How To Stop Shaking Hands: Understanding And Treating Shaky Hands And Tremors
Feeling as though you don’t have control over your body can be a frustrating experience. Legs that won’t stay still, eyes twitching, and a hand tremor are examples of what you might experience in such moments. The experience can feel scary, especially when you’re unsure of the cause. Only a doctor can diagnose you with certainty, but there are some conditions you can take into consideration if you are experiencing uncontrollable shakiness in your limbs.
What causes uncontrollable hand tremors?
Hand tremors can be caused for many different reasons, including:
Stress
Certain mental health conditions, like anxiety
Side effects of certain medications, like antibiotics
Sleep deprivation
Caffeine
Low blood sugar
Conditions that cause hand tremors, including Parkinson's disease
If you notice that your hand shakes continuously, not just when you feel stressed or anxious, your hand tremors may be caused by a medical condition. Medical conditions that can affect the nervous system that may lead to hand tremors include:
Parkinson’s disease
Multiple sclerosis
Hyperthyroidism (overactive thyroid)
Brain injury or stroke
Shaky hands and anxiety
Anxiety is a common mental health condition, affecting approximately 40 million adults in the United States. It is marked by intense, excessive worry and fear about ordinary situations and tends to be persistent throughout the day. Anxiety can cause several symptoms such as:
Heart palpitations
Sweating
A racing pulse
Feeling restless
Muscle tension
Difficulty sleeping
Worrying a lot
Irritability
Difficulty concentrating
Confusion or brain fog
Easily forgetting things
Rapid breathing
Feelings of impending doom
Panic attacks
Weakness
Being tense or on edge
Fatigue
Trembling
Anxiety can become uncontrollable and impede regular daily activities. In these cases, an anxiety disorder might be to blame. Severe anxiety may also cause trembling and shaking. This symptom could also interfere with everyday activities such as those that require you to use your hands.
What causes anxiety?
Anxiety can be caused by one specific event or a variety of factors. Genetics can play a role, meaning some people may be predisposed to developing an anxiety disorder, and it can run in families. Brain chemistry may also play a part. When certain neurotransmitters are unbalanced or hormones aren’t at normal levels, this can contribute to anxiety.
Other factors might include drug use or withdrawal from certain substances. Sometimes, a medical condition is to blame. Anxiety is a common comorbid disorder in people who have depression and other mental health conditions.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
Life circumstances might also cause anxiety. An individual experiencing anxiety might work in a stressful environment, have relationship troubles, or financial stress, for example. Talking with a mental health professional can help one uncover the source of their anxiety.
Why do I shake when I’m nervous?
Nervousness is a common experience and can be a symptom of anxiety. It can be important to note that the terms “nervousness” and “anxiety” are not synonyms. Rather, anxiety is deeper and more complex than nervousness. Nervousness may be more of a fleeting feeling and is not inherently a mental health issue.
Certain events can lead to anxiety, including the death of a loved one, financial distress, life changes, or work-related pressure. When you feel anxious about a situation, your body may react viscerally to the unwelcome feeling by shaking.
Whenever you are anxious, your body releases a stress hormone called adrenaline that prepares you to escape danger. In a normal situation in which you feel afraid or threatened, your body may also release adrenaline. Since you aren’t fighting off an attacker or running away from one, the adrenaline boost becomes nervous energy that your body may try to eliminate by shaking.
Shaking can also be caused by factors other than anxiety. It might be a good idea to talk to your doctor and rule out all other possible causes of uncontrollable shaking.
How to stop shaking hands when you are nervous
There may be many ways to control shaking or trembling caused by anxiety. These techniques are designed to promote calmness. If you can calm yourself during periods of anxiety or nervousness, you may be able to better control or minimize the shaking.
Mindfulness is essentially the practice of being in the here and now. When you’re in a state of mindfulness, you don’t allow thoughts about the past or future to overtake your mind. Instead, you let these thoughts float through your mind rather than holding onto them. Your focus remains on aspects of the present moment such as the feeling of the air on your skin, the smell of a nearby candle, your breathing, and so on. With practice, mindfulness can help you regain a sense of control over your mind and body. Below are some examples of mindfulness exercises:
Progressive muscle relaxation
Progressive muscle relaxation can help to control trembling hands. When practiced correctly, it can restore calm and reduce anxiety, so that you can regain control of your body.
Progressive muscle relaxation is a process that involves contracting and releasing the muscles. When you feel anxiety coming on, here’s what to do: close your eyes, take deep breaths, and focus on contracting and releasing your muscles individually. Start from the jaw and work your way down to the shoulders, arms, core, legs, and toes. This exercise can release tension in the body naturally. When you finish this exercise, your mind and body may be relaxed enough for the shaking to stop.
