stress increase your improve your sleep and improve your physical and emotional functioning Feeling good about yourself means more likely to cope well because you believe in your ability to do so Exercise also increases endorphins the natural painkiller and decreases the stress hormone cortisol worth And if 30 minutes feels like too much too quickly keep in mind that research is showing that even a vigorous walk improves cognitive functioning and mood Make a realistic exercise goal Pick something you enjoy doing so you will continue to do it For example walk every day for 15 to 20 minutes Then after two weeks increase the amount of time or increase to a light jog Be sure to check with your medical doctor that exercise is safe for your physical condition Write down now what your exercise goal goal is too any physical movement is better than none However each time you exercise your mood will improve and your anxiety will decrease so consider doing something on a daily basis When experiencing acute anxiety employ the remedy If anxious and you vigorously exercise for 10 a brisk walk jogging bouncing on a trampoline jumping anxiety will decrease almost immediately Lifting