You Can Stop Anxiety Shakes Immediately. Here’s How

Anxiety-induced shaking can be overwhelming but there are techniques to overcome these tremors. Read here to discover strategies for management.

Anxiety can manifest in various ways, but one of the most unsettling symptoms is the sudden onset of shaking. Whether it’s a tremor in your hands or a full-body jitter, this physical response to anxiety can leave you feeling out of control and overwhelmed. In moments like these, finding immediate relief is crucial. Understanding the connection between your mind and body is the first step towards calming those anxiety shakes. Below, we’ll explore effective techniques to help you regain control and find calmness in those moments of anxiety, no matter where you are or what you’re facing.

How to stop shaking from anxiety immediately

Anxiety-induced shaking or anxiety tremors are a common but often distressing symptom of the body’s natural stress response. When you’re anxious, your body triggers a “fight-or-flight” response, releasing stress hormones like adrenaline and cortisol. This causes physical symptoms like muscle tension and trembling, even if there’s no real threat. This physical response is meant to give you a quick burst of energy and strength, but when it occurs in non-threatening situations, it can feel overwhelming and out of place. 

Whether a symptom of an anxiety disorder, social anxiety disorder or situational anxiety, when anxiety shivers occur it’s important to have quick, effective strategies to calm your body and mind. These techniques focus on slowing your heart rate, relaxing your muscles, and grounding your thoughts. By practicing the methods below, you can quickly reduce the intensity of your symptoms and regain a sense of control. 

1. Breathing exercises and breathing techniques

• Deep breathing: Slow, deep breaths can lower your heart rate and relax your muscles to help reduce shaky hands and other symptoms.
• Box breathing: Inhale for four counts, hold for four, exhale for four, and hold again, to create a calming rhythm.
• Diaphragmatic breathing: Focus on breathing from your diaphragm rather than your chest to activate the body’s relaxation response.

2. Grounding techniques

To anchor yourself in the present moment, try the 5-4-3-2-1 method: identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Additionally, focusing on physical sensations, like the feeling of your feet on the ground or the texture of an object in your hand, can help distract you from anxiety.

3. Muscle relaxation techniques

• Progressive muscle relaxation (PMR): Tense and then relax each muscle group, starting from your toes and working up to your head.
• Quick body scans: Mentally scan your body for tension, then consciously relax those areas.

4. Physical activities

Gentle stretching can relieve muscle tension and reduce shaking, while walking or light exercise helps burn off excess adrenaline and calms your nervous system.

5. Cognitive techniques for immediate relief

When anxiety strikes, and your body starts to shake, calming your mind is just as important as soothing your physical symptoms. Cognitive techniques help you regain control by shifting your focus away from that anxious thought and redirecting your mind toward more calming or neutral patterns of thinking. Imagine yourself in a peaceful place using sensory details to fully immerse in positive visualization, challenge negative thoughts by reframing them with self-compassion, and use distraction techniques like simple tasks or hobbies to redirect your focus from anxiety. By engaging in these mental exercises, you can interrupt the cycle of anxiety and reduce the intensity of shaking. These strategies are not only effective at the moment but also help build resilience against future anxiety episodes.

6. External tools and resources

When anxiety-induced shaking strikes, external tools and resources can be invaluable in helping you regain control and calm your nervous system. These practical aids can be easily integrated into your daily routine and provide immediate relief when anxiety feels overwhelming. 

• Cold water therapy (splash cold water on your face or hold an ice cube)
• Aromatherapy
• Calming music or sounds
• Fidget tools
• Mobile apps that offer guided breathing exercises or mindfulness meditation sessions

Long-term strategies for managing anxiety and preventing shaking

While immediate techniques are essential for calming anxiety at the moment, adopting long-term strategies can help reduce the frequency and intensity of anxiety-induced shaking over time. Building a solid foundation of mental health and physical well-being through consistent practices can make a significant difference in your overall anxiety levels. By incorporating these strategies into your daily life, you can create a more resilient mind and body, better equipped to handle stress and prevent anxiety symptoms from taking over.

Therapy and professional support

Engaging in cognitive behavioral therapy (CBT) with a therapist can be highly beneficial for addressing anxiety. CBT focuses on identifying and altering negative thought patterns that contribute to anxious feelings. If necessary, consulting with a healthcare provider about medication can offer additional support in managing anxiety symptoms and improving daily functioning.

Stress management techniques

Effective time management can significantly reduce overwhelm and avoid unnecessary stress. By organizing your schedule and setting priorities, you can manage your responsibilities more effectively. Incorporating relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, or regular breaks, helps prevent stress from accumulating and promotes overall well-being.

Healthy lifestyle habits

Adopting a balanced diet is essential for supporting brain health and regulating mood. Consuming a variety of nutritious foods rich in vitamins and minerals helps maintain emotional stability. Additionally, prioritizing adequate sleep each night is crucial for reducing stress and improving overall emotional regulation. Quality sleep helps the body and mind recover, enabling better handling of daily challenges.

Building a support system

Connecting with others and maintaining strong relationships is vital for emotional support. Reaching out to friends, family, or support groups when feeling overwhelmed can provide comfort and understanding. Open communication with trusted individuals allows for sharing experiences and receiving valuable support, which can make challenging times more manageable.

How Charlie Health can help

If anxiety is affecting your mental health, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides mental health treatment for people dealing with serious mental health conditions, including anxiety, depression, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic online therapy, managing your mental health is possible. Fill out the form below or give us a call to start healing today.