Code Review Anxiety Workbook
  • Introduction
  • Authorship & Licensing
  • Part One: Understanding Code Review Anxiety
    • What is Code Review Anxiety?
    • How can we manage Code Review Anxiety?
  • Part Two: Managing Code Review Anxiety
    • Step 1: Create Awareness
    • Step 2: Reduce Physiological Arousal
      • Temperature
      • Intense Exercise
      • Paced Breathing
      • Progressive Muscle Relaxation (PMR)
      • Checking the Impact
    • Step 3: Challenge Biased Thoughts
      • Identify Negatively Biased Thoughts
      • Challenge Negatively Biased Thoughts
      • Replace Negatively Biased Thoughts
      • Checking the Impact
    • Step 4: Proactively Engage
      • Asking like a DEAR
      • Reviewing to GIVE
  • Part Three: Mini Code Review Anxiety Toolkit
    • Introduction
    • Mini Toolkit
  • Workbook References
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  1. Part Two: Managing Code Review Anxiety
  2. Step 2: Reduce Physiological Arousal

Intense Exercise

Intense exercise works by helping us re-regulate our bodies to a less emotional state. This is a classic technique for reducing stress by reducing muscle tension and increasing the availability of serotonin and gamma aminobutyric acid (GABA) in our brains – both of which can reduce anxiety.

Here are some options for you to do this if you are medically cleared to exercise:

  • Go for a run, hike, bike ride, or long dog walk

  • Run in place or do some jumping jacks

  • Sing and dance, seated or standing!

Let's Practice!

Go ahead and practice the Intense Exercise skill now (or when you can) so that you know what to do in the future. Practicing skills before you need them is important, since it can be really hard to learn new skills during an anxiety spiral!

Over the next few days, try using the Intense Exercise skill when your anxiety is high, then use your notebook or text editor to reflect on any changes you experience in your body or with your anxiety. What changes did you notice after trying the Intense Exercise skill?

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Last updated 12 months ago