- To reduce minor hand shaking, get at least 7 hours of restful sleep a night and limit your caffeine, alcohol, and nicotine intake.
- Or, practice relaxation techniques like yoga, meditation, and deep breathing to ease stress and tension that might be causing your tremors.
- If your hand shaking is severe, visit your doctor. They might prescribe you beta-blockers or refer you to an occupational therapist to treat your tremors.
Natural Ways to Calm Minor Hand Shaking
Get at least 7 hours of sleep a night to prevent tremors. Noticeable hand tremors often occur when you get too little sleep at night. Sleep helps regulate your autonomic nervous system, as well as your heartbeat and blood pressure, to keep body tremors in check. To limit your shaking, set a bedtime routine for yourself to get at least 7 hours of sleep each night. Then, limit your screen time before bed to ensure that you sleep soundly. Set a regular wake-up time for yourself every morning to help regulate your circadian rhythm, improve your sleep quality, and reduce your tremors.
Avoid alcohol, which can worsen hand tremors in the long run. In the short term, alcohol can reduce your inhibitions and calm your nervous hand tremors. However, once the alcohol wears off, your hand shaking is likely to become worse. Limit your alcohol consumption to 1 drink on any given day for women or 2 drinks for men to keep your tremors to a minimum. Or, cut back on alcohol entirely. Regularly drinking alcohol to calm your hand tremors can build your tolerance, causing you to drink more which can lead to an alcohol use disorder over time. Alcohol usually only relieves hand tremors for about 30 minutes before wearing off.
Cut back on stimulants like caffeine and nicotine. Avoid drinking tea, coffee, cola, or other caffeinated drinks if you have recurring hand tremors. Caffeine stimulates your nerves which can lead to shaking, so opt for caffeine-free beverages like water and herbal tea instead. Then, avoid smoking, vaping, and chewing tobacco as nicotine can cause hand tremors as well. Talk to your doctor about your options to quit smoking and chewing tobacco, or to stop vaping, such as using nicotine patches, medication, or hypnosis. Energy drinks may also cause tremors, so avoid them too.
Practice relaxation techniques to reduce your hand shaking. Minor hand shaking is often brought on when people experience stressful or anxiety-inducing situations, like public speaking. These hand tremors are very common, though they might feel embarrassing or distracting. To control these tremors, do activities that help your mind and body relax like: Doing deep breathing exercises, where you breathe in slowly through your nose and exhale slowly through your mouth. Practicing yoga, either on your own or in a class with an instructor. Trying mindful meditation, where you focus on your body, thoughts, and feelings to achieve a feeling of inner peace. Practicing aromatherapy, where you use the scents of essential oils to ease stress and evoke feelings of relaxation. Improving your living space by adding plants and refreshing scents to make it more comfortable and relaxing. Listening to music to reduce stress and anxiety.
Eat foods rich in vitamin B1, like whole grains, eggs, and pork. A vitamin B1 deficiency, also known as thiamine, can cause body tremors. To get this vitamin naturally, add more white and brown rice, fortified cereals, whole wheat bread, eggs, pork, green peas, black beans, potatoes, fish, and liver to your diet. Or, ask your doctor about taking vitamin B1 supplements for a boost. Talk to your doctor about taking a daily multivitamin to boost your levels of all essential vitamins and minerals to help reduce your tremors.
Use your hands less often and cut back on vigorous exercise. Make changes in your daily life to stop using your hands as much, as frequent use can lead to more shaking. For example, enable speech-to-text functions on your phone, dictate your documents on Word instead of typing, or wear slip-on or velcro shoes. Strenuous exercise can also lead to hand tremors, so stick to moderate and low-impact workouts. For instance, start biking at a slower pace or switch to taking brisk walks instead of jogging.
Medical Treatments for Severe Hand Tremors
See your doctor to determine the cause of your shaking hands. If your hand shaking interferes with your daily activities or gets worse over time, see your doctor as soon as possible. They can help you determine if an illness, condition, or medication is causing your hand shaking and prescribe you treatment. While visiting the doctor, tell them about your symptoms, any medications you take, and whether you have a family history of tremor-causing illnesses, like Parkinson's disease. To diagnose your hand tremors, your doctor will generally run you through different tests. They might examine your movements and muscle strength, take blood and urine samples, or give you an X-ray, MRI, or CT scan. If your doctor suspects that you’re suffering from an illness like Parkinson's or multiple sclerosis, they will likely send you to a specialist for testing. Tell your doctor if you are taking any medications that might cause your hand tremors, like mood stabilizers, seizure medications, bronchodilators, and handheld or nebulizing bronchodilating solutions. If your hand tremors are mild and not connected to another medical condition, your doctor might not prescribe any specific treatments.
Ask about controlling tremors with medications like beta-blockers. While some types of hand shaking cannot be cured, certain prescription drugs can help ease your condition. Talk to your doctor about what types of medications, if any, are right for you. The most common prescriptions to help treat hand tremors are: Beta-blockers, like propranolol. This medication blocks neurotransmitters, or molecules that send messages between nerve cells, that can cause trembles. Anti-seizure medications, like primidone. These stabilize and control the neurotransmitters causing tremors. Benzodiazepines or tranquilizers, like clonazepam. These medications release tension and anxiety that can lead to shaky hands. If you are suffering from a separate medical condition that is causing your tremors, your doctor may prescribe a disease-specific drug.
