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Anxiety affects each of us differently. Some people blush or sweat, while others mumble something to themselves or stammer when speaking familiar and simple words.
Still, one of the most common manifestations of anxiety is an anxiety tremor. This is a tremor in the hands that makes you feel embarrassed and also prevents you from doing familiar things.
There are several reasons why it appears, as well as ways to deal with it to feel calmer even in the most stressful situations.
What causes an anxiety tremor
That's why anxiety can be accompanied by hand tremors.
The “hit or run” reaction
The “hit or run” response is the body's natural response to a stressful situation, resulting in the release of cortisol, adrenaline, and noradrenaline.
When it occurs, the body goes into a state of heightened alertness, resulting in increased muscle tension, nervous activity, and increased heart rate.
This can lead to rapid contraction and relaxation of muscles, which is the “basis” for tremor of both arms and legs. Incidentally, the voice can also tremble with excitement precisely because of the “hit or run” response.
As a rule, this response of the body to stress does not last too long. As soon as the stressful situation ends, the body goes back to normal: hands stop shaking, heart rate is restored, in general you feel better.
It can be said that anxiety tremor caused by the “hit or run” response is an occasional phenomenon that can happen to all of us.
Generalized anxiety disorder
Excessive worry and anxiety that lasts most days of the week for more than six months is the main symptom of generalized anxiety disorder.
It can appear against the background of various problems: work and finances, health, relationships, fatigue from everyday life. Any life situation that has become a great stress and knocked out of the rut, easily becomes the cause of the appearance of this disease.
Other symptoms of generalized anxiety disorder include irritability, muscle tension, fatigue, difficulty concentrating and trouble sleeping, as well as hand tremors combined with negative thoughts, even when you are not facing any emotional triggers.
Post-traumatic stress disorder
None of the major upheavals just end. There are times when the situations we have experienced cause post-traumatic stress disorder.
It is a chronic consequence of the trauma, forcing us to address unpleasant memories and constantly be on guard against potential threats or trigger situations.
PTSD can lead to physiological changes in the body and its response to the environment. For example, you may become easily startled, causing you to notice your hands shaking every now and then, or they may begin to tremble in response to feeling threatened, as well as negative thoughts that remind you of the trauma.
Panic disorder
Unexpected panic attacks, followed by a feeling of anxiety that they will recur, are a manifestation of panic disorder.
It can significantly poison life, forcing you to miss work, experience the feeling that everything around is unreal, as well as being in constant stress.
In addition, on the background of panic disorder there are also unpleasant physiological sensations: trembling in the hands, symptoms similar to a heart attack, stiffness in the muscles.
What can be a trigger for anxiety tremor
There are several situations that increase stress and anxiety, causing your hands to tremble. By figuring out exactly what your trigger might be, you can more easily prepare for and deal with anxiety tremors.
Social interaction
Communicating with others, especially in unfamiliar surroundings or crowds, can be a cause for anxiety. You may be anxious about the impression you make on new acquaintances, or simply feel uncomfortable when you are among other people.
Public speaking
The fear of being judged by others, saying the wrong thing or failing miserably at public speaking often leads to tremors in the hands and trembling in the voice. The culprit is the adrenaline rush that occurs while you're waiting for your turn to speak, looking at a full auditorium, or running anxious thoughts through your head.
Stress
Stress is the most common trigger for anxiety tremor. Moving to a new home, a new job, the loss of a loved one - all of these situations throw you off balance, take away your sanity, and create a sense of uncertainty. Increased stress levels cause tremors as the body tries its best to cope.
Health concerns
Worries about aging or possible illnesses, as well as the fear that arises when thinking about paying for a visit to the dentist or other fee-for-service professionals, can lead to anxiety tremors. The psyche and body become so overwhelmed that it is difficult to control oneself and remain calm.
How to deal with anxiety tremor
To cope with the fact that the hands are treacherously trembling, you need to know a few methods of self-soothing. Some of them can be practiced not only at home, but also in public, because they will not attract much attention from others.
Deep breathing
Deep breathing exercises help lower your heart rate and relax your muscles, eliminating the negative effects of your body's stress response and preventing tremors.
Here's the simplest one: breathe in deeply through your nose, letting your belly inflate, exhale slowly through your mouth, and then repeat this several times. The exhalations should be longer than the inhalations.
Progressive Muscle Relaxation
Tensing and gradually relaxing each muscle group can help calm and manage anxiety tremors.
Take a horizontal position or sit in a comfortable chair. First relax your feet and calves, then your thighs. Gradually “move” upward toward your head, trying to consciously relax all the muscles in your body.
You can also tense each muscle group first for about five seconds and then relax to feel better.
Grounding technique
Use the “five-four-three-two-one” method to focus on physical sensations and distract your mind from worry.
To begin, name five things you can see, four you can touch, three you can hear, two you can smell, and one you can easily taste.
That's the whole uncomplicated technique that you can practice anywhere and anytime.
Limit caffeine and alcohol intake
Caffeine can increase heart rate and provoke anxiety by stimulating the nervous system. Alcohol has a similar effect. Drink these beverages in moderation or avoid them altogether to reduce anxiety.
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