How to stop shaking from anxiety attack

How to Stop the Anxiety Shakes and When to Seek Help

Content

Overview
Why does your body shake when you are anxious?
When does shaking from anxiety become a real problem?
Is it anxiety or a panic attack?
Techniques to help with panic attacks
Treatments to help with anxiety or panic disorder
The lowdown

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Your body goes into what's known as a "fight, flight, or freeze" response when it's subjected to stress and anxiety. This response is how your body reacts naturally to danger. It helps you react to a perceived threat or life-threatening event¹ in order to keep you safe.

During this response, your body becomes flooded with stress hormones, such as epinephrine and cortisol. Your heart rate, breathing, and blood pressure all increase as your body prepares itself to deal with the stressor. In this situation, your body and brain interpret anxiety as a signal to either escape from danger or stand your ground. This primes your muscles to act, which leads to shaking or trembling.

Shaking is a natural physiological response to stress. Through evolution, it developed to help people recognize dangerous situations so that they could escape or defend themselves.

This is why when you face stressful situations in modern life, you get nervous due to this built-in evolutionary response. As you’re facing a situation that's dangerous, scary, or exciting for you, it's natural for you to feel anxious.

The issue isn't the anxiety or the shaking itself. The issue is when you can't control the anxiety you are feeling, even when you're not even facing a stressful situation, in which case you may have an anxiety disorder.² People with an anxiety disorder may find they shake even without being in a dangerous situation. Types of anxiety² that can cause shaking include:

Generalized anxiety disorder (GAD)

If you have a generalized anxiety disorder (GAD), you are likely to experience excessive worry or anxiety that you are unable or find difficult to control most days for a minimum of six months. The anxiety could be about:

Symptoms include restlessness, irritability, muscle tension, fatigue, difficulty concentrating, or sleep problems. You may also experience shaking in conjunction with anxious thoughts even if there isn’t a clear trigger.

Panic disorder

If you have panic disorder, you may find yourself frequently worrying about when you will experience another panic attack. You actively try to avoid future attacks by avoiding situations, behaviors, or places you associate with panic attacks. Shaking might occur before, during, or after a panic attack.

Post-traumatic stress disorder (PTSD)

With Post-traumatic stress disorder (PTSD), you are living with the chronic effects of trauma and coping with unprocessed traumatic memories. This makes you on alert for ongoing threats or attacks.³ PTSD can lead to physiological changes in the body and its response to the surrounding environment. For instance, you may feel hypervigilant and startle easily. You can start to shake in response to being startled, feeling threatened, or encountering a situation that triggers memories of past trauma.

When you feel a sudden rush of intense emotion or nerves, it's likely your body responding to a situation. You might experience nausea, sweating, or shakiness, among other symptoms. If this is your first experience, you may be wondering if you're experiencing anxiety or a panic attack.

Anxiety and panic attacks are two different conditions.⁴

GAD is often characterized by anxiety or worry about future events, anticipating a negative outcome. Symptoms include general uneasiness and muscle tension and the onset is typically gradual. On the other hand, panic attacks are short bursts of extreme fear that come on suddenly and are characterized by symptoms⁵ including:

Brief chest pain
Increased heart rate
Shortness of breath
Nausea
Fear of dying
Temperature changes, either hot or cold

Panic attacks are triggered by an extreme fear response to a perceived threat occurring right at that moment. The body’s "fight-or-flight" response makes you hardwired to handle immediate danger. Panic attacks typically last less than 30 minutes and can occur once or repeatedly.

The shaking caused by a panic attack tends to pass as the attack ends. However, if you're wondering how to stop shaking from anxiety, you can try techniques including the following:

Deep breathing – Slow, deep breaths can help to bring a sense of calm and reduce hyperventilation.
Exercising – Exercise releases pent-up energy and reduces muscle tension to ease physical stress, and distracts your brain from anxious feelings.
Progressive muscle relaxation – This is a technique⁶ where you tense different body muscles to release the tension in each one.
Yoga – Regulate your breathing and calm your body through a variety of flowing poses. Regularly practicing yoga can help decrease your symptoms of anxiety.
Meditation – This is a practice of focused concentration that brings your mind back to the present moment and allows you to acknowledge your current feelings, whether positive or negative. Meditation can work to reduce feelings of anxiety by also incorporating deep breathing.

