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Why Your Exercise Routine Is Stressing You Out
You’ve likely heard that exercise is one of the best natural remedies for stress and anxiety—and, when done in moderation, it absolutely is. Countless studies show that regular physical activity helps regulate mood, increase resilience, and boost mental health.
But what if your gym routine is actually fueling your stress rather than alleviating it?
A 2019 study in The Lancet Psychiatry examined data from 1.2 million people and found that while moderate exercise improved mental health, those who exercised too frequently or intensely actually reported worse mental health outcomes, including higher levels of stress, anxiety, and mood instability.
In other words, high-intensity workouts, excessive cardio, or overtraining without adequate rest could be keeping your body in a constant state of "fight-or-flight." Instead of feeling calmer, you might feel jittery, restless, or exhausted—especially if you already struggle with anxiety, high stress, or nervous system dysregulation.
That’s… not ideal. But the good news is, there are ways to work around it.
For a deeper dive, check out the latest episode of Mental Health Bites (you can listen right here in substack, on Apple, Spotify, or watch on YouTube). For now, let’s explore why some people feel more anxious, restless, or even irritable after workouts, rather than relaxed.
Exercise Is a Type of Stress (Which Can Be Both Good and Bad)
At its core, exercise is a form of controlled stress. When you work out, your sympathetic nervous system kicks into gear, activating the fight-or-flight response. This is natural, and even beneficial, in moderation, as it builds resilience, increases dopamine and serotonin, and enhances cardiovascular health.
But here’s the key: Your body doesn’t distinguish between different types of stress.
* Work stress? Same nervous system activation.
* Cramming for an exam? Same activation.
* Not getting enough sleep? Same activation.
* Pushing through an intense workout after a long, exhausting day? You guessed it—same activation.
Your nervous system doesn’t care whether the stressor is "good" or "bad"—it just registers it as stress.
The "More is Better" Fitness Myth
Fitness culture and social media often push the "no excuses" mentality, urging us with phrases like:
* "Feeling anxious? Sweat it out!"
* "Push harder, no matter what."
* "More cardio = more mental clarity."
But here’s the truth: This one-size-fits-all approach doesn’t work for everyone—especially for those with an overactive nervous system.
A 2022 study in Frontiers in Psychiatry examined anxiety sufferers and found that high-intensity workouts, when done without proper rest, led to higher cortisol levels and nervous system dysregulation. Instead of feeling relaxed after exercise, their stress response stayed activated for hours—even days.
Even professional athletes like NBA star Kevin Love and Olympic gymnast Simone Biles have spoken about how overtraining negatively impacted their mental health. Former NFL quarterback Tom Brady didn’t achieve longevity by pushing too hard; instead, he focused on strategic recovery and mental resilience training.
So, What Should You Do Instead?
A Practical Tip: “What Does My Body Need Today?”
Instead of buying into the "more is better" fitness mindset, try shifting your focus. Ask yourself: What does my body need today?
Here’s a simple framework to help you listen to your body and adapt your workouts:
* The Morning ScanBefore working out, take 60 seconds to check in with your body. Are you feeling calm and rested? If so, you can handle moderate or high-intensity exercise. If you're feeling anxious, jittery, or sleep-deprived, opt for lower-impact movements like yoga, walking, or mobility exercises instead.
* The 80% RuleStop before reaching total exhaustion. Exercise should leave you feeling recharged, not drained. Aim for about 7-8 out of 10 effort. This way, you finish your workout with energy left in the tank.
* Balance Highs and LowsIf you engage in high-intensity workouts, balance them with parasympathetic-friendly activities—things like breathwork, stretching, or light strength training. This helps prevent nervous system overload.
* Track Your Heart Rate Variability (HRV)HRV is an excellent measure of how well your nervous system is recovering. If you use devices like the Oura Ring, Whoop, or Apple Watch, track your HRV. A low HRV means it’s time for a gentler workout. A high HRV means you're ready to push harder.
Remember, Exercise Should Be a Tool for Mental Clarity, Not Another Source of Stress. Listen to your body, adjust your workouts to match your energy levels, and remember that recovery is just as important as training.
I will admit, I fall prey to this sometimes, too! I use cardio exercise as a way to cope with stress, but there are times, when it feels like I’m more stressed out by working out (or trying to squeeze my workout into a very busy day). I’m learning to check in with my body and mind, value recovery days, and lean into other stress management tools on those days. On these days, I tell myself, “I’m listening to my body and giving it what it needs.”
If you have a workout buddy or a friend who’s also into fitness, share this framework with them. You might just help them get more out of their workouts—and feel more at ease in the process.
If you found this newsletter helpful, share it with someone who might enjoy it.
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
Follow me on TikTok
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
Get full access to The New Rules of Attachment at drjudyho.substack.com/subscribe
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By Get Your Dose of Mental Wellness News and Tips in Just 10 MinutesYou’ve likely heard that exercise is one of the best natural remedies for stress and anxiety—and, when done in moderation, it absolutely is. Countless studies show that regular physical activity helps regulate mood, increase resilience, and boost mental health.
