What causes anxiety tremors (and 6 ways to prevent them)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover why anxiety can cause shaking, what triggers these tremors, and techniques to calm them. Plus, how to prevent anxiety tremors with 6 lifestyle changes.
Anxiety impacts everyone differently. Some people blush or sweat, while others ramble or have trouble speaking. And for many people, anxiety tremors, which are involuntary shakes or trembles, are a sign that they’re nervous. Anxiety tremors can be unsettling and uncomfortable, and they often leave you feeling out of control and embarrassed. However, there are ways to manage your anxiety and anxiety tremors so that you can feel more calm, even in the most stressful situations.
Why does anxiety cause shaking?
Anxiety can trigger biological responses to try to help you cope with things you find threatening. When you feel anxious, your body releases a hormone called adrenaline and goes into fight-or-flight mode — a natural reaction that prepares you to either face or escape danger. Essentially, adrenaline causes your heart to pump more blood to your muscles, giving you the strength and speed to react quickly when you’re in trouble. However, this increased blood flow and muscle tension may also lead to trembling or shaking. Two other possible causes for anxiety tremors include:
Hyperventilation: Anxiety can also increase your breathing rate, which can lead to hyperventilation. This can cause symptoms like lightheadedness, tingling, and increased muscle twitching or shaking.
Strained muscles: When you're anxious, your muscles may tighten and get ready to spring into action at any moment. This can cause your muscles to fatigue more easily, resulting in tremors.
5 common triggers for anxiety tremors
Situations that heighten stress and anxiety can cause anxiety tremors. Being aware of these common triggers can help you prepare for—and manage—anxiety tremors.
1. Social situations
Interacting with others, especially in unfamiliar or large group settings where you worry about making a good impression, can cause anxiety.
2. Public speaking
The fear of being judged by others while presenting or speaking can cause a surge of adrenaline, leading to shaking hands or a trembling voice.
3. Performance anxiety
Feeling under pressure to succeed or meet expectations, such as in exams, job interviews, or athletic competitions, can trigger anxiety tremors.
4. High-stress events
Major life changes or stressful events—such as moving to a new home, starting a new job, or experiencing a loss—can disrupt your routine and create uncertainty. The increased stress levels can cause shaking as your body tries to cope.
5. Health worries
Worrying about getting sick, the stress of dealing with medical conditions, or anxiety over routine medical check-ups can cause your body to become so overwhelmed, it begins to tremble.
How to use calming techniques to stop anxiety tremors
Calming techniques can help lower the body's stress response and prevent anxiety tremors. Practicing these regularly—even when you’re not feeling anxious—can help you build resilience and reduce the frequency and intensity of tremors.
Deep breathing
Deep breathing exercises can help lower your heart rate and relax your muscles, undoing the negative impacts from your body's stress response and preventing tremors.
Inhale deeply through your nose, allowing your abdomen to expand.
Exhale slowly through your mouth.
Focus on making your exhalations longer than your inhalations.
💙 Breathe into Relaxation with Jay Shetty to release any pressure and anxiety that’s building up inside.
Progressive muscle relaxation
Tensing then slowly releasing each muscle group can help reduce tension, helping you manage anxiety tremors.
Start with your feet and work your way up to your head.
For each muscle group, tense the muscles for about five seconds, then release the tension and focus on the sensation of relaxation.
💙 Try out the progressive muscle relaxation technique before bed to help you release anxiety and Soften Into Sleep.
Mindfulness meditation
Mindfulness meditation can encourage you to stay present and observe your thoughts without judgment. Regular practice can help reduce anxiety and decrease the frequency and intensity of anxiety tremors.
Find a quiet place to sit or lie down.
Close your eyes and focus on your breath.
When your mind wanders, gently bring your attention back to your breath.
💙 Explore Jeff Warren’s 30-day guided meditation series Mindfulness for Beginners.
Yoga
Combining physical postures, breathing exercises, and meditation can help improve your ability to handle stress and reduce the occurrence of anxiety tremors.
Focus on poses that promote relaxation, such as child's pose, legs up the wall, and corpse pose.
Use these poses with mindful breathing to help calm your nervous system and reduce muscle tension.
💙 Follow along with Mel Mah’s Softening Anxiety guided movement routine.
Grounding techniques
Grounding techniques such as the 5–4–3–2–1 method focus on physical sensations to distract your mind from anxiety.
Identify 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.
💙 Practice the art of Grounding in this session of The Daily Move.
6 lifestyle changes to help prevent anxiety tremors
Lifestyle changes can prevent anxiety tremors by promoting overall mental and physical wellbeing and helping you manage stress.
1. Regular exercise: Exercise may release feel-good chemicals and helps lower the production of stress hormones like cortisol. Aim for at least 30 minutes of moderate exercise—like walking, jogging, swimming, or cycling—most days of the week. By managing your anxiety, you can prevent tremors, improve your overall health, and increase resilience to stress.
