rapid heartbeat, and racing thoughts.

Reduction of Anxiety and Stress:

Anxiety is a common companion to OCD, with individuals often experiencing heightened levels of stress. Exercise acts as a natural stress reliever, helping to lower cortisol levels, the hormone associated with stress. By engaging in activities such as jogging, swimming, or yoga, individuals with OCD can create a buffer against the anxiety that often fuels obsessive thoughts and compulsive behaviors.

Regular exercise also improves sleep quality, which is often disrupted in individuals with anxiety and OCD. By promoting restful sleep, exercise can help to reduce fatigue, increase energy levels, and enhance overall well-being.

Exercise as a Coping Mechanism:

Exercise has long been championed for its positive impact on mental health, and its role in managing OCD is no exception. Engaging in regular physical activity triggers the release of neurotransmitters like serotonin, often referred to as the "feel-good" hormone. Serotonin plays a crucial role in regulating mood and reducing anxiety, two factors that are closely linked to OCD symptoms.

Enhanced Cognitive Function:

Regular exercise has been shown to improve cognitive function and increase overall brain health. For individuals with OCD, this can translate into better impulse control and a more rational response to intrusive thoughts. Physical activity stimulates the growth of new neurons and enhances neural connectivity, fostering a more resilient and adaptable brain.

Distraction and Breaking the OCD Cycle:

Engaging in physical activity provides a valuable distraction from obsessive thoughts and compulsive behaviors. Whether it's going for a run, lifting weights, or practicing mindfulness through activities like tai chi or yoga, exercise redirects attention away from the distressing patterns of OCD. Breaking the cycle of obsessive thoughts and compulsive actions is a critical step toward regaining control over one's life.

Types of exercises that can help alleviate anxiety and OCD symptoms

Numerous scientific studies have demonstrated the effectiveness of exercise as a natural treatment for anxiety and OCD. For instance, a systematic review published in the Journal of Clinical Psychology found that aerobic exercise, such as jogging or swimming, was associated with significant reductions in anxiety symptoms.

Another study published in the Journal of Consulting and Clinical Psychology examined the effects of exercise on individuals with OCD. The results showed that regular exercise was associated with a decrease in obsessive-compulsive symptoms, as well as improvements in overall functioning and quality of life.

These findings highlight the potential of exercise as a complementary treatment option for individuals with anxiety and OCD. While exercise alone may not be sufficient to manage these conditions, it can be a valuable addition to existing treatment plans and therapy.

Incorporating exercise into your daily routine

When it comes to choosing the right type of exercise for anxiety and OCD, it's important to consider individual preferences and needs. Different forms of physical activity can have varying effects on mental well-being. Here are some types of exercises that have shown promise in alleviating symptoms of anxiety and OCD:

1. Aerobic Exercises: Activities such as running, swimming, or cycling can help to reduce anxiety and promote relaxation. These exercises increase heart rate and oxygen intake, stimulating the release of endorphins and improving overall mood.

2. Yoga and Mindfulness: Yoga combines physical postures, breathing techniques, and meditation, making it an excellent choice for individuals with anxiety and OCD. It promotes relaxation, reduces stress, and enhances self-awareness, helping to manage symptoms effectively.

3. Strength Training: Engaging in strength training exercises, such as weightlifting or resistance training, can improve self-esteem and body image, which are often affected by anxiety and OCD. Additionally, strength training increases the release of endorphins, providing a natural mood boost.

4. Outdoor Activities: Spending time in nature can have a calming effect on the mind and body. Activities such as hiking, gardening, or simply taking a walk in a park can help to reduce anxiety and OCD symptoms by promoting relaxation and providing a sense of tranquility.

*All these reasons are why I started my walk-and-talk therapy sessions. It’s so peaceful to be walking at Rocky Face Mountain and enjoying the outdoors.

Tips for staying motivated and consistent with exercise

Now, we know that staying motivated can be a challenge, but here's the thing – everyone faces obstacles. The key is to find strategies to overcome them. Whether it's creating a workout routine, finding a workout buddy, or trying new activities to keep things exciting, there's always a solution.

 On those days when you're feeling less motivated, remember why you started in the first place. Reflect on the progress you've made, and don't be too hard on yourself. It's all part of the journey.

