Effective Strategies for Stopping Shaking from Anxiety

May 03, 2024 | 2 min read

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Experiencing shaking from anxiety is a common yet often distressing symptom for many individuals. According to the National Institute of Mental Health findings, anxiety disorders affect 19.1% of adults in the U.S. each year, highlighting the widespread impact of this condition. 

From understanding the physiological underpinnings to exploring natural remedies and lifestyle adjustments, we provide answers to some of the most pressing questions about managing this symptom.

How to Stop Shaking from an Anxiety Attack?

During an anxiety attack, you may experience shaking, sweating, and a racing heartbeat. Recognizing the symptoms helps identify what's happening and focus on immediate grounding techniques, like touching familiar objects or looking around to observe five different items.

  • Breathing Exercises: Controlled breathing is crucial in reducing shaking. Practice slow, deep breaths, inhaling for four counts, holding for four, and exhaling for four. Repeat this cycle until the shaking eases.
  • Cognitive Techniques: Challenge catastrophic thoughts by focusing on positive affirmations or rational counterarguments. Engage in activities like counting backward or visualizing a safe space to distract your mind from spiraling thoughts.
  • Professional Help: Consider seeking advice from a healthcare professional if shaking persists or becomes debilitating. Therapy or medication can offer further assistance.

How to Stop Shaking from Anxiety at Night?

Anxiety often peaks at night due to fewer distractions and more quiet time for worrying thoughts.

  • Sleep Hygiene: Establishing a consistent pre-bed routine helps signal to your body it's time to rest. Avoid stimulants like caffeine or bright screens an hour before bedtime.
  • Relaxation Techniques: Progressive muscle relaxation or a warm bath before sleep can calm the body, reducing anxiety-induced shaking. Pair this with gentle stretching or calming music.
  • Mindful Practices: Mindfulness shifts focus from anxious thoughts to the present moment. Techniques like guided meditation, deep breathing, or gratitude journaling can help refocus.
  • Professional Support: If nighttime anxiety persists despite self-help strategies, a mental health professional can offer tailored guidance.

How to Stop Shaking from Anxiety Naturally?

  • Breathing Techniques: Practice deep breathing exercises like diaphragmatic breathing or the 4-7-8 technique to calm the nervous system and reduce shaking.
  • Progressive Muscle Relaxation (PMR): Gradually tense and then relax different muscle groups in the body to release tension and promote relaxation.
  • Meditation and Mindfulness: Engage in mindfulness practices like guided meditation to help center your thoughts and reduce anxiety.
  • Exercise: Engage in physical activities like yoga, stretching, or cardio to burn off excess adrenaline and release endorphins.
  • Balanced Diet: Eat foods rich in vitamins, minerals, and omega-3 fatty acids that support brain health and reduce anxiety symptoms.
  • Herbal Supplements: Consider natural supplements like chamomile, valerian root, or passionflower under the guidance of a healthcare provider.
  • Limit Stimulants: Reduce consumption of caffeine, nicotine, and alcohol, which can exacerbate anxiety and shaking.
  • Aromatherapy: Use calming essential oils like lavender, bergamot, or frankincense in a diffuser or as part of a massage.
  • Regular Sleep: Maintain a consistent sleep schedule to restore balance and resilience to your nervous system.
  • Cognitive-Behavioral Techniques: Challenge negative thought patterns and practice positive affirmations to reduce mental stress.

What Tea is Good for Anxiety?

Chamomile tea is widely recognized for its soothing properties. Lavender tea can also calm the mind, and valerian root tea is known to promote better sleep and ease restlessness.

Ingredients to Look For: Seek out teas containing calming ingredients like chamomile, lavender, lemon balm, or passionflower. These herbs are traditionally used to alleviate anxiety.

Preparation and Consumption: Brew these teas following package instructions, usually steeping for 5-10 minutes. Drink a warm cup in the evening or during particularly anxious moments.

For maximum benefits, sip tea while practicing mindful breathing or reading a calming book. Integrating these teas into a soothing bedtime routine can help create a more relaxed state.

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