Can Running Replace Anxiety Medication?

When anxiety starts to take over, most of us just want one thing—relief. Fast. For some, that means turning to medication, which can be a literal lifesaver. For others, the idea of popping a daily pill might feel overwhelming, intimidating, or just not the first step they want to take.

So here’s a question we hear a lot in the Still I Run community: Can running replace anxiety medication?

The short answer? It depends.

The longer answer? It’s complicated—and super personal (like most aspects of mental illness). But it’s also a fascinating topic that’s gaining traction in the research world, so let’s break it down.

(Just a quick note before we begin: this is not medical advice. We always recommend talking to a licensed mental health professional about your unique needs.)

Understanding Anxiety Disorders

Anxiety isn’t just “worrying too much” or feeling nervous before a big event. It’s a real, diagnosable condition that can interfere with your relationships, work, and ability to enjoy daily life. It’s also one of the most common mental health challenges in the U.S., affecting over 40 million adults each year.

Anxiety symptoms can show up in all sorts of ways: restlessness, racing thoughts or difficulty concentrating, trouble sleeping, tightness in your chest, or even digestive issues. Some people experience anxiety in response to specific situations, while others feel it nearly all the time.

It’s also worth noting that anxiety and depression often go hand-in-hand, and both can take a serious toll on physical health, too. In fact, research shows that anxiety disorders can affect everything from your immune system to your heart health.

Types of Anxiety Disorders

There’s more than one kind of anxiety disorder. Each has its own characteristics, but all of them can be overwhelming:

• Generalized Anxiety Disorder (GAD): Constant worry about everyday things, even when there’s no obvious cause.

• Social Anxiety Disorder: A fear of social situations or being judged by others.

• Panic Disorder: Sudden and unexpected panic attacks—think heart pounding, difficulty breathing, and an overwhelming sense of fear.

• Phobias: Intense fear of a specific thing (like flying, heights, or spiders).

• Obsessive-Compulsive Disorder (OCD) and Post-Traumatic Stress Disorder (PTSD) are often discussed separately, but they also fall under the anxiety umbrella.

• Separation Anxiety: Often associated with kids, but yes—adults can experience it too.

  
  

How Anxiety Medication Works

Anxiety can feel like your brain is stuck in overdrive—thoughts racing, heart pounding, stomach in knots. A lot of that comes down to brain chemistry, and that’s where medication can play a role.

Most anti-anxiety medications work by targeting neurotransmitters—your brain’s chemical messengers. The key players here are:

• Serotonin, which helps regulate mood, sleep, and appetite.

• Dopamine, involved in motivation, reward, and emotional response.

• GABA (gamma-aminobutyric acid), which calms the nervous system and helps slow down the brain’s “alarm bells.”

  
  

When these chemicals are out of balance, it can trigger or worsen symptoms of anxiety, depression, or panic. Anti-anxiety medications aim to restore that balance so your brain and body can hit the brakes on the stress response.

For some, that means fewer intrusive thoughts. For others, it means finally being able to fall asleep, eat a full meal, or feel “normal” in social situations again. And for many, medication provides the mental breathing room to make therapy more productive and impactful.

Types of Anti-Anxiety Medication

Different types target different symptoms, and each comes with its own pros and cons.

Here are the main categories:

• Benzodiazepines (like Xanax, Ativan, or Valium): These act fast—often within 30 minutes—and can be really helpful for panic attacks or short-term stress. But they’re not usually a long-term solution because of the risk of physical dependence and tolerance over time.

• Buspirone: A daily medication used for generalized anxiety disorder (GAD). It’s not habit-forming and doesn’t cause sedation like benzos, but it takes a few weeks to build up in your system before you feel the full effects.

• Beta-blockers (like propranolol): These aren’t technically anti-anxiety meds, but they’re often prescribed to help with the physical symptoms of anxiety—like a racing heart, shaking hands, or sweaty palms—especially before specific events (think: public speaking or flying).

  
  

Each type works differently, and what’s effective for one person might not be the best fit for another. That’s why working with a provider you trust is so important—they can help you weigh the benefits, manage any side effects, and adjust as needed.

Anti-Anxiety Medication vs. Antidepressant Medication

Yes, these are two different types of medication—but they can both be used to manage anxiety disorders.

Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) are technically antidepressants, but they’re also a first-line treatment for many anxiety disorders. They work more gradually than benzodiazepines but can be very effective over time.

That said, not every medication works for every person. Some people feel better within weeks. Others struggle with side effects like weight gain, nausea, fatigue, or emotional numbness. It can take time—and a bit of trial and error—to find what works.

The Downside of Anxiety Medication

And while medication can be a game-changer for many people—it’s also totally valid to have questions, hesitations, or even concerns.

Some people choose not to take them because of concerns about physical dependence, especially with medications like benzodiazepines (which can absolutely relieve anxiety but can also have severe withdrawal symptoms). These can be habit-forming if used long-term and often require a slow, supervised taper to stop safely.

Others may be wary of side effects like fatigue, emotional numbness, or digestive issues. And for some, the trial-and-error process of finding the right med can feel overwhelming.

That’s why many people turn to tools like running as a way to manage anxiety naturally, or to complement other forms of care.

How Running Affects Mental Health

There’s a growing body of evidence suggesting that regular exercise, including running, has a powerful impact on mental health conditions. One study published in the International Journal of Environmental Research and Public Health found that running interventions of all kinds (short, long, intense, or easy) were associated with reduced anxiety and improved mood across the board.

