I'm going to be honest with you about something I don't talk about much.
For two years of my life, I was drowning. Alcohol. Substances. Body dysmorphia. Anxiety that wouldn't shut up. Depression that made getting out of bed feel impossible.
And the whole time, I was still training clients. Still showing up at the gym. Still acting like I had it together.
People would ask me: "Does exercise help with anxiety?"
And I'd give them the textbook answer: "Yeah, it releases endorphins. It's good for your mental health."
But here's what I didn't tell them:
Exercise helped. But it didn't fix me.
It took hitting rock bottom, surrendering my life to Christ, and building a foundation of faith before I started to actually heal. The gym was part of the process—but it wasn't the whole answer.
So can exercise fix your anxiety?
No. But it can help. And I'm going to tell you exactly how—and when it's not enough.
What the Science Says (And What It Doesn't)
Let's start with what we know.
Research shows that exercise does help with anxiety and depression. Consistently. Across hundreds of studies.
Here's what happens when you exercise:
- Endorphins release – Natural "feel-good" chemicals that reduce pain and boost mood
- Cortisol drops – The stress hormone decreases after exercise (though it spikes during)
- BDNF increases – Brain-derived neurotrophic factor, which helps grow new brain cells and improves brain function
- Serotonin and dopamine balance – Key neurotransmitters that regulate mood
- Sleep improves – Better sleep = better mental health
The data is clear: Exercise works as well as some medications for mild to moderate depression and anxiety.
But here's what the studies don't tell you:
Exercise doesn't fix trauma. It doesn't heal deep wounds. It doesn't replace therapy, medication, or faith.
It's a tool. A powerful one. But it's not the whole toolbox.
When Exercise Actually Helps (What I've Seen Work)
Over 13 years, I've trained hundreds of people battling anxiety, depression, and stress. Here's what I've seen actually work:
1. Exercise Gives You a Win When Everything Else Feels Like a Loss
When you're anxious or depressed, your brain tells you: "You're failing at everything."
But when you finish a workout—even a bad one—you get proof that you can still do hard things.
You showed up. You moved your body. You finished.
That matters. Especially when your brain is lying to you about your worth.
2. Exercise Interrupts the Anxiety Loop
Anxiety feeds on inactivity. You sit. You ruminate. You spiral.
Exercise forces you to move. It shifts your focus from your thoughts to your body. It breaks the loop—even if just for 30 minutes.
I've had clients tell me: "The gym is the only hour of my day where my brain shuts up."
That's real. That's valuable.
3. Exercise Builds Discipline, Which Transfers to Life
Your brain doesn't know the difference between pushing through one more rep and pushing through a hard conversation, a difficult task, or a moment of fear.
Training your body trains your mind.
When you learn to do things even when you don't feel like it—wake up early, lift heavy, finish the workout—you're building mental toughness that shows up everywhere else.
4. Exercise Gives You Structure
When life feels chaotic, routine helps.
Knowing you have a workout scheduled at 6 AM gives you something to anchor to. It's a commitment. A rhythm. A reason to get out of bed.
Structure fights anxiety. Exercise provides structure.
When Exercise Isn't Enough (And That's Okay)
Here's where I need to be real with you.
Exercise is not a cure-all.
If you're dealing with:
- Severe depression or suicidal thoughts
- Panic attacks that make it hard to function
- Trauma that won't go away no matter how much you train
- Anxiety so bad you can't leave your house
You need more than a workout plan.
You need therapy. Maybe medication. Maybe a support system. Maybe faith. Probably all of the above.
I thought I could outwork my demons. I couldn't. And trying to do it alone almost destroyed me.
There's no shame in needing help. The strongest thing you can do is admit you can't do it alone.
What Type of Exercise Helps the Most?
Not all exercise hits the same when it comes to mental health. Here's what I've seen work best:
For Anxiety: Steady-State Cardio or Lifting
Anxiety is energy with nowhere to go. You need to burn it off.
