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Walk It Off: The Therapeutic Effects of Walking on Anxiety

Updated: Aug 8

Welcome to another blog post from Marble Wellness, your source for comprehensive mental health resources in St. Louis, MO. In today’s post, we explore a simple, yet potent, anxiety management technique that’s available to everyone: walking. Let’s dive in to understand why something as fundamental as walking can have such profound effects on our mental well-being.



A man walks on a trail in the woods. Walking can be a helpful tool to combat anxiety. Learn more in Therapy for Anxiety in St. Louis, MO and connect with an Anxiety Therapist today.

The Powerful Connection between Movement and Mental Health


Exercise has long been recognized for its multitude of physical benefits, but it's equally important for mental health. Physical activity, even in its most basic form - walking, triggers the body to produce endorphins, the natural 'feel-good' hormones. These endorphins act as natural painkillers and mood elevators, helping to alleviate stress and anxiety.

In fact, numerous studies have shown that regular physical activity can significantly reduce symptoms of anxiety and depression, enhance mood, and improve overall mental health. Let's delve deeper into how and why walking, in particular, can be so beneficial for anxiety.


Walking: A Natural Antidote to Anxiety


1. Eases Symptoms of Anxiety:

A brisk walk can have immediate effects on your state of mind. It helps divert your attention from anxiety-inducing thoughts to the physical act of moving. The rhythmic and repetitive nature of walking also has a meditative quality to it, calming your mind and easing anxiety symptoms.

2. Boosts Brain Health:

Walking stimulates the growth of new neurons and helps in the release of neurotransmitters like serotonin and dopamine, which are associated with mood regulation. Regular walks can lead to increased volume in brain regions associated with cognitive function and emotional regulation – a crucial factor for managing anxiety.

3. Encourages Mindfulness:

Walking, especially in nature, can encourage a state of mindfulness. It invites you to focus on the present moment – the feel of the ground beneath your feet, the sounds around you, and the rhythm of your breathing. This mindful practice can have a calming effect, helping to reduce the intensity of anxiety symptoms.

4. Promotes Better Sleep:

Regular physical activity, such as walking, can help regulate your sleep patterns. Since sleep has a direct impact on anxiety levels, a good night's sleep can significantly aid in managing anxiety.

5. Enhances Self-Efficacy:

Committing to a regular walking routine can enhance your confidence and self-efficacy – your belief in your ability to execute behaviors necessary to manage your anxiety. It instills a sense of control over your mental well-being, a key component in managing anxiety disorders.


Incorporating Walking into Your Daily Routine


Starting a new routine can be daunting, but it's essential to remember that any movement is better than no movement. Here are a few tips to make walking a part of your daily routine:

  • Start Small: Start with what feels comfortable – even if it's just 5-10 minutes a day. Gradually increase the time or distance as your comfort and confidence grow.

  • Make It Enjoyable: Listen to music, an audiobook, or a podcast. Or, invite a friend to join you. Make your walk an experience you look forward to.

  • Walk in Nature: If possible, choose a park, beach, or trail for your walks. The benefits of walking are amplified when combined with the calming effects of nature – a practice known as ecotherapy.

  • Set Realistic Goals: Don’t set the bar too high right at the start. Your goal can be as simple as "I will walk for 10 minutes today."

  • Make It a Habit: Try to incorporate your walk into your daily routine. Perhaps it’s first thing in the morning, during your lunch break, or after dinner. Consistency is key when it comes to reaping the benefits of walking.

Wrapping Up


While walking isn't a cure-all for anxiety, it is an accessible, cost-free tool that can make a substantial difference in managing anxiety symptoms. It's a testament to the idea that small steps can lead to big changes.


At Marble Wellness, we are advocates for comprehensive, holistic approaches to mental health. This includes talk therapy, cognitive-behavioral therapy, mindfulness techniques, nutritional counseling, and indeed, physical activity like walking.


Remember, it's crucial to consult with a mental health professional for a comprehensive treatment plan if you're dealing with anxiety. Walking can be a valuable complement to your overall treatment strategy, working synergistically with other therapeutic methods to improve your mental well-being.


Start Your Journey to Healing Today with Therapy for Anxiety in St. Louis, MO


Walking your way to wellness might seem too good to be true, but sometimes the simplest solutions are the most effective. So lace up those shoes, step outside, and start your journey toward a calmer mind.


Reach out to Marble Wellness:


Our Client & Project Coordinator will be your first point of contact. She'll get you set up with a good match for you on our team, and talk first appointment details.


Meet with one of our Anxiety Therapists:


All of the members of our team are trained in and skilled at treating anxiety. They will work with you to personalize a plan to cope with and reduce your anxiety.


Start to overcome your anxiety:


Whether it's in-person, online, or park therapy, you and your therapist will use their skills and strengths to help you start to live a life free from anxiety.


Other Mental Health Services at Marble Wellness


At Marble Wellness, our goal is simple: Counseling services are designed to help set you on a path of living a more fulfilled, calm, and happy life. We specialize in anxiety, depression, grief, chronic illness, therapy for men, couples, and maternal overwhelm. We can also help new moms with various postpartum concerns, moms in the thick of parenting, and moms with teens. In addition to in-person options, we can also chat from wherever you are in the state with online therapy in Missouri and online therapy in Illinois. No matter where you are in your journey, we would love to support you.


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