Developing an exercise plan tailored to your specific needs and goals can help you effectively manage anxiety and OCD symptoms. Here's a step-by-step guide to creating an exercise plan:

1. Assess Your Current Fitness Level: Start by evaluating your current fitness level and any physical limitations or health concerns. This will help you choose exercises that are safe and appropriate for your individual needs.

2. Set Specific Goals: Identify the specific symptoms or challenges you want to address through exercise. Whether it's reducing anxiety levels, improving sleep quality, or enhancing overall well-being, having clear goals will guide your exercise plan.

3. Choose Suitable Exercises: Based on your goals and preferences, select exercises that are enjoyable and manageable for you. Consider incorporating a combination of aerobic exercises, strength training, and activities that promote relaxation and mindfulness.

4. Create a Schedule: Determine how many days a week you can commit to exercise and allocate specific time slots for each session. General rule of thumb is at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with two or more days of strength training. The moderate is 5 times a week at 30 minutes.

5. Track Your Progress: Keep a notebook about your exercise for the day and any changes in symptoms or mood. This will help you stay motivated and track your progress over time.

More Natural Strategies that Help with OCD

While exercise can be a powerful natural approach to alleviate anxiety and OCD symptoms, it can be even more effective when combined with other natural strategies. Here are some additional approaches that can complement exercise in managing anxiety and OCD:

1. Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support overall mental well-being. Certain nutrients, such as omega-3 fatty acids and magnesium, have been associated with reduced anxiety symptoms.

2. Stress Management Techniques: Incorporating stress management techniques, such as deep breathing exercises, and mindfulness, can further enhance the benefits of exercise.

3. Sleep Hygiene: Establishing good sleep hygiene practices, such as maintaining a regular sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment, can improve sleep quality and support overall mental health.

4. Therapy and Support: Consider seeking therapy. Cognitive-behavioral therapy (CBT) and exposure and response prevention (ERP) therapy are commonly used to treat anxiety and OCD and can be highly beneficial when combined with exercise.

While exercise is not a cure for OCD, it undeniably offers help managing symptoms and improving the overall quality of life for people struggling with OCD. As part of a comprehensive treatment plan, incorporating regular physical activity can be a transformative step towards finding relief and building resilience in the face of OCD. Always consult with mental health professionals to tailor an exercise routine that complements individual needs and abilities, providing a holistic approach to mental and physical well-being.

Now, you might be thinking, that all sounds great. I already know the benefits of exercise and I wonder if I actually exercise too much. How can I get help with compulsive exercising?

Overcoming Compulsive Exercise in OCD

Obsessive-Compulsive Disorder (OCD) can manifest in various ways, and for some individuals, it intertwines with a compulsive need to exercise. While staying active is generally beneficial, compulsive exercising can become a harmful coping mechanism. In this article, we explore the signs of compulsive exercise in the context of OCD and provide guidance on seeking help for those grappling with this challenging condition.

Recognizing Compulsive Exercise in OCD:

Compulsive exercise in the context of OCD is characterized by an overwhelming urge to engage in physical activity, often driven by obsessive thoughts or an intense fear of negative consequences if the exercise routine is not adhered to. Individuals with this condition may find it challenging to take rest days, experience significant distress if they miss a workout, and may sacrifice social, occupational, or academic obligations to maintain their exercise regimen.

Warning Signs and Prevalence

Some of the warning signs that you may be addicted to exercise include:3

• Feeling guilty or anxious if you do not exercise

• Exercising even when it is inconvenient or disruptive to your normal schedule

• Running out of time for other things in your life because you need to exercise

• Feeling withdrawal symptoms when you cannot exercise

• Feeling that exercise isn't fun or enjoyable anymore

• Exercising even when you have injuries or when you are sick

• Skipping work, school, or social events to exercise

Approximately 3% of the population has a compulsive exercise problem.

Steps to Seek Help:

1. Self-Reflection:

   Start by reflecting on your exercise habits. Be honest with yourself about the amount of time and energy you dedicate to physical activity and whether it's interfering with other aspects of your life.

2. Reach Out to a Mental Health Professional:

   Consult with a mental health professional, such as a therapist or counselor, who specializes in OCD or eating disorders. They can help you explore the root causes of compulsive exercise, provide coping strategies, and guide you towards healthier behaviors.