How to stop shaking hands using combat breathing exercise
This breathing exercise involving counts is known for its use in the military. It is a three-step routine that can help reduce anxiety and promote relaxation. It is also used to help with anger management. Here’s how it works:
First, you empty your lungs by breathing out as deeply as you can. Then, you breathe in through your nose for four seconds, as deeply into your lungs as possible. Hold the breath for seven seconds, and let it out from your mouth for eight seconds. Repeat the process four times or more until you feel calm and in control. The next time you feel nervous, you can practice the 4-7-8 breathing technique to bring the shaking or tremble under control.
Exercise
Exercising can be a good way to reduce anxiety levels. When you start exercising regularly, “happy” hormones known as endorphins are released in your body. These hormones counter feelings of depression and anxiety, according to the Anxiety and Depression Association of America (ADAA). Regular exercise also creates a way to expend nervous energy, thus lowering the likelihood of shakiness.
Meditation for deep brain relaxation
Meditation can be a strong tool for stress relief, both in the short and the long-term. The core tenets of meditation – focus, controlled breathing, and peaceful thoughts – can help individuals cope with bouts of anxiety. Regular meditation can help you control your breathing and relax your muscles. People who meditate regularly may be able to slip into meditation mode to help control trembling hands.
Acceptance
When you begin to experience anxiety and shaking, you might feel that everyone is watching, which can exacerbate the issue. When you focus on your discomfort, you may begin to feel more anxious and fear the judgment of those around you. Your anxiety may heighten as a result, which can cause your hands to shake even more.
By practicing acceptance, you may be able to break this cycle. Accepting the situation can give you a feeling of control. For example, if you begin shaking, and then feel concern that others are watching or judging you for it, you may think, “I’m anxious, and I’m shaking. It’s alright. Anxiety is normal, and everyone has things they are working through. It’s ok.” These thoughts of acceptance can help relieve some of the anxiety and thus lessen the shaking.
Sleep
The hustle and bustle of everyday life has a way of taking over most of our focus, which can cause sleep problems. For example, some people work more than one job, and others may work night shifts that disturb their sleep rhythm. Still, others may have difficulty sleeping due to stress or certain health conditions.
Still, sleep is a vital part of our lives. The National Sleep Foundation has found that many healthy adults require between seven to nine hours of sleep per night, though everyone differs. Some people may function better on more or less sleep.
Sleeping may not be a miracle cure for trembling or shaking. Still, it could help with managing your anxiety and reducing these symptoms. Many critical functions are carried out within our brains and bodies as we sleep such as processing the day’s events and repairing body tissues, for example. Without adequate sleep, our mental and physical health can be negatively impacted.
Yoga
Some yoga poses might help in controlling nervous shakes and trembling. Yoga can relax the muscles and encourage calmness, both of which can benefit you whenever you start shaking. A recent study found that poses like sun salutations can reduce symptoms of anxiety and depression.
Treatment for hand tremors caused by medical conditions or deep brain problems
There are many different treatment options for hand tremors that are caused by a physical or neurological medical condition.
Medication: Medication may help reduce the severity of tremors.
Lifestyle changes: Certain lifestyle changes, like getting enough sleep and reducing stress, may help eliminate certain triggers of hand tremors.
Botox: Botox temporarily stops hand tremors by relaxing the muscles responsible for the shaking.
Surgery: Surgery may help relieve hand tremors when medication and other treatments don’t work. Types of surgery used to treat hand tremors include deep brain stimulation and focused ultrasound.
Health benefits of therapy
Shaky hands can be caused by any number of factors, some more serious than others. Often, nervousness or anxiety are to blame. There are plenty of tools and techniques you can use to stop the shaking such as combat breathing, meditation, exercise, and progressive muscle relaxation. While shaking or trembling hands can make life more difficult, help is available when you need it.
Get online help from a mental health professional
A licensed mental health professional may be able to help you get this symptom under control so you can enjoy a better quality of life.
The very symptoms of anxiety you’re experiencing can be the same ones that keep you from seeking help, though. For example, shakiness or trembling might cause you embarrassment, which could make it difficult to meet with a therapist in person. Online counseling could be a more comfortable alternative for you since you can access sessions from home. This form of counseling is also more convenient for many people since appointments can be made day or night.
Online therapy has been found effective in treating anxiety symptoms. A recent meta-analysis of studies highlighted the effectiveness of internet-based cognitive behavioral therapy in treating various anxiety disorders. Researchers found no significant differences in terms of outcomes experienced by individuals who sought therapy online versus in person.
