As a substance abuse counselor, I try to stay on top of research. Especially when it covers trigger/anxiety management. Usually, triggers and anxiety are like peas and carrots and are almost always found together. In my experience, if we can manage anxiety, we can mange our triggers. If we can manage our triggers, we can manage our anxiety.

My favorite place to find this research is www.recoveryanswers.org and when an article seems to provide material with which I either strongly agree or strongly disagree, I share it. An article entitled, “Exercise has many mental health benefits, but can it reduce craving and negative mood in active alcohol use disorder?” was one such article with which I agreed. Long title notwithstanding, it presented results of a study through which participants were craving alcohol, then rode an exercise bike for twelve (12) minutes, and lo and behold, after the bike session, their cravings were reduced. that’s it. Simple.

The article shared evidence that suggested that exercise, in general, is good for people in recovery. But that’s kind of a no-brainer. What was most interesting to me about this research is that it shows that, when triggered, a short burst of physical activity can reduce the anxiety. Further, through extension, I’m willing to bet that if the research extended to any type of anxiety or panic event, then short bursts of exercise could reduce the adverse impacts of the anxiety/panic episode.

It works for me. When I start to get a bit stressed out, I tend to take a brisk walk. I don’t go far and I don’t walk for long, but when I return to the problem I was facing that caused my stress, I tend to handle it better. People may think I look like a crazy man walking as I do, but I don’t care. I have studied heart rate variability over the years and I know that after exercise, heart rate slows. Heart rate increase is also associated with anxiety and being triggered, and so it fits that exercising would then slow the heart rate. Slow heart rate equals better thinking.

So, I share this research hoping it helps if you are stressed, anxious, or triggered. You don’t have to be an alcoholic to realize benefits of alcohol craving interventions. After all, we all can become anxious, even if we aren’t physically dependent upon a substance, and a twelve (12) minute exercise burst isn;t overwhelming. But according to the article, it helps.