Anxiety Tics: What Are They and How Can You Manage Them?
Anxiety can be a major disruption on its own. The various signs and symptoms can start to take control of a person’s life and negatively impact different areas of it.
Did you know that in times of high stress, involuntary anxiety tics can be another common response to anxiety? These can range from cognitive, motor, and vocal tics.
Let’s learn more about anxiety tics and how you can manage them.
What Are Anxiety Tics?
Anxiety tics are sudden and involuntary movements or sounds that can occur during high periods of stress or anxiety. These are some of the most common tics relating to anxiety:
- Clearing one’s throat
- Coughing
- Eye blinking
- Grunting
- Jerking the head
- Twitching lips
- Specific words or expressions
The Cause
The more anxious a person feels, the worse their tics can become. However, it’s worth noting that not every person with anxiety will experience tics.
These are some of the most common causes and risk factors for anxiety tics:
- Chronic fatigue
- Demanding job
- Illness
- Loss of a loved one
- Major life changes
- Stressful social situations
It is also believed that consuming certain foods like caffeine or sugar can exacerbate anxiety tics.
The Duration
Anxiety tics typically only last a few seconds or up to a few minutes. If someone is experiencing a heightened state of stress or anxiety, it can be likely for tics to take place repeatedly.
While you may not be able to control when these involuntary tics occur, you can help to manage them through different strategies.
How to Manage Anxiety Tics
Anxiety and anxiety tics can happen when you least expect them, but that doesn’t mean that you can’t try to get ahead of them. There are strategies that you can use to become a bit more proactive towards your anxiety tics.
Affirmations
Instead of letting those negative and intrusive thoughts swirl around in your head and stay with you, try repeating positive affirmations to yourself:
- I am enough.
- This will pass.
- I am in control.
- I am not defined by my anxiety.
- I am safe.
Deep Breathing Exercises
Anxiety can cause your breathing to feel out of whack. Bring your breathing back to a state of normalcy by focusing on long, slow, and deep breaths. Focusing on your breath and trying to slow it down again can help you naturally relax, breathe easier, and stay grounded. There are many different types of breathing exercises out there, so try out a few and see what works best for you. Here are a few to get started:
- 4-7-8 technique
- Alternate nostril breathing
- Box breathing
- Diaphragmatic breathing
- Pursed lip breathing
Distract Yourself
This may be easier said than done, but try distracting yourself. Instead of focusing on the tic and making yourself more anxious, try bringing your attention to something else going on, like music, playing on your phone, or watching TV.
Move Your Body
Moving your body is beneficial for your physical health, but it also can be equally as important for your mental health. Redirect that nervous energy you have into getting active. Attend a workout class, head to the gym, or go for a walk outside.
Visualization Techniques
Visualization techniques can be another great way to help calm your mind and keep you relaxed. Try to get into a comfortable position, close your eyes, and visualize yourself being in a safe and secure space. This technique takes time, but practice will make it easier.
Seek Additional Support
While there are certain techniques that you can implement and lifestyle changes that you can make, nothing beats working with a licensed and trained mental health professional. If these anxiety tics are starting to impact how you function in your daily life, consider reaching out about anxiety counseling for added support.