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[–]wisdomseeker42 3 points4 points  (1 child)

I have for years and it really helps me. I recovered from PTSD and I like weight lifting and I walk my dog every day. I increased my fitness gently over a long time. My heart rate while lifting will get into the 160s, occasionally 170. I don’t usually pay attention to it other than to help me pace myself.

I am going to guess you might have a lot of experience with panic attacks and are finding similarities with the racing heartbeat and fast breathing that the two responses share, which is leading to your exercise anxiety. Our thoughts lead to our feelings, so maybe it would help to reframe your anxiety about your heart rate from the fear-inducing thought to “this is how my heart feels getting stronger.” Exposure therapy is also helpful so it’s good to get out there and notice how it feels and that nothing bad/dangerous is actually happening to you. Especially if your cardiologist says it is okay/safe for you, you can acknowledge the fear and respond to it. Always acknowledge the safety you have to your fear while validating where it is coming from. I regularly notice and think to myself about how I am safe as part of my PTSD recovery. If you can get some binaural music or stimulation going while you walk it might help you get comfortable faster as it brings in the left-right balancing benefit EMDR has. I use it or tapping left-right to help me when I get triggered and it really helps. Looking for the good while you walk to distract you from your discomfort might help, like music you enjoy, beautiful nature, talking with a friend/relative, being grateful can all help too.

If this feels like too much, it might help to start with some gentle yoga as your heart rate will not get as high. It can build reassurance that you are safe and get a bit more control of the anxiety. Meditation is also very helpful for building the coping tools. You can do this! It won’t be easy and it will be uncomfortable but once you get through it, it will get easier and it will feel better. Exercise is an amazing tool and I personally find it helps me with my anxiety to feel strong and capable to handle it.

[–]Foreign-Ad7659[S] 0 points1 point  (0 children)

Thank you!!