Takeaway
Hand tremors can interfere with your daily activities, potentially making you feel even more anxious and distressed. Therapy can help address and treat the nervousness and anxiety that may be contributing to the problem. Regain is here to assist you and offer solutions that can help you manage shakiness and anxiety. Reach out today to get started.
Frequently asked questions (FAQs)
How does essential tremor disorder affect my body?
Experiencing shaking or trembling can come from a variety of factors. Shaking can be caused by neurological conditions, stress, and anxiety or be the result of substance use,
Essential tremor disorder is a very common neurological condition in which your hands or other body parts shake uncontrollably. It is often confused with Parkinson’s Disease because of similar symptoms.
Older people (65+) are at a much higher risk of developing essential tremor disorder. However, those at risk of developing shaky hands include young and healthy people as well.
However, there are other reasons you may experience shakes or tremors. For some, tremors and shaking are key symptoms of anxiety or an anxiety disorder.
An anxiety disorder can make one constantly feel on edge, nervous, or anxious, even without a clear cause. One of the ways the body deals with this can be through shaky hands, legs, or other body parts.
This sort of shakiness is due to the increased adrenaline and energy your body produces when you experience an anxiety attack or heightened stress levels. Since having shaky hands is commonly caused by anxiety disorders, it’s essential to understand your mental health and know anxiety symptoms.
Additionally, even from something as simple as caffeine, substance withdrawal could cause heightened anxiety and shake.
How do I stop the hand tremors?
Stopping the shakes, especially if you live with an anxiety disorder, can be a daunting task. However, with proper knowledge and practice, you can ease anxiety disorder symptoms or heightened stress levels.
Tremors caused by anxiety appear because of excess adrenaline and energy in your body. You can mitigate these tremors by practicing mindfulness techniques. Things like proper breathing control, meditation, or muscle relaxation can aid in the reduction of symptoms of anxiety.
You’ll likely need to practice these breathing and muscle relaxation techniques many times before the anxiety and panic feeling stops affecting you. As with many aspects of mental health care, it takes a lot of patience, practice, and commitment to combat anxiety symptoms truly.
What should I eat to stop shaking?
If you have tremors caused by anxiety, you may ask if there are dietary changes you can make to reduce anxiety symptoms.
Since anxiety disorders are so personal and unique to each person, there isn’t one superfood that will cure all anxiety symptoms. However, there are some foods that many scientists agree can help people deal with stress and anxiety.
Certain foods have beta-blockers, which block adrenaline and can help reduce the symptoms of anxiety. Tremors caused by anxiety are due to increased adrenaline levels, so eating foods high in beta-blockers like nuts, seeds, leafy greens, poultry, and bananas may help manage anxiety and an anxiety disorder.
What does it mean when you keep shaking?
If you are experiencing shaky hands or other body parts, there could be a few different causes.
Shaking is one of the main symptoms of anxiety and panic. Experiencing an anxiety attack means your body increases adrenaline and energy levels, so you need to release that energy in the form of shaky body parts. If you live with an anxiety disorder, you may already be aware of some common methods of dealing with an anxiety attack, such as breathing techniques and muscle relaxation techniques.
If you don’t have any anxiety disorders, you may experience shaking if you are dealing with essential tremor disorder or possibly a more serious disease such as multiple sclerosis. If you’re concerned about the shakiness you experience, whether it’s from anxiety or panic or not, it’s always best to consult a healthcare professional.
How long do the shakes last?
For each person and each episode of the shakes, the time will vary.
If you live with an anxiety disorder, each day can bring something different. Since the shakes are anxiety symptoms, figuring out how to maintain a mindset based on mindfulness and relaxation practices is essential to reducing anxiety or panic.
Anxiety disorders and the symptoms associated with them can be combatted by breathing exercises, muscle relaxation techniques, and meditation, among other methods. The shakes may last longer if you have trouble controlling the anxiety or panic or if you’ve had an especially intense episode of anxiety.
Anxiety disorders affect everybody differently. One person might see reduced stress and anxiety levels by practicing breathing techniques, but someone else might feel more anxiety and panic if they focus on counting breaths.
Each person is different, so it doesn’t hurt to experiment and see what works best for you. Consulting a trained medical professional about your anxiety disorder can be a great way to understand your anxiety symptoms better.
Generalized anxiety disorder is incredibly common across the world, so there are many experts (including those here at ReGain) available that can help reduce your stress and anxiety symptoms.
What is shaking of hands a symptom of?
Is shaking hands part of anxiety?
Are shaky hands serious?
When should I see a doctor for shaking hands?
What mental illness causes hand shaking?
What are shaky hands a symptom of?
What vitamins should I take for hand tremors?
Are shaky hands normal?
What vitamin stops tremors?
Is Parkinson’s disease the same as essential tremor disease?
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