Hand Trembles
The Body’s Fight-or-Flight Response
When we feel anxious, our bodies automatically go into “fight-or-flight” mode, a survival mechanism that prepares us to respond to threats. This response is controlled by the sympathetic nervous system and triggers a flood of stress hormones like adrenaline and cortisol. These hormones cause a range of physical reactions, including an increase in heart rate, quickened breathing, and muscle tension.
One effect of adrenaline is that it makes muscles tighten up in preparation for action. However, when there’s no actual threat to react to, the tension may show up as small, uncontrollable tremors in the body—especially in the hands. These shakes are more noticeable when you try to keep still, as the tension is “looking” for an outlet.
Anxiety can also increase your nervous system's sensitivity, making it more responsive to slight triggers. This sensitivity can lead to exaggerated responses to minor stressors, including physical reactions like shaking. For people with social anxiety, for example, even simple situations like public speaking can activate the fight-or-flight response, causing noticeable tremors in the hands.
How to Calm Anxiety Shakes
To help reduce hand shaking from anxiety, these techniques can be useful:
Deep Breathing: Slowing your breathing can lower your heart rate, calming the nervous system.
Progressive Muscle Relaxation: Tensing and then releasing muscles from head to toe can relieve overall muscle tension, helping reduce shaking.
Mindfulness Techniques: Focusing on grounding exercises or being present can reduce the mind's anxious response, and thus the body's physical reactions.
Caffeine Reduction: Since caffeine stimulates the nervous system, it can worsen tremors and anxiety.
In most cases, these shakes are temporary and lessen as you start to feel more at ease.
Written by: Chloe