A Guide To Meditating For Anxiety

Other anxiety or panic disorder treatments can provide a long-term solution, including:

Psychotherapy – Through cognitive behavioral therapy (CBT), you work with a therapist to recognize unhelpful thought and behavior patterns that perpetuate anxiety, and learn to challenge and modify them. You will also learn specific relaxation, distraction, and exposure strategies to manage panic. Dialectical behavioral therapy (DBT) works on enhancing emotional regulation, managing distressing emotions, and learning mindfulness strategies.

Medications – If you experience panic attacks or anxiety frequently, you may want to talk with your doctor about medication. Your doctor may prescribe benzodiazepines, antidepressants such as SSRIs (which also have evidence in anxiety), or beta-blockers like propranolol.

What You Need to Know About Your Anxiety Medication

If you're experiencing shaking and any other physical symptoms of anxiety and/or panic attacks, remember that i's just your body's natural “fight-or-flight” response to a stressful situation.

However, while shaking from anxiety isn't dangerous, that doesn't mean you have to deal with it. There are effective treatments, including relaxation techniques, therapy, and medication. Talk with your doctor to get a treatment plan for managing the shaking and easing your anxiety overall.

Anxiety Shaking: Causes and Treatments

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Anxiety and worry are emotions everyone feels at some point. Approximately 40 million American adults have anxiety disorders.

Feelings of anxiety can trigger other symptoms, such as:

muscle tension
difficulty concentrating
increased heart rate
uncontrollable shaking or trembling

Tremors caused by anxiety aren’t dangerous, but they can be uncomfortable. Sometimes losing control of your body when you’re having anxiety can quickly escalate into other symptoms.

This article will explore the connection between shaking and anxiety, and leave you with some ideas for how to treat this symptom.

Panic disorder and anxiety that leads to attacks have some things in common, but they’re not the same condition. Both conditions can lead to physical symptoms that feel out of your control, including trembling and “the shakes.”

If you have generalized anxiety disorder, ordinary situations may make you feel intensely fearful or overwhelmed. You may find it hard to concentrate. You may also experience your mind going “blank” as the fear and worry from your thoughts take over.

In addition, headaches, muscle aches, and other pains you can’t explain may accompany your anxious thoughts.

Panic attacks don’t always have a clear cause. When you have panic attacks due to a certain trigger, it’s called an expected panic attack. That means they’re somewhat predictable.

The symptoms of a panic attack can be seen and identified by someone else, while the symptoms of anxiety take place mostly in your mind and may be harder to spot.

When you’re having severe anxiety, it can cause physical symptoms. Perceived stress, danger, and high levels of emotion usually set off anxiety. Anxiety can lead to a panic attack, but it doesn’t always.

Similarly, having a panic attack doesn’t mean that you have an anxiety condition.

When your body is subjected to stress, it goes into fight, flight, or freeze mode. Stress hormones flood your body and speed up your heart rate, blood pressure, and breathing.

Your body prepares to deal with the stressor, interpreting the anxiousness as a signal that you’ll need to stand your ground or escape from danger. Your muscles become primed to act, leading to a trembling sensation, twitching, or shaking.

Other symptoms of anxiety and panic disorder include:

difficulty concentrating on anything besides anxious thoughts
fatigue and muscle ache
headache or migraine
nausea, vomiting, or loss of appetite
rapid breathing
excessive sweating
feeling tense, irritable, and “on edge”

Once you’ve determined that you’re having a panic or anxiety attack, fighting against your symptoms might make them last longer.