Try:
- Walking (30-60 minutes, outdoors if possible)
- Running or cycling at a moderate pace
- Lifting weights with a structured program
Why it works: Steady, rhythmic movement calms your nervous system. Lifting gives you something to focus on besides your thoughts.
For Depression: Strength Training
Depression tells you: "You're weak. You're useless. You can't do anything."
Lifting weights proves that lie wrong.
Every week, you're lifting more. Getting stronger. Progressing. That's tangible proof that you're capable—even when your brain says you're not.
Plus: Strength training has been shown to be as effective as cardio for reducing depression symptoms—sometimes more so.
For Stress: HIIT or Boxing
Stress builds up. Sometimes you just need to hit something or sprint until your lungs burn.
Try:
- Boxing or kickboxing
- HIIT circuits (sprints, burpees, sled pushes)
- Anything that lets you go hard and release
Why it works: High-intensity exercise is cathartic. It gives stress a physical outlet.
For Sleep Issues: Morning or Afternoon Exercise
If anxiety or stress is wrecking your sleep, exercise earlier in the day.
Morning workouts set your circadian rhythm. Afternoon workouts give you an energy boost that wears off by evening.
Avoid: Intense workouts within 2-3 hours of bedtime. They spike cortisol and can make it harder to fall asleep.
What I Wish I Knew Earlier
Looking back on those two years I was struggling, here's what I wish someone had told me:
1. Exercise Is Part of the Solution, Not the Whole Solution
I tried to fix everything in the gym. I couldn't.
Exercise helped. But I also needed:
- Faith (the foundation of everything)
- Therapy (to process trauma)
- Community (people who loved me when I couldn't love myself)
- Sobriety (substances were masking the real pain)
Don't put all your hope in one thing. Build a foundation.
2. Consistency > Intensity
You don't need to destroy yourself in the gym to feel better.
A 30-minute walk every day will do more for your mental health than one brutal two-hour workout per week.
Show up. Even if it's light. Even if it's short. Just show up.
3. Rest Days Are Not Weakness
When you're anxious or depressed, it's easy to think: "If I stop, I'll fall apart."
But overtraining makes anxiety worse. Your body needs rest to heal—physically and mentally.
Rest is not quitting. Rest is part of the process.
4. Faith Changed Everything
I'm a Christian. I don't hide that.
And I'm telling you: surrendering my life to Christ was the turning point. Everything else—exercise, therapy, sobriety—fell into place after that.
I'm not saying exercise doesn't work if you're not a believer. It does. The science is clear.
But for me? Faith was the foundation. Everything else was built on top of that.
How to Start If You're Struggling Right Now
If you're dealing with anxiety, depression, or stress, here's what I'd tell you:
Step 1: Start Small
Don't try to overhaul your life overnight.
Start with: 10 minutes of walking. Every day.
That's it. Just move. Prove to yourself you can show up.
Step 2: Pick Something You Don't Hate
You're not going to stick with something you despise.
If you hate running, don't run. If you hate lifting, don't lift. Find something you can tolerate—or better yet, something you enjoy.
Step 3: Make It a Non-Negotiable
Schedule it. Put it on your calendar. Treat it like a doctor's appointment.
Your mental health is worth the time.
Step 4: Get Support
Tell someone you're struggling. A friend. A therapist. A pastor. A coach.
You don't have to do this alone. And you shouldn't.
The Bottom Line
Can exercise fix your anxiety?
No. But it can help. A lot.
It won't replace therapy, medication, faith, or community. But it's a powerful tool that science backs up and thousands of people (including me) can testify to.
Exercise gives you:
- A sense of control when life feels chaotic
- Proof that you can do hard things
- A break from the noise in your head
- Momentum when everything else feels stuck
But most importantly: It reminds you that your body is capable. And if your body is capable, maybe you are too.
If you're struggling, start small. Show up. Move your body. And get help if you need it.
You're not alone. And you're not broken.
— CJ Critney
Owner, FYTS Fitness | Westlake Village, CA
"Cast all your anxiety on Him because He cares for you."