Anxiety is our body’s natural response when we encounter a stressful situation. It is a fear or apprehension about the future or the unknown. Anxiety can be helpful when it motivates us to prepare for a challenge, but it becomes problematic when it interferes with our daily life. One common symptom of anxiety is shaking, which can be uncomfortable and embarrassing. In this blog, we will explore how to stop shaking from anxiety.
Understanding Shaking from Anxiety
Shaking from anxiety is a common symptom of panic attacks and generalized anxiety disorder. It is caused by the body’s fight or flight response, which releases adrenaline into the bloodstream. According to Harvard Health Publishing, adrenaline prepares the body to respond to a threat by increasing heart rate, blood pressure, and respiration. It also causes muscle tension, which can result in shaking.
Body tremors due to anxiety can be mild or severe and affect any body part. It is usually temporary and goes away when the anxiety subsides. However, it can be distressing and interfere with daily activities.
How to Stop Shaking from Anxiety
There are several strategies you can use to stop shaking from anxiety. Here are some of the most effective ones:
- Breathing Exercises
- Breathing exercises are a simple and effective way to calm the body and reduce shaking from anxiety. Deep breathing stimulates the relaxation response, which counteracts the fight or flight response. To perform deep breathing, sit or lie comfortably and take slow, deep breaths. Inhale through your nose for four seconds, hold your breath for four seconds, and exhale through your mouth for six seconds. Repeat this for several minutes until you feel calmer.
- Progressive Muscle Relaxation
- Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in the body. It helps release muscle tension and reduce shaking from anxiety. To perform progressive muscle relaxation, lie in a comfortable position and tense each muscle group for 5-10 seconds, then release the tension and let the muscle relax for 10-20 seconds. Start with your feet and work up to your head, tensing and relaxing each muscle group.
- Mindfulness Meditation
- Mindfulness meditation is a technique that involves focusing your attention on the present moment and accepting your thoughts and feelings without judgment. The American Psychological Association says it can help reduce anxiety and shaking by promoting relaxation and reducing stress. To practice mindfulness meditation, sit or lie down in a comfortable position and focus on your breath. If your mind wanders, gently bring it back to your breath. Practice this for several minutes every day to reap the benefits.
- Exercise
- Exercise is a natural stress reliever and can help reduce shaking from anxiety. It releases endorphins, which are feel-good chemicals that improve mood and reduce stress. Exercise can also help distract you from anxious thoughts and promote relaxation. Try moderate exercise for at least 30 minutes daily, such as jogging, cycling, or swimming.
- Avoid Stimulants
- Stimulants like caffeine, nicotine, and alcohol can increase anxiety and worsen shaking. It is best to avoid or limit these substances if you are prone to anxiety and shaking. Instead, try drinking herbal tea or water to promote relaxation and reduce stress.
- Get Enough Sleep
- Sleep is essential for the body to repair and recharge. Lack of sleep can increase anxiety and make shaking worse. It is important to get enough sleep every night to reduce the risk of shaking from anxiety. Aim for 7-9 hours of sleep per night and establish a regular sleep routine.
- Talk to a Therapist
- Talking to a therapist can help you identify the root causes of your anxiety and develop coping strategies to reduce shaking. A therapist can help you understand your anxiety triggers and provide you with tools to manage them. Cognitive-behavioral therapy (CBT) is a popular technique that effectively treats anxiety. CBT teaches you to change negative thought patterns and behaviors contributing to anxiety.
- Medications
- If your anxiety and shaking are severe, your doctor may prescribe medications to help manage your symptoms. Antidepressants and anti-anxiety medications can help reduce shaking and other physical symptoms of anxiety. However, medications should only be used under the guidance of a healthcare provider and should not be relied upon as the sole treatment for anxiety.
How to Stop Shaking Immediately
If you need to stop shaking immediately, here are some tips that can help:
- Grounding Techniques
Grounding techniques can help you feel more present and reduce shaking. Try focusing on your senses and surroundings. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
- Cold Water
Splashing cold water on your face or taking a cold shower can help reduce shaking by stimulating the vagus nerve, which regulates heart rate and breathing.
- Tense and Release
Tense and release your muscles to help release muscle tension and reduce shaking. Tense your muscles for 5-10 seconds, then release and relax for 10-20 seconds.
