When the “fight or flight” system is activated, sweating is a normal part of the response, and it serves as an adaptation with numerous benefits. By evaporating, perspiration on the skin serves as a natural cooling agent for the body.
As a result, most people wish they could stop sweating as a side effect of their anxiety, which is unnecessary.
However, when we get nervous or anxious, we perspire no matter what the situation. A common symptom of anxiety is excessive sweating, which can be particularly bothersome. Anxiety sufferers frequently ask for advice on how to stop or reduce sweating.
To prevent anxiety sweating, you should first relax, stay hydrated, and cool off by removing your coat or blazer or loosening your tie.
If the anxiety sweating happens frequently, you can try practicing deep breathing, making use of relaxation techniques, applying antiperspirant at night, and knowing your triggers. Try to avoid eating spicy food and caffeinated drinks.
In this article, we will tackle anxiety sweating. Continue reading to find out more about the causes of anxiety sweating, as well as how to control and prevent it.
What Is Anxiety Sweating?
Of course, you’re aware that sweating is a common bodily response. There is more to it than our bodies cooling down after exertion. Nerves cause a rapid heartbeat and a surge of adrenaline, which triggers sweating as a natural response to this.
Normal and common, even if it appears to come out of nowhere.
It’s a normal reaction to a rising body temperature, even if it isn’t always pleasant to the senses.
To keep you cool in hot weather or when you’re working out, your body produces sweat to help cool you down. Briefly stated, sweat serves an important function.
Even if your body doesn’t need to cool down, you may still find yourself sweating. You may notice increased sweating as a physical symptom of anxiety because it is a common reaction to fear or stress.
Anxiety sweat can appear anywhere on your body, but you’ll notice it the most in the palms, armpits, face, and soles of your feet.
After all, worrying that you’re going to perspire excessively can amplify your anxiety and even become a self-fulfilling prophecy in its own right.
When you’re under a lot of pressure, you might start to sweat excessively, and this could cause you to be self-conscious. You may break out in a sweat because you’re so worried.
Anxiety-induced sweating can lead to physical discomfort, but it can also cause emotional distress. Frequent sweating not only makes life more difficult, but it can also make you feel less confident.
You may begin to avoid social situations or anything that could cause you to sweat. Anxiety sweating can lead to feelings of isolation and depression in the long run.
8 Ways To Stop Anxiety Sweating
A person’s entire body may be affected by their anxiety-induced sweating. A single thought or a particular environment can set off your nervous system and cause you to sweat even if you don’t feel hot.
You may wonder if you’ll ever find a solution to this inconvenient and embarrassing issue. Stop sweating when you’re stressed out by following these simple tips:
1. Practice Deep Breathing
It’s sometimes easier said than done to remain calm, especially in stressful situations. Taking deep breaths, on the other hand, has been shown to help you relax.
Relaxation aids in avoiding the “fight or flight” stress response, which can result in a carbon dioxide and oxygen imbalance in the body.
As the body prepares for a perceived threat, these imbalances can cause dizziness, muscle tension, and increased sweat and heart rates.
2. Stay Hydrated
Isn’t it strange that drinking water can help you avoid excessive sweating? When you don’t drink enough water, your body responds by making you sweat more to cool down.
Heavy stress also dries out your mouth, so drink plenty of water before going into an anxious situation to avoid excessive sweating and irritating cottonmouth.
3. Know Your Sweat Triggers
Sweating more than usual can be caused by eating hot and spicy food, smoking, or drinking too much alcohol or caffeine. To keep anxiety sweating at bay, avoid these common sweat triggers before a nerve-wracking situation.
4. Apply Antiperspirant at Night
To get the most out of your antiperspirant, use it before bedtime. Antiperspirant is most effective when applied at night because the active ingredients can block your sweat glands while you sleep.
Don’t worry, the antiperspirant won’t be washed away in your morning shower. Just make sure you don’t shower right after you apply it at night. For added assurance before a meeting or stressful situation, keep extra deodorant and antiperspirant hand lotion at work or in your car.
5. Put on a Sweat-Resistant Undershirt
The best way to prevent anxiety sweats from seeping through your clothes is to wear a sweat proof undershirt. Dress comfortably in loose-fitting clothing. Even slim-fitting clothing can be made more comfortable by removing the blazer or popping a button.
6. Make Use Of Relaxation Techniques
Maintaining a regular exercise regimen is important for overall health. This is a good time to work up a sweat, but it can also serve as a relaxation technique.
Techniques that soothe and ground you can help calm racing worries and fears before they become overwhelming when you start to feel anxious.
Relaxation exercises not only help with emotional distress, but they can also help with physical symptoms like sweating.
7. Take Precautions To Keep Cool
While anxious sweating isn’t caused by being too hot, being too hot can certainly make things worse.
Furthermore, if you’re overheated, you may be more concerned about sweating, which only adds to the anxiety sweating cycle.
You could try:
- Dressing in layers that can be easily removed
- Keeping a close eye on the doors and windows
- Having a cold drink on hand and going outside for a breath of fresh air
- Look for a positive diversion.
- Fixating on the source of your anxiety, whether it’s a fear of sweating or something else, is likely to make it worse.
