Dealing with self-conscious feelings at a new gym
Starting a new fitness routine can be an exciting and empowering experience. But for many people, the prospect of joining a new gym can also be intimidating and overwhelming. We all have a fear of being judged by others, and oftentimes feeling self-conscious about one's appearance is a main driver to make a change in the first place. For beginners simply not knowing how to use the equipment can contribute to feelings of discomfort.
This article will discuss some of the natural reasons for that new gym feeling, and strategies for dealing with these self-conscious feelings and provide tips for making the most of your new gym experience. Let’s continue!
First, it’s good to point out that it is a natural phenomenon which causes us to experience strong emotions while at the gym, as exercise can release hormones such as adrenaline and cortisol. Even a slight temporary increase in social anxiety may trigger a physiological response known as “fight or flight”. Yes, social anxiety can trigger the fight or flight response in some people. The fight or flight response is a natural reflex that kicks in when a person perceives a threat or danger. For people with social anxiety, social situations can be perceived as threatening or dangerous, and this can trigger the fight or flight response. This can cause a range of physical symptoms, such as increased heart rate, rapid breathing, and sweating, as well as emotional symptoms, such as fear and anxiety.
Some people may also feel emotional while at the gym because they are working through difficult personal issues or experiences. Even though exercise can provide a healthy outlet for those emotions, sometimes we tend to dwell on past mistakes or drama when we become tired and focus is waning.
If this describes you, try the following quick tips in response to the new gym feeling:
Take slow, deep breaths to calm your body and mind.
Focus on the present moment and let go of worries about the past or future.
Engage in your workout task-by-task, be detail oriented and intentional to reduce any hyper awareness of your surroundings..
Avoid overthinking: It's natural to have thoughts and worries, but try not to dwell on them too much. Instead, focus on the present and take things one step at a time.
Tell a fitness coach if you are feeling overwhelmed or need help managing your stress.
In severe cases your fitness coach may suggest changes to your fitness strategy. There are many other ways to get in some exercise that might be more enjoyable and less overwhelming. One option is to focus on activities that take place in nature, such as hiking, biking, or swimming. These types of activities can be just as effective at improving your fitness levels, and they often provide a more peaceful and enjoyable experience. Plus, spending time in nature has been shown to have numerous mental and emotional benefits, so it can be a great way to improve your overall well-being.
Remember that these feelings are temporary and will pass as you progress in your journey. It's important to allow yourself to feel and process your emotions, rather than trying to push them aside. Sometimes in the moment you have to just take in the big picture and find peace in the positive new changes you’re making. Seeking support from friends, family, or a professional can also be helpful in dealing with strong emotions. It's important to take care of yourself and reach out for support when you need it.
Just know:
It's important to note that when you're at the gym, everyone there is focused on their own workouts and goals. No one is paying as much attention to you as you might think. It can be easy to feel self-conscious when you're working out, especially if you're trying something new or challenging. But it's important to remember that everyone is there to improve themselves, just like you are. So don't be afraid to take risks and try new things at the gym. Chances are, no one is judging you as harshly as you might think.
Final tip, have a plan before you show up:
Having a workout plan before going to the gym can be beneficial for a number of reasons. For one, it can help to ensure that you are making the most of your time at the gym by allowing you to focus on specific goals or muscle groups. This can be especially helpful if you have a busy schedule and need to make the most of the time you have available for exercise.
Having a plan can also help to prevent you from becoming overwhelmed or confused about what to do at the gym. With a pre-planned workout, you can simply follow the plan and know that you are doing the right exercises to help you achieve your fitness goals. This can help to keep you motivated and on track, and can also prevent you from wasting time trying to figure out what to do at the gym.
Additionally, having a plan can help you to avoid overtraining or undertraining specific muscle groups. By following a balanced and well-designed workout plan, you can make sure that you are giving all of your muscle groups the attention they need to stay healthy and strong. This can help to prevent imbalances and injuries, and can also help to ensure that you are making progress towards your fitness goals.
Overall, having a workout plan before going to the gym can help to make your workouts more effective and efficient, and can also help to keep you motivated and on track towards achieving your fitness goals.
About the author:
I’m a Matador Fitness certified personal trainer and nutrition coach based in Nashville, Tennessee. I have dedicated my career to helping others achieve their fitness goals with a passion for health and fitness. My personalized training and nutrition plans focus on improving aspects of physical and mental well-being.
I can be reached at coach@matadorfitness.com for month-to-month personal training and nutrition coaching services.
