How to Stop Shaking from Anxiety: Your Complete Guide

More than 40 million US adults live with an anxiety disorder. If you’re one of them, you know how extensive the symptoms of anxiety can be — from heart palpitations to sweating and that all-too-familiar deep sensation of dread.

But did you know shaking is also a common manifestation of anxiety? For many individuals, shaking from anxiety feels uncontrollable and can exacerbate the fear or worry they’re experiencing.

So, what causes shaking anxiety, and what can you do to manage it? 

Keep scrolling for more info.

Why Do I Shake When I’m Nervous? 

If you’ve ever noticed your body shaking during a highly emotional, stressful, or nervewracking moment, you’ve probably asked yourselves questions like:

• “Why do I shake when I get in an argument?”
• “Why do I feel like I’m shaking inside?”
• “Why do I get shaky when I’m overwhelmed?”

All of these questions are normal. When we find ourselves in a moment of anxiousness, we often become hyper-aware of our bodies and their various functions. We may fixate on our breathing, muscle tension, or the burning sensation in our throats.

Understandably, you’d want to know the underlying causes of these symptoms. The good news? In most cases, the indicators aren’t serious or life-threatening, and you can easily manage them with the proper techniques and support.

Causes

When we experience anxiety, our body’s flight-or-fight response is triggered, which causes us to feel emotions on a more intense level than we normally would. A physical reaction also occurs. Our blood pressure and heart rate increase, and certain stress-related hormone levels (like cortisol and adrenaline) begin to spike.

It’s this biological process that leads to shaking when nervous.

While in this heightened state of alertness, your body essentially functions in overdrive, causing you to tremble, feel tense, and breathe more quickly. 

It’s also possible your shaking could be related to an underlying medical condition, like hyperthyroidism, essential tremors, or drug-induced tremors. While these conditions are rare, it’s always best to consult your doctor to rule out any other potential causes.

Symptoms

There are multiple symptoms of anxiety, and you may experience some or all of them at any given time. 

Typically, a person who is shaking with anxiety will notice:

1. Racing Heartbeat

It may feel like your heart is pounding, or there may be a sensation of tightness or discomfort in your chest, almost as if it’s attempting to break free.

2. Shortness of Breath

It may be challenging to regulate your breathing, which can result in hyperventilation. This can quickly lead to dizziness, a feeling of suffocation, or even a tingling sensation in your hands and feet.

3. Feeling Faint or Weak

It’s not uncommon to feel lightheaded while experiencing anxiety. This sensation often stems from the body’s physiological reactions to stress, such as changes in blood pressure and breathing patterns. Try to lie down or sit until your mind and body have returned to a more relaxed state.

Tips for Managing Anxiety and Shaking 

You now understand what causes shaking from anxiety, but that’s only half the battle. The second — and most important part — is knowing what you can do to alleviate shaking during an anxiety or panic attack.

Fortunately, there are several different strategies available to anyone wondering how to stop anxiety tremors. 

Explore the following techniques below to discover what works best for you in managing your anxiety:

Deep Breathing Exercises  

Deep breathing can induce a sense of relaxation and calm the mind. To do it, you take a long breath in through your nose, hold it for three seconds, and then exhale slowly through your mouth until your lungs are empty. Repeating these steps several times is the best way to experience the full effect. Try to remain centered and in the present moment while you complete this exercise.

The 54321 Technique 

Part of learning how to stop shaking when nervous is remembering to redirect your thoughts to the here and now rather than to the past or the future. The 54321 technique is extremely useful for those who struggle in this area. 

To do it, simply name:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

The act of describing your environment refocuses your mind and provides a sense of stability, allowing your nervous system to gradually relax.

Yoga

When we’re anxious, our bodies hold onto tension, leading to muscle tightness and discomfort. Yoga helps release that tension through gentle stretches and mindful movements, allowing your body to unwind. Plus, focusing on deep breathing and mindfulness in yoga helps ease racing thoughts and promotes inner peace.

We recommend trying a Hatha yoga class if you’d like to release physical tension while also practicing deep breathing. Restorative yoga is also beneficial if you prefer to focus more on relaxation and meditation than physical exercise.

Mindfulness and Meditation 

Our mind is our most powerful tool when it comes to learning how to stop shaking from anxiety. When we can control our minds, it becomes much easier to control our bodies.

Meditation and mindfulness are outstanding practices for sharpening our mental clarity and control. It allows us to calm our racing thoughts and soothe our frazzled nerves, bringing a sense of peace to our minds and bodies. 

It’s best used as a daily ritual, first thing in the morning or the evening before rest, to release stress and give ourselves a mental reset.

Determine Your Triggers

Identifying the root cause of your anxiety is another highly effective way to prevent and manage it. When you know the circumstances that tend to set off your internal “anxiety alarm,” it’s easier to put a plan in place to mitigate those circumstances or prepare yourself for when they are about to happen.

Someone with severe performance anxiety, for instance, may experience debilitating anxiety any time they are given a major project or task to complete at work. By identifying this as a trigger, they can proactively plan a self-care activity the night before their deadline or even speak to a therapist in the days or weeks leading up to the due date.

Remember, there’s power in knowing where your anxiety stems from!

Prioritize Sleep

It’s even more challenging to navigate periods of anxiety when our minds are exhausted. Plus, we’re more susceptible to feeling overwhelmed when we’re sleep-deprived and already functioning at a deficit. This is because when our bodies and minds go into a deep state of rest, also known as non-rapid eye movement sleep, our heart rates slow down, and our blood pressure lowers. It’s like a biological reset essential to our overall health and wellness. 

As a general rule, the average adult should aim to get seven to nine hours of sleep per night. If you struggle to maintain a healthy schedule, practicing good sleep hygiene and sticking to a routine can help.

Exercise Regularly 

Whether you’re shaking from anxiety or simply feeling a little unmotivated, exercising is a key part of managing your mental health. Even just 30 minutes of exercise per day has the power to relieve tension and stress. Plus, it releases endorphins, which reduce pain in the body and lift our overall mood. 

In one study, it was concluded that people who got regular vigorous exercise were 25% less likely to develop depression or anxiety. So, even if you have to start slow, incorporating exercise into your routine can significantly affect how you feel mentally and emotionally.

Walking, cycling, hiking, swimming, and even dancing are all excellent ways to get your body moving and release nervous energy.

Start Therapy 

Therapy is one of the best techniques for managing anxiety because it empowers you to challenge and reframe negative thought patterns so you can replace them with more balanced and constructive ones. You can address past traumas or negative experiences in a safe and supportive environment and eventually take the necessary steps to process and overcome them. Cognitive Behavioral Therapy (CBT) is one of the most popular options for those living with anxiety, with many people experiencing long-lasting relief and improved mental well-being.

Get Support for Your Anxiety with Citron Hennessey Therapy

When you’re experiencing severe or chronic anxiety, everyday life can feel like an uphill battle. That’s why having someone you can trust and talk to openly is so important. 

At Citron Hennessey Therapy, we have a deep understanding of all the ways anxiety can manifest itself in your life and even hold you back from being the person you want to be. 

Our team of specialized therapists uses science-backed, industry-leading techniques to help you reclaim your sense of peace and get back to feeling your best. Whether it’s sharing practical coping strategies to manage panic attacks and intrusive thoughts or providing you with the tools you need to build resilience and overcome challenges — we’re here to help!

Don’t let anxiety dictate your life any longer. Take the first step towards transformation with Citron Hennessey Therapy. Searching for an anxiety therapist in NYC? We offer both online therapy and in-person sessions for your convenience. Find your therapist today.