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Does anxiety cause you to tremble and shake? Are you suddenly consumed with body tremors? If so, it is understandable that all you want to know is how to stop shaking from anxiety. How do you calm down and make it stop?
Anxiety is a fear-based reaction to a perceived danger. When we sense our safety is threatened in some way, the fight or flight response emerges. This is that jolt of terror that send our body into hyper-arousal, fueled by stress hormones. For many people, shaking and trembling are what follows.
What Does Anxiety Feel Like?
Most of us are familiar with feeling stressed out. When we are under a lot of stress, we may have stomach upset, headaches, tense muscles, and trouble sleeping. Anxiety feels a lot like this, but more pronounced.
But what makes anxiety feel different than stress is that the fear is often unfounded. It isn’t like being stressed about an upcoming interview or having to give a speech. Anxiety is being overly afraid of something that wouldn’t really bother most people.
When you feel the symptoms of anxiety, you feel as if you are literally in danger. You might feel a sense of dread like something bad is going to happen to you. This fear then causes your stress hormones to spike, which causes symptoms such as:
- Racing pulse.
- Trembling and shaking.
- Muscle tension.
- Shallow breathing.
- Chest tightness.
What Causes Shaking from Anxiety?
We know that the stress response is triggered when we feel frightened and anxious. But what causes the constant shaking from anxiety? It is similar to the jitters you get from drinking energy drinks or too much coffee—that crazy hyper feeling. Well, that hyper-stimulation is a lot like it feels when you struggle with anxiety.
The fight or flight response causes a burst of adrenaline, which throws your body into that jittery state. This can cause you to display symptoms like shaking and trembling, and sometimes it doesn’t subside the way it should. You may still be shaking hours after the triggering event.
Do I Have an Anxiety Disorder?
There are several types of anxiety that fall under the banner of anxiety disorder. View this list to see if it helps you identify which type of anxiety is causing the shaking:
- Generalized anxiety disorder. Insomnia, shortness of breath, jumpiness, irritability, heart palpitations, sweating, dizziness, headaches, and stomach distress.
- Panic disorder. Chest pain, trembling, shortness of breath, hyperventilating, nausea, shaking, sense of doom, and racing heart.
- Specific phobia. Sweating, difficulty breathing, chest tightness, racing heart, and avoidance.
- Social anxiety. Sweating, blushing, muscle tension, nausea, rapid heartbeat, hyperventilating, and lightheadedness.
- Obsessive-compulsive disorder. OCD is an alternating cycle of obsessive fears and compulsive behavioral responses to the fear. One example is the fear of germs that causes repetitive hand washing.
- Post-traumatic stress disorder. Irritability, flashbacks, insomnia, substance abuse, detachment, nightmares, and avoidance behaviors.
3 Ways to Calm Down and Stop Shaking from Anxiety
Thankfully, there are some methods you can use to help calm your nerves if you struggle with shaking and trembling:
- Mindfulness. Mindfulness trains the mind to focus on the moment at hand. Sometimes anxiety is caused by the fear of things to come or worrying about things that happened in the past. Mindfulness is a tool that can be accessed during a panic attack. By staying in the present moment, you view the symptoms as an event that will soon pass.
- Deep Breathing Exercises. One of the fastest ways to reduce anxiety is through deep breathing exercises. Deep breathing can quickly slow the racing heart rate and the breathing rate. Inhale deeply, slowly taking in as much air as you can for a full five seconds. Next, hold your breath for five seconds and then exhale slowly for seven seconds.
- Muscle Relaxation. Progressive muscle relaxation starts with sitting or lying down comfortably and closing your eyes. Focus on your feet first, flexing and pointing the feet and toes, releasing stress. Then focus on the calves. Tighten and hold, then release the calf muscles. Repeat for the glutes. Then lift the shoulders for a count of ten, and release, repeating a few times. Next, clench your fists and count to ten, then release.
Consider an Anxiety Retreat
If none of these methods help stop your shaking from anxiety, you might consider enrolling in an anxiety retreat. Luxury wellness retreats have designed programs around helping enrollees overcome anxiety. These anxiety-specific retreat centers focus on holistic treatments and CBT to help you reconnect mind-body and spirit through healthy-centered treatment methods. These methods include:
- Art therapy
- Sound baths
- Infrared sauna
The bottom line is that there are treatment programs that are geared toward helping people that struggle with anxiety symptoms. If you find yourself shaking from anxiety, reach out for help today.
Mental Health Hope Provides Guidance for Anxiety Disorder
Mental Health Hope is a free online resource for mental health issues. Our compassionate team is here to help guide you toward the best treatment options for your needs. If you are shaking from anxiety and what it to stop, give our team a call today at (877) 967-9274.