2. Adequate sleep: Lack of sleep can worsen anxiety symptoms, including tremors. You should aim for 7–9 hours of sleep per night and go to bed and wake up at the same time every day. Also, try to create a relaxing bedtime ritual such as reading or taking a warm bath, and avoid caffeine and electronic devices, because they can interfere with your ability to fall asleep.
3. Proper hydration: Dehydration can cause symptoms like increased heart rate and muscle cramps, which can mimic anxiety or worsen anxiety symptoms. Carry a water bottle with you and drink from it throughout the day.
4. Balanced diet: Nutrients can support your body’s ability to manage stress and anxiety. Eat plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Be sure to include foods rich in omega-3 fatty acids, such as salmon, flaxseeds, and walnuts as these foods may help some to reduce anxiety. Also, add in foods like nuts and seeds that have magnesium and B vitamins to help support nervous system health.
5. Limit caffeine and alcohol: Limit your intake of caffeine, as it can increase heart rate and stimulate your nervous system, potentially worsening anxiety and tremors. Similarly, alcohol can disrupt sleep and lead to increased anxiety once its effects wear off. Drink in moderation—or not at all—to help keep your anxiety levels lower.
6. Build a support network: Talk about your anxieties with supportive friends and family members to help you feel less isolated and more capable of managing stress.
When to seek professional help
While self-help techniques and lifestyle changes can help reduce anxiety tremors, there are times when professional help may be necessary.
Persistent or worsening symptoms: If your anxiety tremors happen often, get worse, or interfere with your daily life, seek professional help, as there may be an underlying issue.
Severe impact on daily functioning: When anxiety tremors mean you can’t go to work, attend school, or maintain relationships, consult a doctor.
Difficulty managing anxiety: If self-help techniques and lifestyle changes don’t manage your anxiety well, therapy can help you develop other strategies.
Anxiety tremors FAQs
What are some quick relief methods for sudden anxiety tremors?
When anxiety tremors happen, it can be helpful to have quick relief methods available to help soothe your nerves and combat tremors.
Deep breathing: To calm your nervous system, practice slow, deep breaths. Inhale deeply through your nose for a count of four, hold for four, and then exhale slowly through your mouth for six. Repeat this cycle until you feel your body starting to relax.
Progressive muscle relaxation: Quickly tense and then release each muscle group, starting with your feet and working up to your head to help reduce muscle tension and stop the shaking.
Grounding techniques: Use grounding techniques, like the 5–4–3–2–1 method, to distract yourself from your anxiety. Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Cold water splash: Splashing cold water on your face or holding a cold pack can stimulate the dive reflex, which may help to slow your heart rate and calm your body.
Distraction: Try a distracting activity, such as listening to music or reading to help reduce anxiety and stop tremors.
Can anxiety tremors occur during sleep?
Anxiety tremors can occur during sleep when underlying stress affects your body, even when you’re resting.
Night tremors: Tense muscles caused by anxiety during sleep can lead to involuntary shaking or trembling.
Restless sleep: Anxiety can prevent you from reaching deep, restorative sleep stages. This can cause your body to be constantly alert, making tremors more likely.
Sleep disturbances: Nightmares or vivid dreams caused by anxiety can lead to physical reactions, including shaking.
How can mindfulness meditation specifically aid in controlling anxiety tremors?
Mindfulness meditation can help control anxiety tremors by promoting relaxation and reducing overall anxiety levels.
Focus on the present: Mindfulness meditation encourages you to focus on the here and now, which can prevent your mind from drifting into anxious thoughts that trigger tremors.
Stress reduction: Regular mindfulness practice can lower stress hormones, like adrenaline or cortisol, which may mean fewer anxiety tremors."
Increased body awareness: Becoming more aware of the sensations in your body can help you notice early signs of anxiety. With this understanding, you can use techniques to calm yourself before tremors begin.
Enhanced emotional regulation: Responding to stress and anxiety with confidence can help reduce the frequency and intensity of anxiety tremors.
What role does hydration play in managing anxiety and tremors?
Dehydration can worsen anxiety symptoms and lead to physical symptoms like tremors. Carry a water bottle with you and be sure to drink from it often.
Maintains normal bodily functions: Proper hydration helps your body function well. Dehydration may cause symptoms such as dizziness, increased heart rate, and muscle cramps, which can mimic or worsen anxiety.
Balances electrolytes: Water helps maintain the balance of electrolytes in your body, which is essential for muscle function and nervous system health. Imbalances may cause muscle twitching and tremors.
Reduces stress: Even mild dehydration may increase stress hormone levels, leading to heightened anxiety and physical symptoms.
Improves cognitive function: Proper hydration supports brain function, helping you think clearly and manage stress better. This can reduce the likelihood of anxiety-induced tremors.
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