Anxiety disorders are among the most common mental illnesses. And so there are many people who also develop a fear of the gym. Especially after more than two years of the corona pandemic, many people find it difficult to go back to the gym. FITBOOK explains how this happens and how you can overcome the fear.
«Social phobia is the third most common mental disorder after alcohol addiction and depression,» says David Lechner, psychological psychotherapist at Selfapy. In 75 percent of cases, it begins before the age of 16. Women are affected about 1.5 times more often than men, according to the expert, who has been working in digital care for several years. The specific fear of the gym (Gym Anxiety) mainly affects people who have never been to the gym. But even people who have had a long break, for example due to the corona pandemic, often cannot bring themselves to go to the gym. FITBOOK explains where fear comes from and how to overcome it.
How does the fear of the gym manifest itself?
Basically, anyone can develop a fear of the gym. Not only beginners, but also people who have been training there for years. At some point you suddenly become anxious, intimidated and embarrassed in the training environment. It usually starts at the entrance: you feel uncomfortable, you want to avoid the employees and you avoid the routine greetings of the trainers.
Above all, you think about what other people might think about you. «What do people think of me when I walk to the locker room? How do I look when I do exercises? Who is watching me? What if I do an exercise incorrectly and make a fool of myself doing it?” These and similar questions become mental cinema of self-doubt, insecurities and fears.
The corona pandemic has also triggered other fears. Many now feel uncomfortable in crowded rooms and when asked to touch objects that others have touched before. The fitness room is viewed almost as a germ cell. So the simplest solution is to avoid this danger zone.
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Social phobias are very common
«The fear of the gym is not an independent anxiety disorder,» says the expert Lechner. It is completely normal to feel excited when you find yourself in a new or unfamiliar situation. «One psychological disorder that could lead to fear of going to the gym, among other things, would be social phobia,» explains Lechner. In this case, however, the fear would not only be limited to the gym, but would also affect other areas of life.
Social phobias are very common in Germany. After alcohol addiction and depression, it is the third most common mental disorder. About seven to 12 percent of people will develop a social phobia at least once in their lifetime.1
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Signs of social phobia
- Fear of being the center of attention, of being observed and judged
- Fear of being perceived as weird, embarrassing, or ridiculous
- Shame about normal behaviors such as B. walking, eating or talking in front of other people
- resulting visible signs of fear such as B. Blushing, sweating and trembling
- physical anxiety reactions such as severe heart palpitations, nausea, diarrhea or muscle tension
Whether a “normal” fear or a social phobia is present depends above all on the impairment in everyday social and professional life, says David Lechner. Definitely only an expert can evaluate that. However, anyone who avoids certain everyday situations, such as visiting a gym, for the reasons mentioned above, could suffer from social phobia.
What leads to the fears?
How fears develop in people is very diverse and depends on several factors. The corona pandemic in particular is likely to be another factor that contributes to the feeling of discomfort in crowded rooms and the fear of contact with viruses and bacteria when touching training equipment. Basically, it is an interaction of various factors, as the information portal Psychenet.de reports:
- genetic predisposition
- Personality traits such as shyness and fear of new, unfamiliar situations
- Excessive expectations of oneself, negative self-image, catastrophic fantasies regarding the effects of one’s own behavior
- Focusing on one’s own physical symptoms, such as blushing and trembling, makes them even worse
- Parents’ controlling and overprotective parenting style
- Negative experiences in childhood and adolescence, such as being laughed at, humiliated, or excluded by others
- Stressful life events (death of a loved one or a breakup)
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How do you overcome the fear of going to the gym?
Anyone who develops an anxiety disorder as an adult will find it difficult to overcome it themselves. “The good news is that social phobia can be overcome. Psychotherapy is particularly well suited for the treatment of social anxiety,» explains Professor Dr. Falk corpse ring. He heads the research network for psychotherapy of social phobia, SOPHO-NET.2 for short, funded by the Federal Ministry of Education and Research (BMBF).
However, if you only have a «normal» and temporary fear of going to the gym, i.e. not a morbid fear, you can overcome it with a few tricks.
- Go to the gym with a training partner: Ideally, it should be someone who is well versed in the equipment and exercises and will help you become more confident. But even if the training partner does not have much experience themselves, you benefit enormously from the present. You have someone to talk to and you are not alone in the center of attention. In addition, sport is more fun for two!
- Book some coaching lessons: Especially when you start gym training, you should definitely book a few trainer lessons. In this way you will learn how to use the equipment correctly and how to carry out exercises correctly. In addition, the coach can create an individual training plan. Through the trainer lessons, you will also gain more self-confidence and learn to move confidently in a fitness studio.
- Avoid rush hour: Ask at reception when the fewest visitors train. Often it is early in the morning, during the day or late in the evening. So you don’t have to queue to wait for free devices and you don’t feel like an obstacle. In addition, the atmosphere is quite stressful when everyone is venting on the devices after work.
- Positive association with the gym: Embrace the idea that going to the gym is good for you. They promote your health and get your body in shape. In addition, you are guaranteed to feel better after each workout than before.
- Set goals: for example the summer season. Muscular arms and legs and a flat stomach are particularly effective in summer clothing. When you have a goal in mind, it motivates you to exercise regularly. And the fear of the gym disappears by itself.