3. Support Groups:

   Joining support groups for individuals dealing with OCD or exercise-related issues can offer a sense of community and understanding. Sharing experiences with others who have faced similar challenges can be incredibly validating and supportive.

4. Involve Friends and Family:

   Open up to friends and family about your struggles. Having a support system can provide encouragement and understanding, making it easier to break free from compulsive exercise patterns.

5. Medication:

   In some cases, medication may be prescribed to manage OCD symptoms. Consult with a psychiatrist to explore the potential benefits of medication as part of a comprehensive treatment plan.

Compulsive exercising in the context of OCD can significantly impact an individual's well-being, but it's crucial to recognize that help is available. Seeking support from mental health professionals, engaging in self-reflection, and involving friends and family are essential steps toward breaking free from the grip of compulsive exercise. Remember, recovery is a gradual process, and with the right support, individuals can develop healthier relationships with exercise and regain control over their lives.

Exposure and Response Prevention (ERP) Examples

Exposure and Response Prevention (ERP) is a widely used cognitive-behavioral therapy technique for treating obsessive-compulsive disorder (OCD), including compulsive exercising. The goal of ERP is to gradually expose individuals to anxiety-provoking situations (exposures) and prevent the accompanying compulsive behaviors (response prevention). Here are some exposure and response prevention exercises specifically tailored for compulsive exercising:

1. Scheduled Rest Days:

   Exposure: Plan and schedule specific rest days in your exercise routine.

   Response Prevention: Resist the urge to engage in additional exercise on these planned rest days. Acknowledge and tolerate any discomfort or anxiety that may arise.

2. Reduced Exercise Intensity:

   Exposure: Decrease the intensity and duration of your usual exercise routine.

   Response Prevention: Avoid compensating for the reduced intensity by engaging in additional exercise. Allow yourself to experience any discomfort without giving in to compulsive behaviors.

3. Variable Exercise Routines:

   Exposure: Introduce variety into your exercise routine.

   Response Prevention: Refrain from sticking to a rigid routine. Embrace different forms of physical activity, and resist the urge to follow a set pattern.

4. Mindful Movement Practice:

   Exposure: Engage in mindful exercises such as yoga, tai chi, or meditation.

   Response Prevention: Focus on the present moment during these activities without the pressure to burn calories or achieve fitness goals. Resist any urges to turn the practice into a compulsive exercise session.

5. Flexible Exercise Schedule:

   Exposure: Allow flexibility in your exercise schedule.

   Response Prevention: When unexpected events disrupt your planned workout time, resist the urge to make up for it later in the day. Practice adapting to changes without giving in to compulsive behaviors.

6. Monitoring and Challenging Thoughts:

   Exposure: Monitor and identify irrational thoughts related to exercise.

   Response Prevention: Challenge and reframe these thoughts. For example, if the thought is "I must exercise for two hours every day," challenge it with a more balanced perspective, such as "I can maintain my health with a moderate amount of exercise."

7. Restoration of Non-Exercise Activities:

   Exposure: Identify activities you have neglected due to excessive exercise.

   Response Prevention: Reintegrate these non-exercise activities into your routine. Resist the compulsion to replace them with additional exercise.

8. Gradual Exposure to Body Image Triggers:

   Exposure: Gradually expose yourself to situations that trigger body image concerns.

   Response Prevention: Resist engaging in compulsive exercises to alleviate anxiety related to body image. Allow yourself to sit with the discomfort and challenge distorted thoughts about your body.

It's important to note that ERP exercises should be tailored to individual needs and carried out under the guidance of a mental health professional, preferably one with experience in treating OCD. Seeking support from a therapist ensures that exposures are structured appropriately and response prevention strategies are effectively implemented in the context of compulsive exercising.

Well, that brings us to the end of today's episode. I hope you're feeling inspired and ready to embrace the incredible benefits of exercise as well as schedule a consult for your OCD. Remember, it's not just about looking good; it's about feeling good, inside and out. Thank you for tuning in to "Bossing Up: Overcoming OCD." Until next time, keep moving, stay positive, and normalize getting help for OCD.