The most effective strategy to stop trembling from panic or anxiety is to guide your body back to a relaxed state. Certain techniques can help you calm down:

Progressive muscle relaxation. This technique focuses on contracting and then releasing different muscle groups. It can be done in tandem with deep breathing. The goal in practicing this technique is to get your body to relax. This can stop you from trembling.
Yoga poses. The child’s pose and sun salutations can help you regulate your breathing and bring calm back to your body. Regular yoga practice has been shown to reduce anxiety symptoms.
Mindfulness exercises. Exercises that incorporate meditation can also help stop you from shaking. Mindfulness meditations to guide you through 5 to 10 minutes of awareness and relaxation. These can be found on apps, such as Headspace, and online.

Practicing these techniques when you’re not in a state of panic or anxiety will make them more effective when you need to use them.

Long-term solutions for people with anxiety or panic disorder can include medication and help from a licensed therapist or psychiatrist. Several methods of therapy can help you identify the triggers of your anxious thoughts and feelings. These include:

cognitive behavioral therapy (CBT)
talk therapy
eye movement desensitization and reprocessing therapy (EDMR)

If you frequently experience anxiety or panic attacks, you should speak to your doctor about medication treatment options. Those include:

Benzodiazepines. These are drugs that help relax your mind and calm your body. Alprazolam (Xanax), chlordiazepoxide (Librium), and clonazepam (Klonopin) are examples of this class of drug used for short-term anxiety and panic relief. Both prescribers and patients should be aware that benzodiazepines are associated with a risk for tolerance, dependence, and addiction. The Food and Drug Administration requires that they carry a boxed warning.
Selective serotonin reuptake inhibitors (SSRIs). This is one class of drug that might be prescribed for long-term treatment. Escitalopram (Lexapro), fluoxetine (Prozac), and paroxetine (Paxil) are examples of this type of drug usually prescribed to treat depression and anxiety.
Monamine oxidase inhibitors (MAOIs). MAOIs are used to treat panic disorder, but can work for anxiety, too. Dicarboxamide (Marplan) and tranylcypromine (Parnate) are examples of this type of medication.

Integrative treatments, like herbal teas and supplements, can cut down on anxiety and panic attacks for some people. More research needs to be done on herbal treatments to determine whether they’re effective.

Remember that herbal remedies aren’t necessarily better for your body than traditional medication. Herbals have properties that cause side effects and interactions just like medication does.

Online therapy options

Read our review of the best online therapy options to find the right fit for you.

Physical symptoms that feel out of your control can be frightening and make your anxiety feel even worse. The good news is that anxiety and panic can be helped with medication, therapy, and a proper diagnosis.

Make an appointment with your doctor if you’re experiencing anxiety-induced trembling or shaking.

"I'm afraid to leave the apartment." How people with panic attacks live

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"It's scary to leave the apartment." How people with panic attacks live

"It's scary to leave the apartment." How people with panic attacks live - RIA Novosti, 05/19/2018 How people with panic attacks live0004

Choking, cold sweats, and pressure surges are common symptoms of a panic attack. Doctors note that sudden attacks of fear in people happen more often... RIA Novosti, 05/19/2018

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Society

MOSCOW, May 19 — RIA Novosti, Igor Karmazin. Choking, cold sweats and pressure surges are common symptoms of a panic attack. Doctors note that sudden attacks of fear in people happen more and more often. Someone forever remembers a single outbreak of anxiety, someone experiences them periodically - and then life turns into hell. RIA Novosti understood the causes and methods of treating panic attacks.

"A black cloud floated on me"

Dan Pozyaev, a resident of Pavlovsky Posad near Moscow, works at the center for the provision of public services. He draws up documents, understands complex situations with real estate. In September 2017, the life of a young man sparkled with new colors. "Somehow I was sitting at the computer, looking at the drizzling rain in the window and I saw a huge black cloud that was floating in my direction. At that moment, just a hell of a wave of fear covered me! It seemed to me that everything, now everything is for sure ... It's hard to breathe , heart pounding, dryness, wild dereal (derealization, impaired perception, in which the world around seems distant. — Approx. ed.). I could not sit still, I thought if I stopped, I would die, "recalls Dan.

