Anxiety and Tremors – The Link You Can’t Ignore - One Voice In The Vastness Of Emotions

Anybody out there familiar with anxiety and tremors? The tremors increase noticeably when I’m anxious, like in the ER a few days ago. I was scared, because I thought I had a stroke when I passed out. When I came to, my eyes kept twitching back and forth rapidly.

Anyway, my anxiety was pretty high because I was scared. All these people in the room doing this and that. In other words, there were too many people in the room, so my social anxiety kicked into high gear. I was shaking so bad, I thought I was going to pass out again. Somehow I made it through, but I made it through

Anxiety tremors happen when your body goes into “fight or flight” mode. Your brain senses a threat (even if there isn’t one) and triggers the release of stress hormones like adrenaline. These hormones speed up your heart rate, boost blood flow, and tighten muscles, causing shaking in your hands, legs, or other parts of your body.

Nerves and Anxiety

Your nerves increase when you have anxiety. That’s a no brainer. But how you react to that is the difference between letting it flow or heading towards a panic attack. The more you fight, the more tremors you have. I have tremors constantly (mainly right arm and face), because of the Parkinson’s, so I’m not new to it.

Being in an anxious environment (like the ER) gets the nerves going. You’ve got ten people talking to you and doing everything at once. When there are so many stimuli going on, your brain goes on overload. It’s hard to focus on one thing when there is so much happening around you. It’s also important to find ways to manage and cope with these feelings.

One helpful technique is deep breathing. Focusing on your breath and taking slow, deep breaths can help calm your nervous system and bring your attention back to the present moment. Another useful tool is mindfulness meditation, which involves actively focusing on the present moment without judgment.

What Causes Anxiety and Tremors?

Anxiety and tremors are closely linked, and can be caused by a combination of physical, psychological, and environmental factors. Here’s a breakdown:

Causes of Anxiety

Biological Factors:
- Basically, imbalances in brain chemicals like serotonin, dopamine, and norepinephrine can contribute to anxiety.
- Genetics: A family history of anxiety disorders can increase your likelihood of experiencing anxiety.
Psychological Factors:
- Stressful life events (e.g., trauma, loss, or major changes) can trigger anxiety.
- Negative thought patterns or cognitive distortions can fuel anxious feelings.
Medical Conditions:
- Certain health issues, like thyroid problems, heart conditions, or chronic illnesses, can mimic or worsen anxiety symptoms.

Causes of Tremors

Anxiety-Related Tremors:
- When you’re anxious, your body releases stress hormones like adrenaline, which can overstimulate your nervous system and cause muscle shaking or trembling.
- Hyperventilation (common during anxiety) can also lead to tremors due to changes in oxygen and carbon dioxide levels in the blood.
Other Causes of Tremors:
- Neurological Disorders: Conditions like Parkinson’s disease or essential tremor.
- Medications: Also, certain drugs, like stimulants or antidepressants, can cause tremors as a side effect.
- Medical Conditions: Low blood sugar, thyroid issues (hyperthyroidism), or withdrawal from substances like alcohol or benzodiazepines.

What Triggers Anxiety and Tremors?

Anxiety and tremors can be triggered by various factors, often overlapping between physical, emotional, and environmental causes. Here’s a breakdown of common triggers:

Triggers for Anxiety

Stressful Life Events:
- Major changes, like moving, starting a new job, or relationship issues.
- Traumatic experiences, such as accidents, abuse, or loss of a loved one.
Social Situations:
- Public speaking, meeting new people, or being in crowded spaces.
- Fear of judgment or embarrassment in social settings.
Health Concerns:
- Chronic illnesses or worrying about health conditions.
- Accordingly, experiencing symptoms like chest pain or dizziness, which can mimic anxiety.
Negative Thought Patterns:
- Overthinking, catastrophizing, or focusing on worst-case scenarios.
Environmental Factors:
- High-pressure environments, financial stress, or toxic relationships.
- Overstimulation, like loud noises or chaotic surroundings.

