Anxiety Twitching: Symptoms & Causes Of The Mental Health Condition
Muscle twitching and various health symptoms
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).
Consulting a mental health professional regarding muscle twitching
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.
Anxiety twitching: What is muscle twitching caused by anxiety?
Anxiety-caused twitching might occur in one or more areas of the body, including around the eyes. The sensation may last minutes or recur 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 return 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.
Treatment and other ways to address anxiety-induced muscle 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 for anxiety
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 the 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 and treatment for symptoms of anxiety disorders
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 and anxiety-induced muscle twitching
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 in relation to anxiety twitching or muscle twitching
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 with a mental health professional
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 and spasms caused by anxiety and stress
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.
Efficacy of online therapy for anxiety disorders
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.
Takeaway
Involuntary muscle twitching can be a worrying symptom that may have several causes. If you’re experiencing muscle twitching, consider consulting a doctor for initial guidance. If a doctor or healthcare professional believes this common symptom may be related to stress or anxiety, you might consider the strategies above. For additional support in managing anxiety, you can connect with a therapist for research-based coping mechanisms and personalized advice. Take the first step toward getting help with questions about anxiety-induced muscle twitching and reach out to BetterHelp today.
What do anxiety twitching and spasms of the muscles feel like?
Many people describe twitching anxiety as sudden, brief jerks that affect muscles without warning. It can feel like a quick flutter or a light shock under the skin. Often, these spasms come and go without pain, though they might catch you off guard.
How do I stop nervousness and anxiety from GAD?
Simple habits and preventive measures, like taking short breathing breaks or doing light stretches, can help stop anxiety twitching before it starts. You might also try slowing down your day with a calming hobby, such as reading or gentle walks. Over time, these small steps can add up and help reduce tension. Talking with a friend or counselor can reinforce these routines.
Is it normal to have muscle twitches every day?
In most cases, daily twitches are harmless. They often occur more when you’re tired or stressed, then fade on their own. Noticing them can be unsettling, but they rarely signal a serious issue. If they persist or worsen, it could be wise to check in with a healthcare provider.
Can GAD cause muscle twitching every day?
Yes, generalized anxiety disorder (GAD) may cause muscle twitching every day. People with anxiety are commonly affected by twitching, along with muscle tension and trembling. If you experience daily twitching, your doctor may review your medical history, perform a physical exam, and order nerve conduction studies to rule out other causes. Treating the underlying anxiety often helps reduce or eliminate muscle twitching.
Why do I randomly twitch and experience spasms?
You might twitch or have spasms because stress, caffeine, and other stimulants can affect your nerves and make them misfire. There are other potential causes, too, like not drinking enough water or having low mineral levels in your body. When your muscles are tense or tired, they’re more likely to twitch. Staying relaxed, drinking enough water, and eating a balanced diet can help reduce these random twitches.
What are the main health symptoms of anxiety?
Anxiety symptoms include excessive worry, nervousness, and trouble concentrating, all linked to how the brain handles stress. Physical signs like rapid heartbeat, sweating, and muscle tension are common. One group of symptoms also includes headaches, dizziness, stomach issues, and sleep problems. If your doctor thinks anxiety is the cause, they may suggest treatment or further tests.
How long do you twitch before ALS?
Muscle twitching can sometimes be an early symptom of ALS, but usually, muscle weakness appears first, and twitching follows soon after. If twitching is the first symptom, weakness often develops within days to weeks; rarely, it may take months or longer. Persistent twitching for several months or more without weakness is unlikely to be ALS. To rule out other causes, your doctor may order blood tests. If it’s related to anxiety, it’s important to treat anxiety twitching with stress reduction, therapy, or lifestyle changes.
Should I be worried or stressed about a twitch, specifically anxiety twitching?
No, you usually don’t need to worry about anxiety twitching. It’s often a common and harmless symptom of anxiety, often related to how the brain responds to stress. Worrying can make it worse, so focus on managing your anxiety instead.
What disorders make your muscles twitch?
Muscle twitching can be caused by anxiety, stress, lack of sleep, caffeine, and nutrient deficiencies. Some disorders that can cause muscle twitching may include benign fasciculation syndrome, multiple sclerosis, ALS, neuropathy, pinched nerves, and Isaac syndrome. Your doctor may review your medical history to help find the cause.
How do you stop the symptoms of muscle twitches?
To stop muscle twitches, manage stress and anxiety, get enough sleep, eat a balanced diet, stay hydrated, and limit caffeine and other stimulants. Stretching, massage, and relaxation techniques can also help. If twitches persist, see a doctor to rule out other causes. Making small changes in your daily life can often reduce twitching.
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