The sudden flutter you feel in your chest. The wave of emotion that comes through your fingertips at the most unexpected times.
The body’s wisdom speaks through movement when your mind craves stillness.
If you’ve experienced anxiety-related shaking, you’re navigating a deeply human response.
Let’s talk about how to stop shaking from anxiety immediately and what you can do in the moment to find relief.
Why Does Anxiety Make You Shake?
If you feel shaky and nauseous, shaky and weak or are overtaken by uncontrollable trembling anxiety, it has a reason behind it.
Anxiety prompts the body to move into fight-or-flight mode. It makes your adrenal gland release hormones. This can prep your muscles for action.
Consider it your body telling you that something harmful is coming your way.
Any remaining energy in the body may appear as unpleasant shivers, unusual sweating or jittery movements.
These tremors are your body’s way of dealing with perceived stress. If you’re getting scared frequently or feeling overwhelmed, understanding this process is essential to regaining your calm.
How to Stop Shaking from Anxiety Immediately
If you’re wondering how to stop shaking when anxious, you need to understand that you are capable of doing so.
Regardless of nerves and tremors or anxiety, you can act immediately to help your mind and body:
1. Take Deep, Belly-Filling Breaths
- Close your eyes if it helps you relax.
- With your hand on your stomach, try to take in a slow and gentle breath.
- Relax your body with every out-breath you make.
Breathing deeply sends an indicator to your nervous system that you are free from danger.
After a few minutes of steady breathing, most people observe that their tremors have lessened.
2. Tense and Release Your Muscles
- You can also do progressive muscle relaxation. This is done by contracting one group of muscles (say your hands) for five seconds and then relaxing slowly.
- Start with the bigger muscles in your body to help relieve stress and tension.
It keeps your mind away from panic and helps you focus on one thing.
3. Ground Yourself with Your Senses
Make use of the 5-4-3-2-1 method.
- Point out 5 things that you can see.
- Find 4 objects in your surroundings that you can touch.
- Notice the 3 sounds you hear around you.
- Try to identify 2 smells that stand out.
- Focus on 1 thing you can taste (coffee, gum, or even just the inside of your mouth!).
This method anchors you in the present and helps those how-do-you-stop-the-shakes moments feel more manageable.
4. Hold Something Cold
Find something cold, such as an ice pack, a cold drink or something nearby that is cold. Feeling a sudden chill can distract your mind from your worries and keep it occupied.
It also has a calming effect on many.
5. Talk Back to Your Anxiety
Anxiety may seem to be in charge of your life, but you can face it with determination.
Say to yourself, “I recognize what this is. Even though I feel nervous, there’s no real risk involved.”
Part of the issue can be lessened when you can find a name for your feelings.
6. Move Your Body
- Move your hands, stomp your feet, or do some jumping jacks.
- Stretching or light yoga poses can also diffuse adrenaline.
Moving around helps reduce the hormones that cause trembling.
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Preventing Future Episodes
Now that we have dealt with what to do in the moment, let’s move on to how we can stop and reduce them over time.
- Get Restful Sleep
A lack of sleep can lead to feelings of anxiety. Trying to sleep 7–9 hours each night and avoiding your phone for that last hour will lead to safer, more restful nights. - Maintain Stable Blood Sugar
When you have anxiety and feel shaky and sick, that may be caused by low blood sugar. Whenever you need more energy, carry a few almonds or a banana as something to snack on. - Limit Stimulants
Having caffeine or nicotine can increase trembling. Try switching to decaf or herbal tea if you’re a coffee lover. - Daily Mindfulness
Calm and Headspace are apps that can walk you through quick meditation exercises. With regular practice, being mindful can reduce the occurrence of your anxiety-related symptoms. - Consider Professional Help
Managing anxiety and its physical repercussions, such as shaking, can be achieved with effective treatment. Doris Nwoko, Psychiatric Nurse Practitioner, MSN, PMHNPBC, APN at Synergy Behavioral Health can support you in finding solutions that help you in the long run.
What Happens If You Do Nothing?
Many people try to ignore the trembling and sweating, wishing it would just go away without treatment.
If left unmanaged, anxiety can eventually make you feel even worse and exhausted.
If you understand how to stop anxiety, you’re helping yourself achieve a healthier balance in life.
A Few Extra Tips for Moments When Everything Feels Too Much
If the situation feels too much for you:
- Splash your face with cold water. It starts the “diving reflex” that can reduce your heart rate.
- Concentrate on the things happening here and now. Split large problems into smaller and more manageable tasks. Taking every day as it comes helps in the long run.
- Look for a person you can rely on to have a conversation. Speaking about your worries helps to lower your anxiety.
Get Help Today
Looking for assistance from a professional on how to manage your anxiety?
Here at Synergy Behavioral Health, we offer kind support to ensure you can live comfortably and confidently.
You deserve quality support—reach out today.
FAQs
How do you stop anxiety tremors?
To stop anxiety tremors, breathe deeply, engage in grounding exercises or use your muscles. Usually, daily mindfulness helps in reducing their occurrence.
How long does anxiety shaking last?
It can go on for a short time or last much longer, depending on the seriousness of your anxiety and how swiftly you deal with it.
Does my shaking have anything to do with my nervous feelings?
If you feel stressed, your body produces adrenaline, which can cause your muscles to tremble as your body gets ready to deal with the danger.
How to stop shaking hands immediately?
You could choose to hold something cold, take several deep breaths or press your hands together tightly to calm down.
How do I calm my anxiety?
- Practice grounding exercises
- Deep breathing
- Progressive muscle relaxation
- Over time, incorporating mindfulness and therapy can help manage it in the long term
How to stop feeling shaky and weak?
Try having a balanced snack, drinking some water and then engaging in simple grounding exercises to recover from anxiety.
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