Anxiety affects each of us in different ways. Some people blush or sweat, while others mumble something under their breath or stumble, saying familiar and straightforward words. But still, one of the most common manifestations of anxiety is an anxiety tremor.
This tremor in your hands makes you feel embarrassed and prevents you from doing the usual things. There are several reasons why it appears and ways to deal with it to feel calmer even in the most stressful situations.
What causes an alarming tremor
The reaction is “hit or run”
The “fight or flight” reaction is the body’s natural response to a stressful situation, which releases cortisol, adrenaline, and norepinephrine. When it occurs, the body becomes alert, which leads to increased muscle tension, nervous activity, and an increase in heart rate.
This can lead to rapid muscle contraction and relaxation, the “basis” for tremors in both arms and legs. The voice can also tremble with excitement precisely because of the “hit or run” reaction. As a rule, this body’s response to stress does not last too long. As soon as the tense situation ends, the body returns to normal: your hands stop shaking, your heart rate is restored, and overall, you feel better.
It can be said that the anxiety tremor caused by the “hit or run” reaction is an episodic phenomenon that can happen to each of us. Generalized anxiety disorder Excessive anxiety and anxiety, which last most days a 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, and fatigue from everyday life.
Any life situation that has become very stressful and unsettling quickly becomes the cause of this disease. Other symptoms of generalized anxiety disorder include irritability, muscle tension, fatigue, difficulty concentrating, and trouble sleeping, as well as trembling in the hands in combination with negative thoughts, even when you are not faced with any emotional triggers.
Post-traumatic stress disorder
None of the significant shocks ends just like that. It happens that the situations that we had to go through become the cause of post-traumatic stress disorder. V I S I T A F R I N I K . C O M . It is a chronic consequence of trauma, forcing you to turn to unpleasant memories and constantly be on alert for potential threats or situations that are triggers.
PTSD can lead to physiological changes in the body and its environmental response. For example, you can quickly get scared, which is why you keep noticing that your hands are shaking, or they may start shaking in response to a feeling of threat, as well as negative thoughts reminiscent of trauma.
Panic disorder
Unexpected panic attacks, followed by a feeling of anxiety that they will happen again, are a manifestation of panic disorder. It can significantly poison your life, causing you to miss work, feel that everything around you is unreal, and also be under constant stress.
In addition, against the background of panic disorder, unpleasant physiological sensations also occur: trembling in the hands, symptoms similar to a heart attack, and stiffness in the muscles.
What can trigger an anxiety tremor?
Several situations increase stress and anxiety by making your hands shake. By figuring out what exactly might be your trigger, you can more easily prepare for and deal with an anxiety tremor.
Social interaction
Communicating with others, especially in unfamiliar surroundings or a crowd, can cause concern. You may worry about the impression you have made on new acquaintances or feel uncomfortable when you are among others.
Public speaking
The fear of being judged by others, saying the wrong thing, or failing miserably at a public performance often leads to tremors in the hands and trembling in the voice. The adrenaline rush is to blame for everything that happens while waiting for your turn to speak, looking at a packed hall, or scrolling through disturbing thoughts.
Waiting for the results
The pressure associated with the need to succeed or meet expectations, for example, in exams or sports competitions, can provoke an anxious tremor. It also appears when you are waiting for the results of medical research or other important things.
Stress
Stress is the most common trigger of an anxiety tremor. Moving to a new home, a job, or losing a loved one are all unsettling situations that create a sense of uncertainty. Increased stress levels cause tremors as the body tries to cope with it with all its might.
Health problems
Anxiety about aging or possible diseases, as well as the fear that arises when you think about paying for a visit to the dentist or other paid specialized specialists, can lead to an anxiety tremor. The psyche and body become so overloaded that it is difficult for them to control themselves and stay calm.
How to deal with anxiety tremor
To cope with your hands trembling treacherously, you need to know several methods of complacency. Some of them can be practiced at home and in public because they will attract little attention from others.
Deep breath
Deep breathing exercises help reduce heart rate and relax muscles, eliminating the negative effects of the body’s response to stress and preventing the appearance of tremors. Here is the simplest of them: take a deep breath through your nose, allowing your stomach to inflate, exhale slowly through your mouth, and then repeat this several times. Exhalations should be longer than inhales.
Progressive muscle relaxation
Tension and gradual relaxation of each muscle group can help calm down and cope with anxiety tremors. Take a horizontal position or sit on a comfortable chair. First, relax your feet and calves, then your hips. Gradually “move” up to the head, trying to relax all the body muscles consciously. You can strain each muscle group 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 anxiety. First, name five things you can see, four that you can touch, three that you can hear, two that you can smell, and one that is easy to taste. That’s the whole simple technique that you can practice anywhere, anytime.
Limit the use of caffeine and alcohol
Caffeine can increase heart rate and provoke anxiety by stimulating the nervous system. Alcohol has a similar effect. Drink these drinks moderately or give them up altogether to reduce anxiety levels.