Triggers for Tremors

Anxiety and Stress:
- Subsequently, anxiety itself is a major trigger for tremors, as the body’s “fight or flight” response releases adrenaline, causing muscles to shake.
Physical Fatigue:
- Lack of sleep or overexertion can make tremors more noticeable.
Low Blood Sugar:
- Skipping meals or prolonged fasting can lead to tremors, especially in people prone to anxiety.
Medical Conditions:
- Conditions like hyperthyroidism, Parkinson’s disease, or essential tremor can cause shaking, which may be worsened by anxiety.
Medications:
- Consequently, certain drugs, like antidepressants, asthma medications, or stimulants, can cause tremors as a side effect.
Withdrawal:
- Coming off substances like alcohol, benzodiazepines, or other sedatives can lead to tremors.

Some triggers can cause both anxiety and tremors, like high stress, not getting enough sleep, or drinking too much coffee. Recognizing these triggers is a great step toward better managing both anxiety and tremors.

The Link Between Anxiety and Tremors

The Anxiety-Tremor Cycle

Anxiety can trigger tremors, and the tremors themselves can increase anxiety, creating a feedback loop. For example, someone might feel anxious, notice their hands shaking, and then become more anxious because of the tremors.

Anxiety and tremors are closely linked, as anxiety can trigger physical symptoms like shaking or trembling. Here’s a breakdown of the connection:

Fight-or-Flight Response: Furthermore, anxiety triggers the body’s fight-or-flight response, releasing stress hormones like adrenaline. This can cause your heart to race, your blood pressure to rise, and your muscles to tense up, sometimes leading to shaking or tremors.
Types of Tremors:
- Anxiety-Induced Tremors: These are quick, fine shakes often called “enhanced physiologic tremors.” They’re temporary and usually happen during moments of anxiety or stress.
- Chronic Conditions: For people with Essential Tremor (ET), anxiety can make the shaking worse, creating a stressful cycle of tremors and worry.
Symptoms and Triggers: In addition, anxiety tremors often come with other symptoms like a racing heartbeat, sweating, nausea, or tense muscles. Social situations can trigger them, fear, or general stress.

Impact of Anxiety Tremors

Anxiety tremors can significantly impact an individual’s physical, emotional, and social well-being. Here’s a detailed look at their effects:

Physical Impact

Discomfort and Fatigue: Tremors can cause muscle fatigue and physical discomfort, especially if they persist for long periods.
Interference with Daily Tasks: Fine motor skills, such as writing, eating, or using tools, may be affected, making everyday activities more challenging¹.

Emotional and Psychological Impact

Increased Anxiety: At the same time, the presence of tremors can heighten anxiety, creating a vicious cycle where anxiety worsens the tremors, and the tremors increase anxiety.
Self-Consciousness: Many individuals feel embarrassed or self-conscious about visible shaking, which can lead to feelings of shame or inadequacy.
Fear of Judgment: Anxiety tremors, especially in social settings, can make individuals worry about being judged or misunderstood.

Social Impact

Avoidance of Social Situations: Fear of visible tremors may lead to avoiding social interactions, contributing to isolation and loneliness².
Workplace Challenges: Anxiety tremors can interfere with professional tasks, especially those requiring precision, potentially affecting job performance.

How To Stop Tremors From Anxiety

Pay attention to your thoughts

At length, your thoughts are the key to stopping anxiety tremors. Take a moment to focus on your breath and center yourself. This will help calm your thoughts and bring awareness to your body.

These tremors are often a physical sign of deeper psychological feelings. Therefore, by paying attention to our thoughts and emotions, we can uncover the cause and take steps to manage them. Techniques like deep breathing or mindfulness can help ease anxiety tremors.

Try coping statements

Coping statements are a great way to handle stress and tough emotions. These short, positive phrases can help calm your mind and shift your focus when things get challenging.

A great coping phrase to keep in mind is “I can handle this.” It’s a simple reminder that you’ve got what it takes to get through challenges while staying calm and focused. Another helpful one is “This too shall pass.” It’s a nice way of reminding yourself that tough times don’t last forever and helps you keep things in perspective.