In fact, some research has found that for mild to moderate depression, exercise can be as effective as medication or therapy, and in some cases, even better for physical health outcomes.

Another interesting study even found that moderate-intensity running led to a bigger anxiety-reducing effect than light or high-intensity workouts—especially when participants felt confident in their ability to complete the run. Translation? The sweet spot might be a steady, manageable pace that builds you up instead of burning you out.

So why does it work? What exactly happens to your brain and body when you head out for a run?

Endorphins: The Natural Mood Boosters

You’ve probably heard of the “runner’s high”—that euphoric, calm, sometimes even floaty feeling you get after a good run. That comes from endorphins, which are chemicals your brain releases during exercise. They help block pain and increase feelings of pleasure and well-being.

Endorphins are your body’s natural anti-anxiety agents. They can help quiet racing thoughts, ease tension, and bring on a sense of calm after a stressful day. You don’t have to run a marathon to feel it, either—a 20-minute jog can do the trick.

Running Helps Regulate Stress Hormones

When you’re dealing with chronic anxiety or other mental health problems, your body tends to live in “fight or flight” mode. That means stress hormones like cortisol and adrenaline are often running the show, keeping your system on high alert.

Running helps regulate these hormones. It gives your body a chance to use the stress energy instead of letting it build up. Think of it as shaking the snow globe and letting all the flakes settle back down.

Over time, this can help you feel more balanced, even during non-running parts of your day.

Movement Builds Mental Momentum

There’s something powerful about putting one foot in front of the other—literally. Running is rhythmic, repetitive, and often meditative. It gives your brain a break from constant stimulation and offers a predictable, grounding routine.

This can be especially helpful when anxiety makes everything feel overwhelming. A short run—even just around the block—can be a way to reset your mind and remind yourself: You’re moving forward. You’re doing something good for yourself.

Better Sleep = Better Mental Health

It’s no secret that anxiety can seriously mess with your sleep. Racing thoughts, physical tension, and a general sense of unease can make it hard to fall (or stay) asleep.

Running can improve your sleep quality by helping you fall asleep faster, stay asleep longer, and wake up feeling more rested. That’s a big deal, because better sleep is directly linked to reduced anxiety and improved emotional regulation.

Running Builds Confidence and Self-Efficacy

One of the most underrated benefits of running? The sense of accomplishment it gives you.

Every time you finish a run—no matter the distance—you’re proving to yourself that you can do hard things. Over time, this builds self-efficacy, or the belief that you’re capable of managing challenges.

One study even found that moderate-intensity running had the greatest impact on reducing anxiety—especially when runners felt confident they could complete the workout. So you don’t have to go all-out. In fact, a steady, manageable pace may be more beneficial than an intense sprint.

A Community That Gets It

And finally—there’s the social piece. Joining a running group or simply connecting with other runners online can create a sense of community and support. When you’re struggling with anxiety, knowing you’re not alone can make a huge difference.

As one of our community members shared:

“Running has changed my life in so many ways. Self-confidence, positive attitude towards myself, decreased depression, decreased anxiety are just some of the things I have gained.”

Running doesn’t have to be something you do alone. Our Run Chapters across the U.S. are welcoming communities where you can connect with others who are running for their mental health, too. Whether you’re a beginner or seasoned runner, these local groups offer a supportive space to move your body and talk about the hard stuff—without judgment.

Struggling With Anxiety? Questions to Ask A Mental Health Professional

If you’re feeling overwhelmed by anxiety, you’re not alone—and you don’t have to figure it out by yourself. One of the most empowering steps you can take is to talk with a mental health professional about your options.

Many people manage anxiety with a combination of tools: medication, running or other forms of exercise, and talk therapy (like CBT). There’s no one “right” way to treat anxiety—just the way that works best for you.

If you’re curious about how running might fit into your mental health routine, here are some helpful questions to ask your provider:

• “Can running or regular exercise be part of my anxiety treatment plan?”

• “Would you recommend I try running alongside my current medication or therapy?”

• “Are there any risks I should be aware of if I add or swap in exercise?”

• “How can I tell if my current treatment plan is working—or if it needs adjusting?”

• “What other tools or resources would support my mental health outside of appointments?”

• “Can we explore a more holistic approach that includes movement, talk therapy, and (if needed) medication?”

  
  

If the idea of getting started with running feels intimidating (or out of reach financially), our Mental Health Runner Program might be the perfect place to begin. We’ll help you get the gear you need, connect you with the community, and guide you through the first steps of using running as a tool to support your mental health.

The Bottom Line

So, can running replace medication to treat anxiety disorders?

Maybe—for some people, in some situations. There’s solid evidence that exercise can be a powerful, even transformative tool for mental health. But it’s not a guaranteed substitute. And it’s definitely not one-size-fits-all.

There are also some limitations to the research. Many studies lack diversity in participants, and they don’t always account for people with complex or severe anxiety. There’s also a real risk of going too hard, too fast—exercise addiction is a thing, and those with other mental disorders are at an increased risk.

At the end of the day, running is a tool, not a cure-all. It can be a life-changing part of your mental health toolkit, but it’s okay if you also need therapy, medication, or other support.

Here at Still I Run, we believe in the power of movement—and we believe in you. Whether you’re on mile 1 or mile 100, we’re cheering you on.