- Distraction
Engage in a distracting activity such as reading, drawing, or playing a game to take your mind off the shaking and reduce anxiety.
How to Stop Shaking from Anxiety Naturally
If you prefer natural remedies, here are some options to consider:
- Chamomile
Chamomile tea has been shown to have calming effects on the body and can help reduce anxiety and shaking.
- Lavender
A lavender essential oil can promote relaxation and reduce anxiety. Try diffusing lavender oil in your room or applying it to your wrists or temples.
- Valerian Root
Valerian root is an herbal supplement used for centuries to promote relaxation and reduce anxiety. It is available in capsule form and should only be used under the guidance of a healthcare provider.
- Exercise
Exercise is a natural way to reduce anxiety and shaking. Try engaging in moderate exercise such as jogging, cycling, or swimming for at least 30 minutes daily.
Uncontrollable Shaking Anxiety
If your shaking from anxiety feels uncontrollable, it is important to seek medical attention. Uncontrollable shaking can be a symptom of a more serious medical condition, such as Parkinson’s disease or essential tremor. It can also be a side effect of medication or drug use. Your healthcare provider can evaluate your symptoms and provide appropriate treatment.
How to Stop Shaking from Anxiety at Night
Shaking from anxiety can be particularly troublesome when you are trying to sleep at night. Here are some tips to help reduce shaking from anxiety at night:
- Create a Relaxing Environment
Create a relaxing environment in your bedroom to promote relaxation and reduce anxiety. Use calming colors and soft lighting, and avoid stimulating activities such as watching TV or using electronic devices before bed.
- Practice Relaxation Techniques
Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation before bed to promote relaxation and reduce shaking.
- Use a Weighted Blanket
A weighted blanket can help reduce anxiety and promote relaxation by stimulating deep pressure. This can help reduce shaking and improve sleep quality.
- Get Enough Sleep
Getting enough sleep is essential for reducing anxiety and shaking. Establish a regular sleep routine and aim for 7-9 hours per night.
Breathing Techniques to Stop Shaking from Anxiety
Breathing techniques are a simple and effective way to calm the body and reduce shaking from anxiety. They work by stimulating the relaxation response, which counteracts the fight or flight response that causes shaking. This section will explore some of the most effective breathing techniques for stopping shaking from anxiety.
- Deep Breathing
Deep breathing is a simple and effective technique for reducing shaking from anxiety. It involves taking slow, deep breaths to stimulate the relaxation response. To perform deep breathing, sit or lie comfortably and place one hand on your belly and the other on your chest. Take a slow, deep breath through your nose, feeling your belly expand as you inhale. Hold your breath for a few seconds, then exhale slowly through your mouth, feeling your belly contract. Repeat this for several minutes until you feel calmer.
- 4-7-8 Breathing
4-7-8 breathing is a technique Dr. Andrew Weil developed to reduce stress and promote relaxation. It involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. To perform 4-7-8 breathing, sit or lie comfortably and place the tip of your tongue behind your upper front teeth. Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, then exhale forcefully through your mouth for 8 seconds. Repeat this for several cycles until you feel calmer.
- Alternate Nostril Breathing
Alternate nostril breathing is a yoga technique that can help reduce anxiety and promote relaxation. It involves breathing through one nostril at a time, alternating between the left and right nostrils. To perform alternate nostril breathing, sit comfortably and place your left hand on your left knee with your palm facing up. Use your right hand to close your right nostril with your thumb, then inhale deeply through your left nostril. Hold your breath for a few seconds, then use your ring finger to close your left nostril and exhale through your right nostril. Inhale through your right nostril, hold your breath, then exhale through your left nostril. Repeat this for several cycles until you feel calmer.
- Square Breathing
Square breathing is a technique that involves breathing in a pattern that creates a square shape. It can help reduce anxiety and promote relaxation. To perform square breathing, sit or lie comfortably and inhale through your nose for 4 seconds. Hold your breath for 4 seconds, then exhale through your mouth for 4 seconds. Hold your breath for 4 seconds, then inhale through your nose for 4 seconds. Repeat this for several cycles until you feel calmer.