Create a schedule – organize your time and self

Quick tips for organizing your schedule:

Forget about the expectations others project onto you.
Make effective use of your time
Learn how to say no
Lastly, set a realistic schedule

Express Gratitude

Be thankful for all you have in life. It’s easy to get caught up in the hustle and bustle of daily life, constantly chasing after what we don’t have. But take a moment to reflect on all the blessings you do have – a roof over your head, food on your table, loved ones by your side. Gratitude is one of the keys to true happiness.

Trust Yourself and Your Instincts

Trust your gut! When you’re stuck with a tough decision, it’s easy to overthink and second-guess yourself. But sometimes, your gut instinct is the best guide you’ve got. It’s that little voice inside that says something feels off or points you toward the path that just feels right. Listen to it!

Use a Worry Journal

A worry journal is a great way to get your worries down on paper, so you can actually see them. Sometimes, writing them out helps you understand them better and even come up with solutions. It’s kind of like having a heart-to-heart with a friend—except this time, that friend is you!

Keeping worries in our heads can feel overwhelming. Writing them in a worry journal helps us see them differently. We might realize that some are irrational or overblown, while others are valid concerns we can address.

Eat These Foods

Vitamin C – Helps out our adrenal glands. Eat foods such as apples, broccoli, red peppers, spinach, and kiwis.
Get your Omega’s – Omega’s fight the stress-causing hormones such as cortisol and adrenaline. Include foods rich in flax, walnuts, and soya beans.
Complex Carbs – Don’t rush out and eat that French Baguette just yet, we only want the good carbs. Whole wheat bread, oats, beans, and barley. These foods help keep your blood sugar stable and send a feel-good message to your brain.
What is Tryptophan? This is an amino acid that produces serotonin; which regulates your hormones. Eat foods such as bananas, soya sauce, pumpkin seeds, and kale.
B Vitamins – the stress vitamin
And my number one anxiety fighting tip – take a daily dose of magnesium! This is the

Remember these things:

Worrying accomplishes nothing

Worrying is bad for you

Also, worrying is the opposite of trust and peace

Worrying puts your attention in the wrong direction

Coping With Anxiety Tremors

Long-term management and prevention:

Addressing underlying stress

Emphatically, managing anxiety tremors over time starts with understanding what’s causing your stress. It could mean making a few lifestyle tweaks, getting better at managing your time, setting goals that feel doable, and finding a healthier work-life balance.

Therapy and medication

If stress and anxiety are making life tough, consider seeking extra help through therapy or medication. Cognitive-behavioral therapy (CBT) can help change thought patterns and habits that fuel anxiety. In some cases, anti-anxiety medication might be an option—with proper guidance from a doctor.

Other Coping Skills

Wondering how to reduce anxiety immediately? Different things work for different people at different times. Therefore, it’s all about experimenting and discovering what works best for you. Here are some ideas:

Take a hot bath or shower.
Channel your anxiety into an artistic endeavor, like drawing, painting, or ceramics.
Give a busy mind other things to think about instead of fears or worries. For example, make lists of your favorite things (foods, animals, places), or make a bucket list.
Use grounding techniques for moments of intense anxiety.
Place your feet flat on the floor. Notice where every part of your body is making contact with the furniture underneath you. Be present with the feelings of being supported.
Use distraction techniques.
Additionally, use positive affirmations for anxiety.
Tears of sadness or frustration release hormones to help us feel better.
Use a cognitive distortions list to identify flaws in your thinking.
Listen to guided meditations for anxiety (there are many free ones on YouTube).
Try Progressive Muscle Relaxation.

Sum It All Up

To sum it all up, you need to be proactive. Don’t just sit on the sidelines and wait for things to change. I did that for so long, and the anxiety and tremors became worse. The smallest things triggered me. Someone’s tone of voice, a person cutting me off in traffic, and waiting in line.

Anxiety tremors, or shaking hands, are a common physical sign of stress. These involuntary movements in your hands, arms, legs, or other body parts often appear during moments of worry. They can range from subtle to intense and may be accompanied by symptoms like sweating, a racing heart, or shortness of breath.

Learn all you can in case anxiety tremors show up on your doorstep. Anxiety, in itself, can sneak up upon yourself and ruin your life. By educating yourself on the symptoms and causes of anxiety tremors, you can better understand how to manage them and seek proper treatment. Peace and always love. Until next time…