Changing the direction of your thoughts isn’t always easy, or even possible. Even so, making an effort to concentrate on something that makes you feel peaceful or happy may be beneficial.
Here are some suggestions:
- Play a funny video that you enjoy.
- Play a song that relaxes or energizes you.
- Consider a recent event that you enjoyed or an upcoming event that you are looking forward to.
- Send a text to a close friend or family member.
- Re-read a chapter or two from a favorite book.
- Take a quick stroll.
8. Choose the Right Dress Shirt
Choose natural fabrics such as cotton or bamboo when looking for dress shirts that don’t show sweat.
Cotton is more breathable and heat-repellent than synthetic fabrics such as polyester. Also, keep a spare shirt on hand at work in case of a stressful situation.
The idea of discussing excessive sweating with a healthcare professional, or anyone, can cause anxiety and emotional distress.
This could explain why many people with hyperhidrosis don’t seek treatment, even though untreated excessive sweating can have serious consequences for your quality of life.
Don’t be afraid to ask for assistance. Excessive sweating can be a symptom of certain medical conditions.
Anxiety may be to blame for this, such as sweating due to social anxiety. Talk to your doctor about developing a treatment plan for any underlying health issues.
What Causes Anxiety Sweating?
Anxiety sweating is caused by your sympathetic nervous system. If you recognize that phrase, it’s likely because you’ve heard it before, perhaps about anxiety.
The fight-flight-freeze response is triggered when you’re confronted with a threat, real or imagined by your sympathetic nervous system.
Signs of this reaction include sweating. To fight a threat or flee from it, you will need to use up energy, which will raise your body temperature. As a result, your body sends signals to your sweat glands to produce sweat to keep you cool so that you can continue fighting or escaping.
When you suffer from an anxiety disorder, your body and brain are constantly on the lookout for possible dangers.
As a result, you may experience a wide range of emotional and physical symptoms regularly, in addition to hyperactive sweat glands.
It’s also worth noting that generalized anxiety disorder can be characterized by concerns about excessive sweating or other bodily responses (GAD). This disorder is characterized by persistent and excessive anxiety over ordinary occurrences.
Among the many symptoms of GAD is a persistent fear of sweating, to the point where it:
- It keeps you awake at night.
- Disrupts your concentration at school or work.
- Makes it difficult to enjoy hobbies and free time.
Anxiety can cause sweating, but the knowledge that you sweat a lot can also cause you to become anxious.
Treatments That Could Stop Anxiety Sweating
Sweating excessively can cause a variety of problems, including social withdrawal. If you’re worried about sweating during your daily activities, you could skip them and stay at home instead.
You may feel sad, even guilty, for avoiding them, but you are powerless to change your mind.
These emotions could lead to a general feeling of hopelessness, as well as other depression symptoms.
All of this is to say that treatment can help you stop sweating from anxiety, so it’s worth seeking help.
Treatment options include:
• Aluminum salt-based antiperspirants
If your regular antiperspirant isn’t cutting it, try one with a higher aluminum chloride concentration, such as 10 to 20%. These can be used on the palms and soles of your feet, as well as under your arms.
When over-the-counter options aren’t strong enough, a doctor or clinician can prescribe these antiperspirants.
While holding your hands, feet, and underarms underwater for up to 40 minutes, weak currents of electricity are delivered to them.
This is thought to help block sweat glands, but the effects are only temporary, so you may need to repeat the procedure.
• Topical or oral anticholinergics
Anticholinergics, either topical or oral Certain cell signals, such as those that cause your glands to produce sweat, are blocked by these medications.
As an off-label treatment for sweating, a healthcare provider might recommend oral oxybutynin or topical glycopyrrolate.
• Botulinum toxin (Botox) injections.
Botox, like anticholinergics, works by inhibiting the release of acetylcholine, a neurotransmitter that causes sweating. Several injections are required, but Botox’s effects can last up to two years.
Working with a therapist to address anxiety symptoms can help. Therapy, medication, or a combination of the two are commonly used to treat anxiety.
Regardless of the direct cause of any persistent emotional or mental health symptoms, it’s always a good idea to seek help from a therapist.
A therapist can advise on how to deal with sweating’s unpleasant feelings. They may also be able to provide you with coping strategies so that you don’t feel compelled to avoid social situations.
When to seek help?
While self-help coping strategies can be helpful at the moment, they should not be used in place of professional anxiety treatment.
Anxiety sweating is fairly common, but there are ways to deal with it and the discomfort it can cause. Even the most confident people have to deal with stress and nervousness at some point in their lives.
An experienced therapist can help you identify anxiety triggers and learn coping strategies for unwanted thought patterns, sweating, and other anxiety symptoms, as well as emotional distress associated with excessive sweating.
When either anxiety or sweating starts to affect you, it’s time to seek help.
Excessive sweating can be prevented with a variety of treatments. Treating your sweating can reduce your chances of becoming trapped in the sweat-anxiety-sweat cycle, or even developing depression as a result of your sweating.
Remember, getting help for anxiety can help with all anxiety symptoms, including sweating, so it’s never a bad idea to address both anxieties and sweating at the same time.