- Pursed Lip Breathing
Pursed lip breathing is a technique that involves breathing in through your nose and exhaling through pursed lips. It can help reduce anxiety and promote relaxation. To perform pursed lip breathing, sit or lie comfortably and inhale through your nose for 2 seconds. Pucker your lips as if you are about to whistle, then exhale slowly through your mouth for 4 seconds. Repeat this for several cycles until you feel calmer.
Yoga and Meditation for Reducing Shaking from Anxiety
Yoga and meditation are two powerful tools for reducing shaking from anxiety. They promote relaxation, reduce stress, and calm the body and mind. This section will explore how yoga and meditation can help reduce shaking from anxiety.
Yoga
Yoga is a mind-body practice that combines physical postures, breathing techniques, and meditation to promote relaxation and reduce stress. It can help reduce shaking from anxiety by promoting relaxation and calming the nervous system. Here are some yoga postures that are particularly effective for reducing shaking from anxiety:
- Child’s Pose (Balasana)
A child’s pose is a restorative posture that can help reduce shaking from anxiety by promoting relaxation and calming the nervous system. Start on your hands and knees and bring your big toes together to perform a child’s pose. Sit back on your heels and stretch your arms forward, resting your forehead on the ground. Stay in this posture for several minutes, breathing deeply and focusing on relaxation.
- Standing Forward Bend (Uttanasana)
Standing forward bend is a gentle inversion that can help reduce shaking from anxiety by calming the nervous system and promoting relaxation. To perform a standing forward bend, stand with your feet hip-width apart and hinge forward at the hips, letting your arms hang down towards the ground. Bend your knees if necessary to protect your lower back. Stay in this posture for several minutes, breathing deeply and focusing on relaxation.
- Seated Forward Bend (Paschimottanasana)
A seated forward bend is a gentle forward fold that can help reduce shaking from anxiety by promoting relaxation and calming the nervous system. Sit on the ground with your legs extended in front of you to perform a seated forward bend. Hinge forward at the hips and reach for your toes, bending your knees if necessary. Stay in this posture for several minutes, breathing deeply and focusing on relaxation.
Meditation
Meditation is a practice that involves focusing your attention on the present moment and accepting your thoughts and feelings without judgment. It can help reduce shaking from anxiety by promoting relaxation and reducing stress. Here are some meditation techniques that are particularly effective for reducing shaking from anxiety:
- Mindfulness Meditation
Mindfulness meditation is a technique that involves focusing your attention on the present moment and accepting your thoughts and feelings without judgment. It can help reduce shaking from anxiety by promoting relaxation and reducing stress. To practice mindfulness meditation, sit or lie down in a comfortable position and focus on your breath. If your mind wanders, gently bring it back to your breath. Practice this for several minutes every day to reap the benefits.
- Loving-Kindness Meditation
Loving-kindness meditation is a technique that involves sending positive thoughts and feelings to yourself and others. It can help reduce shaking from anxiety by promoting feelings of calm and relaxation. To practice loving-kindness meditation, sit or lie comfortably and focus on sending positive thoughts and feelings to yourself. Repeat phrases such as “May I be happy,” “May I be peaceful,” and “May I be free from suffering.” Once you feel calm and relaxed, extend these positive thoughts and feelings to others.
- Body Scan Meditation
Body scan meditation is a technique that involves focusing your attention on each part of your body, one at a time, and noticing any sensations or tension. It can help reduce shaking from anxiety by promoting relaxation and reducing tension. To practice body scan meditation, sit or lie comfortably and focus your attention on your feet. Notice any sensations or tension in your feet, then move your attention slowly up your body, noticing any sensations or tension along the way. Once you reach the top of your head, release any tension and focus on relaxation.
About Us:
Welcome to After-Anxiety.com! Our dedicated team tirelessly curates resources that empower individuals to overcome anxiety. Our authors, including mental health advocates Jessi Davis, James Thompson, and Ana Ramirez, contribute their diverse experiences and expertise to provide insightful content. Their backgrounds in psychology, holistic health, mindfulness, and wellness contribute to our mission: helping individuals understand, manage, and thrive after anxiety. Discover After-Anxiety.com today – your online hub for healing, growth, and a fulfilling future.