Discuss getting Botox injections to relax your overactive muscles. Ask your doctor if getting Botox injected into your hands or fingers might help your particular hand tremors. For tremors without a known cause, Botox is effective at relaxing and freezing the nerves in your hands that cause the shaking. Be sure to get your doctor's approval before seeking this treatment, as it does not work for all cases. Avoid this option if your tremors are minor, as Botox can weaken your arms and fingers over time.
Go to physical therapy to help improve your muscle control. If your hand shaking is interfering with your ability to do regular tasks, ask your doctor to refer you to an occupational therapist for physical therapy. A physical therapist typically gives you exercises to build strength and improve the function of your hand muscles. Over time, this can limit tremors caused by an illness or physical disorder and allow you to engage in daily activities more easily. For example, your occupational therapist might have you lift heavier everyday objects or use wrist weights to strengthen your muscles and nerves. Physical therapy may not stop your hand shaking completely, but it can help you build the skills to cope with your tremors and work around them. Physical therapy is not typically useful for treating shaking due to issues like anxiety and caffeine intake.
Visit a mental health professional to treat a psychogenic tremor. Psychogenic tremors are involuntary movements that are typically spontaneous and short. They are sometimes caused by psychological conditions like depression, anxiety, and post-traumatic stress disorder (PTSD). If you’re dealing with stress or mental health issues in conjunction with your tremors, ask your doctor to refer you to a psychiatrist or another mental health professional who can assess your psychological well-being. Your psychiatrist might recommend specific therapies, like cognitive behavioral therapy (CBT), to treat any psychological causes behind your hand shaking. Psychogenic tremors can occur in the hands or throughout the entire body.
Ask your doctor about surgery if your tremors are severe. In extreme cases, different types of brain surgeries can help ease hand tremors. Talk to your doctor about the risks involved in undergoing surgery for your hand shaking. The possible side effects typically include speech problems, weakness, and a general loss of sensation. The most common surgeries are: Deep brain stimulation, which involves implanting an electrical probe in your brain (specifically the thalamus) and connecting the probe to a device near your chest. The device sends electrical signals to your brain to stop the tremors. Focused ultrasound, which is a non-invasive procedure that uses high-frequency sound waves to destroy lesions that cause tremors. Surgery is typically only recommended as a last resort if your tremors are debilitating. Be sure to weigh the potential risks with the possible benefits for your specific circumstances.
Causes for Shaking Hands
Consuming large quantities of caffeine or alcohol. Caffeine is a natural stimulant that activates your nervous system. When you drink a lot of caffeinated drinks, like coffee, tea, and soda, your nervous system can get overstimulated and lead to hand tremors. Drinking a lot of alcohol also over-activates your nervous system and can cause shaking hands.
Feeling stressed, anxious, or panicked. Adrenaline courses through your body when you experience stress or other powerful, heightened emotions. The spike in adrenaline can tense up your muscles, which can then lead to hand and body tremors. Dealing with mental health conditions like anxiety, depression, and panic disorder can also cause hand tremors.
Taking certain medications, like asthma medicine and corticosteroids. Some medications have side effects that lead to hand shaking. These medications can include asthma medicines, amphetamines, corticosteroids, mood stabilizers like lithium, and anti-seizure prescriptions. Talk to your doctor about changing your dosage or switching to a new medication if you suspect your prescription is causing your hand shaking.
Dealing with low blood sugar, or hypoglycemia. Low blood sugar is common in people who have type 1 diabetes. If your blood sugar levels get too low (below 70 mg/dL), your hands might get shaky and you may experience other symptoms like sweating, dizziness, and confusion. Treat low blood sugar when you start to feel shaky by eating a fast-acting carbohydrate like honey, raisins, grapes, or a banana. Even if you don’t have type 1 diabetes, it’s normal for your blood sugar levels to fluctuate throughout the day, which can lead to shaky hands.
Managing an overactive thyroid, or hyperthyroidism. Your thyroid makes hormones that influence how your body functions, from your breathing and digestion to your moods. If your thyroid starts producing more hormones than normal, you might experience hand tremors and other symptoms like fatigue, muscle weakness, and a rapid heartbeat. Talk to your doctor if you are experiencing symptoms of hyperthyroidism. Then, work with your doctor to control your hyperthyroidism. They might recommend that you take selenium or eat foods rich in protein and calcium.
Having an underlying neurological disorder like Parkinson’s disease. Neurological diseases affect your nervous system, which can lead to tremors in the body or hands and trouble moving. Disorders that can cause hand shaking include Parkinson’s disease, multiple sclerosis, strokes, and traumatic brain injuries. If you are diagnosed with a neurological disorder, work with your doctor to come up with a treatment plan that helps reduce your symptoms.
Experiencing kidney or liver failure. Both your kidneys and your liver work to filter out chemicals in your body that keep you healthy. When either organ gets damaged, the excess chemicals in your system can lead to hand tremors, twitching, and jerky muscles. If you notice changes to your urine, swelling around your legs, or feel fatigued and nauseous, visit your doctor immediately as these can be signs of kidney or liver damage. Treating your kidneys or liver typically involves diet changes and medication, or in severe cases, dialysis or a transplant.
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