He rushed to the nearest hospital. There, the doctors measured the pressure, listened to the heart, but did not record any problems. "I fell asleep at home, and woke up at night in a cold sweat. The wild days of dereal began. Every day is like a fog - it's hard to focus your eyes, you look at one thing, but you just don't notice the other. I have already diagnosed myself with both brain cancer and the brain cancer. I didn’t sin for anything. On the advice of the therapist, I passed a bunch of tests, but everything turned out to be normal, "says a resident of the Moscow region.

A neurologist helped in a paid clinic. “She talked to me, looked at all the results, didn’t even laugh that I went to an oncologist and took markers,” Dan continues. "Recently at night I caught wild attacks of suffocation, every day I feel a lump in my throat, it seems that because of it I am about to be unable to breathe."

A young man notes that panic attacks have greatly worsened his quality of life. At work, during attacks, I had to take unscheduled breaks. At first, my wife was very worried, but after receiving the results of the tests, the situation began to irritate her rather. “Of course, she helps with seizures, then we laugh at them, but still. Sometimes apathy and indifference rolls in. Thoughts about whether it’s worth living like this at all if one day they still bring me down,” Pozyaev reflects.

Accidents and alcoholic parents

To a person who is far from such strong tragic experiences, panic attacks may seem like a whim. Physicians, however, have a different opinion. The syndrome is more common than commonly thought, affecting about five percent of the population, mostly young people between 20 and 30 years of age. At the same time, women suffer from increased anxiety more often than men. In the International Classification of Diseases, the corresponding diagnosis of "panic disorder" is considered a type of neurosis.

May 6, 2018, 08:00

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According to the description, intense, uncontrollable seizures are accompanied by physical and behavioral symptoms. On the one hand, this is an increase in heart rate and heart rate, increased sweating, chills or fever, difficulty breathing, pain in chest, deterioration of hearing and vision, dizziness. On the other hand, in addition to the aforementioned derealization, a person often feels depersonalization (as if events are not happening to him), is afraid of losing his mind, control over himself, afraid of loneliness, death. thoughts, sleep worsens

Andrey Shmilovich, Doctor of Medical Sciences, Head of the Department of Psychiatry and Medical Psychology at Pirogov Russian National Research Medical University notes that there can be several reasons for panic attacks. First, anxiety arises from severe long-term stress. For example, it’s hard to be at work for some reason, but you can’t quit. Another option is a difficult relationship that you can’t get out of. A person endures the situation, but the nervous system sooner or later fails.

May 1, 2018, 08:00

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The second possible reason is character traits. Parents often worry too much about their child. He adopts the attitude about the danger of the world and becomes anxious. Such a character can also be formed with despotic, unpredictable behavior of parents, for example, if one of them abuses alcohol.

The third reason is severe mental illness or psychological trauma. For example, a car accident, severe poisoning, the death of a loved one. This is a moment of extreme stress, a panic attack, which is fixed in the psyche and then reproduced from time to time.

"My leg was shaking uncontrollably"

St. Petersburg designer Diana Lomakina recalls that the first wave of panic hit her last summer. "In August, I fell, I had a slight concussion. A week later, in the shopping center, I felt dizzy and nauseous. It seemed to me that it was stuffy in the room, I went outside, but it only got worse. I thought I would die, there was a lot of hysteria," she says, adding that after the incident she passed a general blood test, did an MRI of the brain and blood vessels. All indicators were normal.

With varying success, the girl was treated until spring. "At the end of March, I had an accident. I had bruises and severe stress. Two days after that, at night I felt that I was suffocating, got scared, called an ambulance, after valerian and a conversation with the doctor, I let go. The next morning, women's days began, they clearly affected my emotional background. All week the pressure was jumping, it was scary, shaking, I was suffocating, "says the Petersburger.