But what if your gym routine is actually fueling your stress rather than alleviating it?
A 2019 study in The Lancet Psychiatry examined data from 1.2 million people and found that while moderate exercise improved mental health, those who exercised too frequently or intensely actually reported worse mental health outcomes, including higher levels of stress, anxiety, and mood instability.
In other words, high-intensity workouts, excessive cardio, or overtraining without adequate rest could be keeping your body in a constant state of "fight-or-flight." Instead of feeling calmer, you might feel jittery, restless, or exhausted—especially if you already struggle with anxiety, high stress, or nervous system dysregulation.
That’s… not ideal. But the good news is, there are ways to work around it.
For a deeper dive, check out the latest episode of Mental Health Bites (you can listen right here in substack, on Apple, Spotify, or watch on YouTube). For now, let’s explore why some people feel more anxious, restless, or even irritable after workouts, rather than relaxed.
Exercise Is a Type of Stress (Which Can Be Both Good and Bad)
At its core, exercise is a form of controlled stress. When you work out, your sympathetic nervous system kicks into gear, activating the fight-or-flight response. This is natural, and even beneficial, in moderation, as it builds resilience, increases dopamine and serotonin, and enhances cardiovascular health.
But here’s the key: Your body doesn’t distinguish between different types of stress.
* Work stress? Same nervous system activation.
* Cramming for an exam? Same activation.
* Not getting enough sleep? Same activation.
* Pushing through an intense workout after a long, exhausting day? You guessed it—same activation.
Your nervous system doesn’t care whether the stressor is "good" or "bad"—it just registers it as stress.
The "More is Better" Fitness Myth
Fitness culture and social media often push the "no excuses" mentality, urging us with phrases like:
* "Feeling anxious? Sweat it out!"
* "Push harder, no matter what."
* "More cardio = more mental clarity."
But here’s the truth: This one-size-fits-all approach doesn’t work for everyone—especially for those with an overactive nervous system.
A 2022 study in Frontiers in Psychiatry examined anxiety sufferers and found that high-intensity workouts, when done without proper rest, led to higher cortisol levels and nervous system dysregulation. Instead of feeling relaxed after exercise, their stress response stayed activated for hours—even days.
Even professional athletes like NBA star Kevin Love and Olympic gymnast Simone Biles have spoken about how overtraining negatively impacted their mental health. Former NFL quarterback Tom Brady didn’t achieve longevity by pushing too hard; instead, he focused on strategic recovery and mental resilience training.
So, What Should You Do Instead?
A Practical Tip: “What Does My Body Need Today?”
Instead of buying into the "more is better" fitness mindset, try shifting your focus. Ask yourself: What does my body need today?
Here’s a simple framework to help you listen to your body and adapt your workouts:
* The Morning ScanBefore working out, take 60 seconds to check in with your body. Are you feeling calm and rested? If so, you can handle moderate or high-intensity exercise. If you're feeling anxious, jittery, or sleep-deprived, opt for lower-impact movements like yoga, walking, or mobility exercises instead.
* The 80% RuleStop before reaching total exhaustion. Exercise should leave you feeling recharged, not drained. Aim for about 7-8 out of 10 effort. This way, you finish your workout with energy left in the tank.
* Balance Highs and LowsIf you engage in high-intensity workouts, balance them with parasympathetic-friendly activities—things like breathwork, stretching, or light strength training. This helps prevent nervous system overload.
* Track Your Heart Rate Variability (HRV)HRV is an excellent measure of how well your nervous system is recovering. If you use devices like the Oura Ring, Whoop, or Apple Watch, track your HRV. A low HRV means it’s time for a gentler workout. A high HRV means you're ready to push harder.
Remember, Exercise Should Be a Tool for Mental Clarity, Not Another Source of Stress. Listen to your body, adjust your workouts to match your energy levels, and remember that recovery is just as important as training.
I will admit, I fall prey to this sometimes, too! I use cardio exercise as a way to cope with stress, but there are times, when it feels like I’m more stressed out by working out (or trying to squeeze my workout into a very busy day). I’m learning to check in with my body and mind, value recovery days, and lean into other stress management tools on those days. On these days, I tell myself, “I’m listening to my body and giving it what it needs.”
If you have a workout buddy or a friend who’s also into fitness, share this framework with them. You might just help them get more out of their workouts—and feel more at ease in the process.
If you found this newsletter helpful, share it with someone who might enjoy it.
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Check out my TEDxReno talk
Visit my website!
Take my Attachment Styles Quiz!
Follow me on LinkedIn
Follow me on Instagram
Follow me on Facebook
Follow me on X
Follow me on TikTok
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
Get full access to The New Rules of Attachment at drjudyho.substack.com/subscribe