Exploring Anxiety Twitching: What Can You Do About It?

Muscle twitching can be more than annoying for the individual experiencing it. It might also lead to anxiety if there’s no understood cause. There are various reasons for muscle twitching, ranging from potentially minor causes like caffeine to physical symptoms from mental or physical health conditions, such as neurological disorders.  Also, sometimes hormones affect muscles by altering muscle and nerve impulses through changes in excitability.

Muscle twitching occurs when muscles contract involuntarily. This can affect different muscle groups, but some of the most common muscles that experience twitching are in the face, legs, and upper arms. If you're wondering if anxiety can cause muscle twitching, the answer is yes, it can in some people. Anxiety or an anxiety disorder can cause muscle twitching, resulting from your body's fight-or-flight response (the way the body prepares to escape danger). 

If you are experiencing muscle twitching, consider consulting a doctor to rule out other conditions before assuming it’s due to a mental health condition. Physical symptoms like involuntary muscle cramps or random moments when your muscles tense up or twitch may be a sign of an underlying concern. If physical causes are ruled out, you can also talk to a mental health provider and seek ways to treat anxiety and possibly prevent muscle twitching if you are unsure how to proceed. 

What is twitching caused by anxiety? 

Twitching could occur for several reasons. It can be caused by anxiety, which releases stress hormones and neurotransmitters that prompt muscle movement. Hyperventilation, which can result from incomplete stress recovery, is another potential cause. Nutritional deficiencies, imbalanced blood sugar (as measured by blood tests), and muscle spasms can also aggravate muscle twitching. If you experience these symptoms, speak with your primary care physician to determine appropriate treatment options.

Anxiety-caused twitching might occur in one or more areas of the body, including around the eyes. The sensation may last minutes or reoccur for hours at a time. Some may experience this when trying to sleep at night or notice it more during anxiety-inducing situations or stressful occurrences.

It may worsen when your anxiety increases. If you are experiencing chronic stress, sleep difficulties, or a high caffeine intake, it may be a cause of your symptoms. Avoid energy drinks and maintain a healthy diet to manage muscle twitches caused by anxiety. Even if the anxiety decreases, you may not notice an immediate end to the twitching, as it could take time for your muscles to normal functioning.

While many people experience muscle twitching caused by anxiety disorders, some spasms could be a symptom of a muscle or nerve condition requiring the guidance of a specialized medical doctor. If you feel anxious and are experiencing muscle twitches, you might consult your primary care physician to rule out medical conditions related to the nervous system. It doesn’t necessarily mean a person has a serious problem with their nervous system, but a doctor may be able to provide a diagnosis and treatment options.

Ways to address anxiety twitching

If your muscle twitching is caused by anxiety, treating anxiety may also treat your physical symptoms. There are many strategies you can consider to manage physical symptoms of anxiety, including the following. 

Meditation

Meditation can be a beneficial practice for those experiencing anxiety. Various types of meditation encourage your body and mind to relax, reducing stress responses. For example, you might use mindfulness to ground yourself in a present moment or listen to a guided meditation tape to focus on a specific memory, sound, or idea. Studies show that even 10 minutes of meditation per day can effectively alleviate stress and its common symptoms.

Medication

There are prescription medications available to treat immediate or long-term symptoms of anxiety. If you are interested in medication for anxiety, speak to your primary care physician or medication management provider to find out what option might suit you. Do not stop, start, or change a medication without speaking to your medical provider.  

Exercise

Physical exercise may also alleviate specific symptoms of your anxiety. Often, exercise causes individuals to release endorphins, which can ease pain, improve sleep, and reduce stress levels. Exercise can be an enjoyable way to reduce tension. 

If anxiety twitching causes physical concerns that make exercising difficult, you may consider gardening, arts and crafts, or walking. If you experience significant stress or anxiety, balance your exercise with adequate rest. Overdoing exercise may cause muscle twitching from muscle exhaustion, so exercise in moderation. If your muscles twitch after exercising, take a break and start again with lighter exercises.

Sleep hygiene 

When you sleep, your body may have time to repair itself physically and mentally. If an individual does not receive adequate sleep, they might experience twitching muscles from exhaustion. Practicing sleep hygiene may reduce anxiety and twitching.  

Reducing caffeine 

Caffeine may not only wake up your mind. It can often cause muscle twitching or shakiness. For some individuals, caffeine may increase feelings of anxiety. Excess caffeine can also cause muscle twitching. Limiting caffeine may reduce twitching in your muscles.  

Drinking water 

Adequate water intake could benefit your physical and mental health. Dehydration might contribute to anxiety or shakiness. Drink enough water for your age group, body size, and activity level. 

Identifying stressors

A variety of stressors may prompt anxiety symptoms, such as certain events, environments, financial issues, or unhealthy relationship patterns. Identifying what prompts your anxiety may help you determine a plan of action. Obtaining support and coping skills may include connecting with people you trust or talking to a therapist. 

Therapy

A licensed therapist may help you find techniques to cope with anxiety. Talking with a licensed therapist can be a valuable tool for relieving stress and managing symptoms over the long term. One standard treatment for anxiety is cognitive-behavioral therapy (CBT), often used to address the connection between thoughts, behaviors, and an individual’s environment. 

Counseling options for muscle twitches caused by anxiety

Counseling for anxiety can be effective and may help you reduce distressing physical symptoms. However, many individuals face barriers to treatment, such as cost, distance, or scheduling, which could lead to more anxiety. Meeting with someone face-to-face could feel overwhelming or distressing for those with an anxiety disorder. Instead, you can consider online therapy, which allows you to meet with a therapist from home over the phone, via video, or through live chat sessions. Online therapy is often more cost-effective than in-office therapy.

Research has demonstrated that internet-based interventions can be an effective alternative to in-person therapy for anxiety. For example, one study published in Current Opinion in Psychiatry, a medically reviewed journal, overviewed recent online interventions for anxiety disorders and found internet-based CBT to be as effective as face-to-face therapy for individuals with anxiety. 

At times, individuals experiencing anxiety may find that waves of symptoms happen unexpectedly and at various moments throughout the day. With counseling through a platform like BetterHelp, you can reach out to your therapist at any time through in-app messaging, and they can respond when they are able, often within 24 hours. This may be helpful if you think your anxiety is making your twitching worse or if you experience other mental health symptoms in between sessions. If you start to see improvement in your stress and anxiety, muscle twitching may also dissipate along with other symptoms.