Overcoming Nervousness: Tips for Managing Eye Blinking and Hand Tremors

Easily nervous, blinking frequently, and experiencing tremors in the right hand?

Hello Doctor: I have always felt very nervous when reporting matters in front of my superiors or in public.
I have tried various techniques to shift my focus and prepare in advance, but the persistent issue is that I often blank out due to anxiety while presenting.
Since entering the workforce, I have noticed that I uncontrollably blink my eyes when interacting with others, whether they are family or strangers.
Additionally, during presentations and certain specific actions, my right hand tends to shake, while my left hand does not.
I am wondering if you have any suggestions on how to improve this situation or if I should seek related medical assistance.

Xiao Hao, 30~39 year old female. Ask Date: 2016/02/25

Dr. Ding Shuyan reply Psychiatry

Hello, anxiety is quite common and is related to both individual temperament and personality, which can make it feel challenging to manage or improve through personal effort in the short term.
Generally, we recommend practicing muscle relaxation and diaphragmatic breathing; there are many excellent demonstration videos available on YouTube.
The key to practice is consistency—it's important to practice daily, or else you may regress.
Each practice session should not be too long, as that may discourage you from continuing.
Ideally, you should aim for frequent, shorter sessions, which allows you to utilize fragmented time for practice, increases your sense of achievement, and helps integrate relaxation naturally into your daily life.
Consulting a doctor and considering short-term use of some anxiolytics can also help break the vicious cycle and establish a positive one.
Wishing you all the best, Dr.
Ding Shuo-Yan.

Reply Date: 2016/02/25

More Info

Managing nervousness, especially in situations like public speaking or interacting with others, can be quite challenging. The symptoms you describe—excessive eye blinking and hand tremors—are often associated with anxiety and stress. Here are some strategies and insights that may help you cope with these issues.

Understanding the Symptoms
1. Eye Blinking: Excessive blinking can be a physical manifestation of anxiety. When we are nervous, our body goes into a fight-or-flight response, which can lead to increased muscle tension and involuntary movements, including blinking.

2. Hand Tremors: Similar to eye blinking, hand tremors can occur when you are anxious. The body's response to stress can cause adrenaline to surge, leading to tremors in the hands, particularly when you are trying to perform a task that requires fine motor skills, like speaking or presenting.

Tips for Managing Nervousness
1. Breathing Techniques: Deep breathing exercises can significantly reduce anxiety. Practice inhaling deeply through your nose, holding for a few seconds, and then exhaling slowly through your mouth. This can help calm your nervous system and reduce physical symptoms of anxiety.

2. Progressive Muscle Relaxation: This technique involves tensing and then relaxing different muscle groups in your body. It can help you become more aware of physical tension and learn how to release it, which may reduce symptoms like hand tremors.

3. Mindfulness and Meditation: Engaging in mindfulness practices can help you stay present and reduce anxiety. Meditation can train your mind to focus and lessen the overwhelming feelings that come with nervousness.

4. Practice and Preparation: Familiarity with your material can boost your confidence. Rehearse your presentations multiple times, and consider practicing in front of a mirror or with friends to simulate the experience.

5. Cognitive Behavioral Techniques: Challenge negative thoughts that arise when you feel nervous. Instead of thinking, "I will mess up," replace it with, "I have prepared well, and I can handle this." This shift in mindset can help reduce anxiety.

6. Seek Professional Help: If your symptoms persist and significantly impact your daily life, consider consulting a mental health professional. Cognitive Behavioral Therapy (CBT) is particularly effective for anxiety management. A therapist can help you develop coping strategies tailored to your specific needs.

7. Medication: In some cases, medication may be appropriate. If your anxiety is severe, a healthcare provider may prescribe anti-anxiety medications or beta-blockers, which can help manage physical symptoms like tremors during stressful situations.

8. Lifestyle Changes: Regular exercise, a balanced diet, and adequate sleep can improve your overall mental health and resilience against stress. Avoiding caffeine and alcohol can also help reduce anxiety symptoms.

Conclusion
Managing nervousness, especially in social situations, is a process that requires patience and practice. By incorporating relaxation techniques, preparing thoroughly, and possibly seeking professional help, you can reduce the impact of anxiety on your life. Remember, it’s essential to be kind to yourself during this journey. Everyone experiences nervousness at some point, and with the right strategies, you can learn to manage it effectively.

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