April 30, 2018, 13:09

Scientists told about the danger of long-term use of antidepressants "I jumped up and drank valerian again. I was shaking very badly, I could hardly fall asleep. In the morning the same picture repeated itself. On May 5, I already visited a psychotherapist who conducted a session of shallow hypnosis and prescribed pills. They calm me down, but I really want to sleep, and strength No," complains Lomakina.

A student from Nizhny Novgorod, Valentin (name changed at his request) had a panic attack a couple of weeks ago in a movie theater. "I thought about the fire in the Winter Cherry. At first I was a little nervous, but then it seemed to me that I was going crazy and was about to die! It became unbearably scary, I went outside. At night I felt even worse. I was hysterical, I even wanted I didn’t want to kill myself. Rather, I didn’t want to, but I was afraid that this was the only way to overcome fear. I drank sedatives, my leg was shaking uncontrollably. Now I’m afraid to leave the house and I’m afraid to stay in my apartment forever, "says the interlocutor. He adds that he considers the upcoming session, quarrels with parents and personal complexes to be the reason for his condition.

Breathe into the bag

Head of the Department of Neuro- and Pathopsychology of Moscow State University named after M. V. Lomonosov, Doctor of Psychology, Professor Alexander Tkhostov emphasizes that one or two panic attacks due to sleep disturbance, alcohol abuse can occur in the life of any person . At the time of the attack, the expert advises to calm down, to realize that there is actually no threat to life, although it may seem otherwise. “Many begin to breathe deeply and often, but it’s better not to do this. It’s better to breathe slowly and shallowly. I even recommend taking a paper or plastic bag and breathing into it. The amount of oxygen decreases, the attack stops much faster,” advises the professor.

If you have regular panic attacks, you should consult a psychotherapist. If the problem is complex, anxiety is frequent and strong, then it is better to supplement the treatment with pharmacology. Doctors usually prescribe tranquilizers and antidepressants. The first contribute to the rapid removal of symptoms. However, tranquilizers cannot be taken for a long time due to the risk of addiction.

April 25, 2018, 9:42 pm

Scientists have found a simple remedy for depression

Antidepressants increase the level of serotonin in the brain, which reduces anxiety and improves mood. The active substance accumulates gradually, it takes time to reach the working dose. Antidepressants are usually taken in a course of several months.

It is important to combine taking medications with consultations with a psychologist, otherwise, after completing the course, anxiety attacks will return. According to Tkhostov, there are more and more people suffering from panic attacks in the world now. The danger also lies in the narrowing of a person's living space. If the attack occurred in the subway, he begins to avoid traveling by underground transport, if in an elevator, he walks up the stairs. And so on. In the end, it all ends with the fact that it becomes scary to go outside your own apartment.

What are panic attacks and how to deal with them

1 March How to live Likbez

Attacks of inexplicable fear can turn into panic disorder if ignored.

You can listen to the article. If it's more convenient for you, turn on the podcast.

My first panic attack was a nightmare. It happened three years ago. Then I broke up with a guy after a long relationship, a friend died, there were problems with health and money - somehow a lot fell on me at once. I was often nervous, I was depressed all the time.

One day I came home from school, sat on the sofa and suddenly felt that I was starting to suffocate. My heart was beating faster, I was shaking, I felt such a strong fear that I screamed. I didn't understand where this horror came from. At first I thought I was going crazy, and then all thoughts disappeared, only fear remained. I slid off the couch onto the floor, leaned against the table, and hugged my knees.

For the next 30 minutes I was just shaking, screaming and crying. There was no one at home, and I thought about the need to call an ambulance when I had already calmed down.

I have panic attacks about once every six months, when I feel emotional stress for a long time. But I do it much better than the first time.

What is a panic attack and what are its symptoms? It seems that now you will go crazy or die.

Seizures usually occur in adolescents and young adults, and women are affected more often than men.

Some or all of these symptoms appear during a panic attack:

feeling of losing control over oneself or the situation;
feeling of unreality of what is happening;
palpitations;
weakness, dizziness, sometimes even fainting;
headache;
tingling or numbness in hands and fingers;
hot flashes or chills;
increased perspiration;
chest pain;
shiver;
shortness of breath or lump in throat;
stomach cramps or nausea;
labored breathing.

