Posted: May 9, 2006

Sports Psychology: Exercise Addiction

By Michelle Cleere, Sports Psychology Consultant

Note:
Michelle is starting a sports psychology Q and A on the Runner's Web. Submit your questions to Michelle at: SportsMindedMC@aol.com and we will post her answers on the Runner's Web.

Introduction

While so much of society right now is focused on obesity and the fact that obesity is right up there around the #1 killer of American’s, there is another portion of the population at the other end of the spectrum addicted to exercise. Most of these addicts are women, ages 35-60 that are “running on a treadmill for hours, spinning out of control or climbing stairs that lead to nowhere”1 because they have lost their physical, emotional and spiritual balance. They are unhappy in their lives wondering whether or not they have accomplished anything significant and are unhappy with their appearance.

This article is going to discuss positive versus negative exercise addiction, addiction and the brain, the personality of an addict, and how coaches and personal trainers might help offset exercise addiction.

Positive versus negative exercise addiction

Exercise addiction is a psychological and/or physiological dependence on a regular exercise program that is characterized by withdrawal symptoms after 24-36 hours of no exercise. These symptoms may include: anxiety, irritability, nervousness, guilt, etc which only occurs if a person is prevented from exercise due to circumstances beyond their control.2

Positive addictions to exercise promote psychological strength and increase life satisfaction and can be used to help people become stronger. These characteristics lead a person toward enhancement of their state of being and functioning. This typically occurs when a person continues to participate in regular physical activity. “With a positive addiction to exercise, exercisers view their involvement in regular physical activity as important to their lives, and they can successfully integrate this activity with other aspects of their lives, including work, family, and friends”.(2)

When exercise controls a person’s life, it is considered a negative addiction to exercise. Life becomes structured in such a way that home, work and relationships take a back seat to exercise and exercise, rather than enhancing, deters psychological and physiological functioning. Negative addiction to exercise, similar to other addictive processes, is characterized by increasing dose dependence and withdrawal symptoms under deprivation.(2)

The primary symptoms and things to look for in exercise dependency include:
1. Stereotypical patterns of exercise including a regular schedule
2. Increasing priority of exercise versus other activities
3. Increased tolerance to the amount of exercise
4. Withdrawal symptoms related to mood disorder following the cessation of exercise
5. Relief of withdrawal symptoms when exercise resumes
6. Subjective awareness of the compulsion to exercise
7. Rapid reinstatement of the previous pattern of exercise and withdrawal symptoms after a period of abstinence(2)

Addiction and the brain

Compulsive behaviors like compulsive shopping, pathological lying, shoplifting, gambling, overeating, over exercising or obsessions with sex can be “trigger by genetic predisposition, by environmental stress and by the comfort, reassurance, or escape provided by the repetitive behavior itself”.(4)

How do we know what triggers exercise addiction? “A study of mice found that when the exercise was denied to certain animals, brain scans revealed activity in areas normally linked to drug withdrawal”.(3) The same might be true for exercise addicts as many experts believe that exercise addiction is not physical.

This study of mice, published in the journal Behavioral Neuroscience stated that high activity mice reaching their running peak, as displayed by chemical reactions in the brain, then deprived of exercise were found to have higher levels of brain activity in 16 out of 25 brain regions. Change in brain activity was an indication of their motivation to run and were the same brain regions that become activated when you prevent rats from getting their daily fix of cocaine, morphine, alcohol or nicotine.(3)

“The researchers admitted that it was not yet clear whether the same phenomenon would hold true for humans”.(3)

Personality of an addict

The observation is that exercise is an eating disorder like anorexia or bulimia. Although very complex, simply put exercise addiction and eating disorders are both about control. Control over problems and stress at home, work and in relationships.1 Like other addictions including eating disorders, exercise addiction involve an obsession with thoughts of exercise, use of exercise to escape from undesirable feelings and dysfunctional reliance on exercise not exercising such that the behavior is continued regardless of the harm done.(4)

The typical exercise addict began exercising in adulthood to lose weight and become more physically fit. As that begins to happen they begin to feel better about themselves and develop a sense of control over their bodies and their lives; something they had been unable to do through dieting. “In other words, they feel more powerful and more self-confident”.(2)

Solving the problem

Is it the responsibility of coaches and personal trainers to speak up when seeing someone who exhibits negative exercise addiction habits? That’s a difficult question and probably one regarding the personal ethics of those people. Some coaches and personal trainers seeing someone participate in two hours of cardio before their actual “workout” consider the ramifications of that in depletion of muscles and energy and take a personal stand in addressing this issue, others choose not to.(1)

As a coach or trainer you should help direct your client because there are other options besides confronting the situation yourself. Referring a client to another health professional for assistance is always one option. If you feel your client is an exercise addict, which many times include some form of dysfunctional eating, refer your client to a nutritionist. A sports psychologist is helpful in many ways including the following: as a reality check, helping the person to figure out what’s healthy and helping them to find balance. It has also been suggested that meditation and journaling are important to increase focused attention.

Instead of generating wild, distracted energy, the exerciser would be fully focused on her workout, making it concentrated and effective instead of unruly momentum. Another goal would be to cultivate an open presence which means to be acutely aware physically and spiritually of every action—to be in the moment—participating and observing at the same time. The last goal is to cultivate compassion for the self and for other people by re-interpreting negative, irritating situations with compassion, love and forgiveness. In other words, instead of eroding the joints, doing internal organ damage, perpetuating the depression, the over-exerciser needs to develop these basic Zen attributes to heal both mind and body. That means to re-discover the truth through personal experience and to increase flexibility regarding workout time. Make stretching an integral part of the workout routine. By stretching the body instead of contracting or pounding it into submission, the spirit will begin to yield to this more flexible thinking. Ultimately, relationships at home and at work will become more pliant and less stressful.(1)

Conclusion

Many exercise addicts recognize their symptoms of negative exercise behavior. Because exercise addicts tend to be well educated many negative exercise addicts not only recognize but acknowledge the symptoms and the effects negative exercise has on them. Accepting and being able to change those behaviors is an entirely different matter. “Exercise addicts often feel that though exercise may control their lives, it enhances their existence”.(2 )

Trainers and coaches can help with exercise addiction simply by being healthy, positive role models. We can give positive feedback and sound fitness advice and talk to our clients not only about the positive aspects of exercise but the ramifications of over exercise.

References

1 Mandel D. Turn on your Inner Light: Fitness for Body, Mind and Soul. NY: Busy Bee Group. 2003.
2 Weinberg RS, Gould D. Foundations of Sport & Exercise Psychology. Champaign, IL: Human Kinetics Publishers, Inc. 2003.
3 Brain reveals exercise addiction. BBC News UK edition. 1 December, 2003. Retrieved April 10, 2004 from http://news.bbc.co.uk/1/hi/health/3253258.stm
4 Inaba DS, Cohen WE, Holstein ME. Uppers, Downers, All Arounders: Physical and Mental Effects of Psychoactive Drugs. Oregan: CNS Publications, Inc. 1997.

Michelle is owner of Sports Minded, a Sports Psychology Consulting practice. She works with individuals and groups on performance enhancement. Michelle is an NASM-certified personal trainer and a USAT-certified triathlon coach. E-mail questions and comments to her at SportsMindedMC@aol.com or check out her web site at MentalStrength.com.

The top 2 biggest mental challenges for endurance athletes are: negative self talk and anxiety.

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