Overview
You may be wondering why you get chills when you are nervous. Chills and shivers are among the many symptoms that anxiety can present with. These sensations often feel unsettling and can exacerbate the stress, creating a vicious cycle. Although chills are typically linked to cold, you can also experience them when feeling nervous or anxious Understanding why anxiety chills occur and how to manage them can help you regain control and find relief. When your body is under stress, it can trigger a range of physiological responses, many of which are designed to prepare you for a “fight or flight” scenario. This blog helps you recognize these symptoms and learn effective management strategies to reduce their impact and improve overall well-being.
What are anxiety chills?
Anxiety chills are sudden, involuntary shivers or feelings of cold that occur when a person is anxious or stressed. These chills can range from mild to severe and may have other symptoms, such as sweating, trembling, or a racing heart. Anxiety chills are not linked to external temperature but rather to internal stress responses, making them particularly disconcerting.
“This is consistent with the idea that those who experience anxiety often have difficulty accurately interpreting physical sensations in the body,” Dr. Matthew Boland.
Can anxiety make you cold?
Yes, anxiety can make you feel cold. When you’re anxious, your body responds to “fight or flight,” gushing adrenaline and other stress hormones. This response can cause blood vessels to constrict, decrease blood flow to the extremities and make you feel cold. Additionally, sweating from anxiety can lead to a cooling effect as the sweat evaporates from your skin. Hyperventilation, a common response to anxiety, can also play a role by altering your blood’s carbon dioxide levels, leading to reduced blood flow to the skin and a sensation of coldness.
Causes
- Fight or Flight Response: Anxiety triggers the release of adrenaline, causing vasoconstriction (narrowing of blood vessels). This reduces blood flow to the extremities, making you feel cold.
- Sweating: When you’re anxious, your body may sweat more. Evaporation of sweat from your skin creates a cooling effect, making you feel colder.
- Hyperventilation: Rapid breathing associated with anxiety can lower carbon dioxide (CO2) levels in your blood, leading to decreased blood supply to the skin and a sensation of coldness.
Why do anxiety shakes happen?
Anxiety shakes, or tremors, occur as a result of the body’s stress response. When you’re anxious, your muscles may tense up, and the adrenaline surge can cause muscle twitches or shakes. This response is a way for your body to prepare for perceived danger, but it can be uncomfortable when there’s no actual threat.
How to stop anxiety chills?
Managing anxiety chills effectively requires a combination of strategies to calm the nervous system, reduce anxiety, and address the physical sensation of cold. Here are several detailed treatment options that can help:
Deep Breathing
Exercises that involve deep breathing are pretty effective for relaxing the nervous system and lowering shivers brought on by anxiety. Focusing on deep breaths can activate the parasympathetic nervous system, which helps counteract the “fight or flight” response. Choose a comfortable position to practice deep breathing, such as sitting or lying down with a straight back. Breathe deeply and slowly through your nose for four counts, letting your abdomen expand. After holding your breath for four counts, release any tension by softly exhaling through your mouth for six counts. Continue doing this for a few minutes until you feel more at ease.
Progressive Muscle Relaxation
Tensing and then relaxing each muscle group is known as progressive muscle relaxation (PMR), relieving physical tension and fostering calmness. Look for a peaceful, cozy spot to sit or lie down to begin practicing PMR. Your foot muscles should first be tensed for five seconds, and then they should be fully relaxed. Tension and relaxation should be applied gradually up your body, focusing on your legs, belly, chest, arms, neck, and face, among other muscle groups. Pay attention to the feeling and distinguish between stress and relaxation.
Mindfulness and Meditation
You can lower your general anxiety levels and learn to focus on the here and now by engaging in mindfulness and meditation techniques. These methods teach your mind to stay grounded and let go of worry. Select a peaceful area and sit comfortably to engage in mindfulness and meditation. Become aware of your breathing and the sensations associated with each inhalation and exhalation. If your mind strayed, return it to your breathing and let your ideas come and go without passing judgment. Try to practice frequently for optimal effects, ideally 10 to 20 minutes daily.
Warm Clothing and Blankets
Keeping your body warm can help against the chills that anxiety brings. Using blankets or adding layers of clothing can help relieve discomfort right away. Wear multiple layers of clothing to trap body heat, and have a warm blanket on hand to wrap up when you start to feel chilly. Keep yourself warm and use heaters to keep things cozy.
Hydration
Warm liquids can stabilize your body temperature and give you a reassuring feeling, which helps reduce chills brought on by worry. Stay away from caffeine-filled beverages and alcohol as these might make anxiety worse. Choose warm drinks instead of cold ones, including decaffeinated hot beverages, warm water with lemon, or herbal teas. Furthermore, ensure proper hydration by consuming adequate water throughout the day.
Exercise
Physical activity can help reduce anxiety and enhance circulation, aiding with chills. Natural mood enhancers called endorphins are released during exercise. Ensure you stick with the activities you enjoy, like dance, yoga, jogging, or walking. Aim for at least 30 minutes of moderate exercise most days because consistency is essential. It can be especially advantageous to combine strength training and aerobic workouts.
Therapy
Cognitive-behavioral therapy (CBT) is a very successful intervention for treating anxiety. CBT assists you in recognizing and altering unfavourable thought processes and behaviour patterns that fuel worry. With the help of a therapist, you can pinpoint specific anxiety triggers and create coping mechanisms to control and lessen symptoms. CBT can greatly enhance your mental health and general well-being by questioning negative thoughts and substituting them with more realistic, upbeat ones.
Medication
In some cases, doctors may prescribe medication to help manage anxiety symptoms. Medications can be beneficial if anxiety is severe or not responsive to other treatments.
Types of Medications:
- Selective Serotonin Reuptake Inhibitors (SSRIs): Commonly prescribed antidepressants that can also reduce anxiety.
- Benzodiazepines: Fast-acting anti-anxiety medications that can provide immediate relief.
- Beta-Blockers: Medications that can help reduce physical symptoms of anxiety, such as rapid heart rate and tremors.
Consult a doctor
While anxiety chills can often be managed with self-care techniques, there are times when it’s important to seek professional help. Consult a doctor if:
- Frequent Episodes: You experience anxiety chills frequently, or they are becoming more severe.
- Interference with Daily Life: The chills and anxiety significantly hinder your ability to carry out daily regular activities.
- Physical Symptoms: You have other concerning symptoms such as chest pain, shortness of breath (SOB), or a rapid heart rate.
- Ineffectiveness of Self-Care: Self-care techniques and lifestyle changes are not providing sufficient relief.
- Mental Health Concerns: You experience symptoms of depression, panic attacks, or other mental health issues.
- Need for Medication: You think you might benefit from medication to manage anxiety symptoms.
- Underlying Health Issues: You suspect an underlying medical condition may contribute to your symptoms.
FAQs about anxiety chills
Random shivers can occur due to anxiety or stress, triggering the release of adrenaline. This response can cause involuntary muscle contractions, resulting in shivers even when you’re not physically cold.
The duration of anxiety chills can vary from person to person. They may last for a few minutes to several hours, depending on the severity of the anxiety and the effectiveness of coping strategies. Typically, once the underlying anxiety is addressed, the chills will subside.