Episodes typically last 5 to 30 minutes, although some symptoms persist longer.

When to call an ambulance

You need medical help if:

A panic attack lasts longer than 20 minutes and attempts to stop it do nothing.
The victim feels a sudden severe physical weakness and malaise. It usually ends in fainting.
During a panic attack, my heart ached. This could be a sign of a heart attack.

Where panic attacks come from

It is not clear what exactly causes them. But experts believe seizures can be triggered by stress or life changes. For example, dismissal or entering a new job, divorce, marriage, the birth of a child, the loss of a loved one.

Genetics also play a role. If someone in the family suffers from panic attacks, then you may be predisposed to this.

Smokers, heavy coffee drinkers and drug users are also at risk.

Natalya Taranenko

Neurologist of the highest qualification category of the Medincenter Clinical and Diagnostic Center, a branch of GlavUpDK under the Ministry of Foreign Affairs of Russia.

In the body there is a breakdown of self-regulation, control of one's own mental state, adaptive capabilities of the body. Often this is a reaction to physical or mental overstrain, to stressful and conflict situations.

Why panic attacks are dangerous

Sporadic episodes are usually harmless. But panic attacks need to be treated if they recur, otherwise they will turn into a panic disorder. As a result, people live in constant fear.

There are other complications:

Specific phobias. For example, fear of driving or flying.
Problems with academic performance at school or institute, deterioration in working capacity.
Closeness, unwillingness to communicate with other people.
Depression or anxiety disorders.
Thoughts of suicide, up to attempts to commit suicide.
Alcohol or drug abuse.
Financial difficulties.

How to cope with a panic attack on your own

I have attacks most often at night when no one is around. The first thing I do is to immediately turn on the lights and any movie or TV series (except horror) so as not to feel alone. Silence and darkness cause even more fear.

It may seem that the panic will not pass and you will no longer be able to control yourself. But it's not. There are several ways to calm down.

1. Breathe deeply

During an attack, shortness of breath may occur and the person feels out of control. Tell yourself that shortness of breath is just a temporary symptom, it will pass soon. Then take a deep breath, wait a second, and then exhale while mentally counting to four.

Repeat the exercise until normal breathing is restored.

2. Relax your muscles

This will give you control over your body. Squeeze your palm into a fist and hold in this position, counting to 10. Then unclench and completely relax your hand.

Try also to tense and relax your legs, and then gradually work your way up your body, working your buttocks, stomach, back, arms, shoulders, neck, and face.

3. Repeat the positive attitude

Try saying a few encouraging phrases to yourself or aloud. For example: “This is temporary. I'll be ok. I just need to breathe. I calm down. Everything is fine".

4. Focus on some object

Study it to the smallest detail: color, size, pattern, shape. Try to remember other objects similar to it. Compare them with each other, mentally find the differences. This will help you get distracted and think less about the fear you feel.

5. Open the windows

If you're in a stuffy room, fresh air will help you relax.

How to treat panic attacks

If panic attacks recur, consult your physician. This will help prevent or treat panic disorder.

Natalia Taranenko

Neurologist of the highest qualification category.

First, see a general practitioner who, depending on the symptoms, will prescribe an examination, and then refer you to a neurologist, psychotherapist or psychiatrist. It is important to take tests to exclude diseases of the internal organs, as well as problems with the thyroid gland, blood pressure and blood sugar levels.

Panic disorders are treated with medication, psychotherapy, or in combination.

Psychotherapy

Cognitive behavioral therapy is used. During it, a person learns to control himself, his feelings and emotions. Panic attacks will go faster if you change your response to the physical sensations of fear and anxiety.

Medications

These will help you manage your panic. Drugs are especially needed if the attacks are severe and it is very difficult to control them on your own.

Some medicines cause side effects: headaches, nausea, insomnia. Usually they are not dangerous, but if you feel them constantly, tell your doctor about it.