Anxiety tremors: causes and how to control them

Anxiety is a cognitive, physiological, behavioral and emotional reaction related to the anticipation of a situation perceived as threatening. These responses are associated with fear and manifest as a future-oriented mood.

Anxiety is normal, but when it is triggered as a result of an overestimation of a future threat or an erroneous assessment of danger, it becomes pathological. Its main symptoms are agitation, tension, feeling of tiredness, dizziness, sweating, tremors, worry, hypervigilance, increased heart rate and difficulty breathing, among others.

In this article, we will focus on analyzing one of these symptoms: tremors. What causes them? How to control them?

Anxiety tremors: what causes them?

An anxiety tremor is a rhythmic shaking movement that occurs in one or more parts of the body.. It is involuntary, that is, the person has no control over it. Anxiety tremors are not dangerous, however, they are uncomfortable and sometimes other symptoms associated with anxiety can be triggered – due to the person’s worry.

The origin of these tremors is found in the fight or flight response that activates the brain when our life is in danger.. This stress response is an evolutionary reaction that we all have programmed into our neural networks. Through it, we can respond and protect ourselves from a threat. The problem arises when this reaction is triggered without the presence of real danger.

In this context, The fight or flight response triggers the release of different hormones, such as adrenalin and cortisol, which end up generating various physical sensations such as increased heart rate, nausea, stomach pains, difficulty breathing, dilated pupils. These substances also cause tremors and chills.

Another factor that can influence the appearance of tremors is the accumulated muscle tension due to the imminent perception of danger. Our body needs to release all that tension and tremors are the perfect escape route for that purpose. Generally, the parts of the body that shake the most are those in which muscle tension has been strongest.

How to control tremors due to anxiety?

The tremors will decrease if you manage to control your anxiety. It is easy that if the latter decreases, the former will also do so. Next, we will offer you five strategies that can help you reduce anxiety.

1. Walk in the middle of nature

Go for a walk in the middle of nature, this will help you reduce your anxiety. According to a study, taking a walk in nature has enormous benefits: it reduces anxiety, rumination and negative affect; In addition, positive affect persists. It also has cognitive benefits to greater working memory performance.

If you have the possibility of taking these walks, always do them with full attention, focusing on what is happening at each moment. If you don’t have access to nature, you can put some plants in your house. Houseplants have been found to have a positive psychological effect on stress levels.

2. Practice mindfulness

Research has found that Mindfulness is effective in treating symptoms of anxiety and can also help control your reaction to stress. He mindfulness or mindfulness can have positive psychological effects, such as increased subjective well-being, reduced psychological symptoms and emotional reactivity, and better behavioral regulation.

Through mindfulness, attention is brought to the experience of the here and now with openness, receptivity, and curiosity.

3. Do leisure activities

Leisure activities can help you relieve stress and anxiety by allowing you to redirect your attention toward relaxing and pleasant stimuli. Find an activity that clears your mind of all the worries and stress you have.

If you can do them with a friend it is better because when you interact with people you love you release oxytocin, a hormone associated with love and happiness.

4. Breathe with your diaphragm

The Diaphragmatic breathing can help you reduce stress and anxiety levels. One study found that diaphragmatic breathing can improve attention, affect, and stress levels. To breathe this way, follow the following instructions:

«Get into a comfortable position, close your eyes and observe your breathing. Pay attention to its rhythm and depth. Is it deep or superficial? Is it fast or slow? Then place one hand on your abdomen and try to feel as you breathe how your stomach inflates and deflates with each inhalation and exhalation. Place your other hand on your chest and try not to let it move when you breathe. Only the one on your abdomen should move.

Breathe in slowly through your nose, so that the hand you have on your abdomen feels the pressure of it rising. The hand on the chest should remain motionless. Hold your breath for a moment and exhale slowly through your mouth, so that you feel the hand on your abdomen descend».

5. Do yoga

Yoga combines physical movement, meditation, light exercise, and controlled breathing, all of which can give you excellent stress relief (Francis and Beemer, 2019). One study found positive results in women who practiced Hatha yoga 3 times a week for 4 weeks. After 12 sessions, they experienced significant reductions in stress, depression and anxiety.

In another investigation carried out in adult men it was found that yoga stretches reduce cortisol levels and have a positive effect on parasympathetic nerve activitywhich encourages relaxation.

Finally, anxiety tremors are a symptom that, like others, can reduce its influence when attending therapy. Seeking help when anxiety has stopped being normal and has begun to significantly affect daily functioning is truly necessary. Don’t let anxiety control your life.

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