Be. Here. Now. to Reduce Stress and Anxiety

By: Devin Vicknair, PhD, MSCP, LPC, Director of Behavioral Health with Northeast Georgia Medical Center: Graduate Medical Education-Family Medicine

Fall is a natural time to enjoy cooler temperatures, appreciate the vibrant colors of the trees, smell the pumpkin spice everything and stroll through our city. Movement is one of the simplest, most evidence-backed tools we have to improve our overall health. Physical activity doesn’t just strengthen your heart, lungs, and muscles… It changes brain chemistry, lowers stress hormones, and reduces symptoms of anxiety and depression. The two sides of health — physical and mental — are not separate tracks; they move together! Our body is designed to move…In fact, not moving is like taking a depressant.

The Physical-Mental Health Connection

Moving your body is one of the most effective, accessible, and low-cost ways to support your mental health. When you move your…

• Brain chemistry shifts.  Exercise helps activate chemicals like serotonin and dopamine, which act as our natural pharmacy and can produce a lift in mood and buffer against anxiety.
• Stress hormones come down.  Regular activity helps regulate the body’s system that controls our stress response. This means a calmer baseline and faster recovery after stressful moments.
• Inflammation eases.  Activity can reduce chronic inflammation, which research has linked to depression and anxiety.
• The mind gets a break.  Focusing on movement interrupts cycles of worry, giving your mind a break from negative thought loops.

How to Build More Movement Into Your Day

The goal isn’t a marathon, even minutes of movement have benefits. Here are a few accessible ways to bring more movement into your routine this month:

• Walk before you run.  Start with 10-15 minutes a day. Research shows that even brief bouts of walking can measurably improve mood and reduce anxiety the same day.
• Make it mindful.  Try pairing movement with attention…notice your breath, your footsteps, the air around you. This practice, often called mindful walking, has been shown to reduce state anxiety after a single session, with benefits that build over several weeks of regular practice.
• Take it outside.  A walk through a park or along a tree-lined trail appears to offer extra benefits for mood and anxiety compared to walking on a treadmill or busy street. So when you can, take your movement outside.
• Stack it onto your day.  A short walk at lunch, parking farther from the entrance, or taking the stairs all count. Movement doesn’t have to look like a workout to make a difference.
• Bring someone with you.  People are more likely to stick with new habits when they feel supported by others… invite a coworker, friend, or family member to join you.

Local Resources to Get Moving in Our Community

You don’t need a gym membership to get started…our region already has free and low-cost spaces designed for movement. Use our public spaces like sidewalks, parks, and trails as places to build activity into daily life, no equipment or membership required. Watch for local programming and events tied to this kind of campaign in our area.

Right here in Gainesville, the Midland Greenway offers a free, walkable option close to home. This paved, tree-canopied trail runs along a former rail corridor through Midtown, connecting the downtown square area to parks, public art, and a skate park, with links into the broader Highlands to Islands trail network. Whether you have 15 minutes or an hour, it’s a flat, accessible route for a mindful walk, jog, or bike ride.

Consider making a goal this month to visit a local trail or green space at least once a week and notice not just how your body feels afterward, but your mood, too.

Hall County and Gainesville City offer 20+ public parks. Check out Hall County Parks & Leisure and Gainesville City Parks & Recreation for more information on parks and resources available in our community.

A Note on What the Research Shows

The evidence connecting movement to better mental health is strong and growing, but it’s worth noting that individual results vary. Movement is best viewed as a powerful complement to professional health care, if needed. If you or someone you know is experiencing persistent anxiety, depression, or other mental health concerns, please reach out to a qualified mental health professional or your healthcare provider.