{"id":3874,"date":"2022-10-06T07:29:54","date_gmt":"2022-10-06T07:29:54","guid":{"rendered":"https:\/\/sphereofinfluence360.com\/?p=3874"},"modified":"2022-10-06T09:50:52","modified_gmt":"2022-10-06T09:50:52","slug":"how-to-stop-shaking-from-stress","status":"publish","type":"post","link":"https:\/\/sphereofinfluence360.com\/nl\/how-to-stop-shaking-from-stress\/","title":{"rendered":"The Trembles: How To Stop Shaking From Stress"},"content":{"rendered":"<p>Sta jij regelmatig \u2018te shaken\u2019 in stressvolle situaties? Trillen je handen als je belangrijke documenten doorgeeft aan je nieuwe baas? Of geef je met bevende stem antwoorden tijdens een sollicitatiegesprek?<\/p>\n\n\n\n<p>We trillen allemaal een beetje van nature (probeer je arm maar eens HELEMAAL stil te houden). Maar, bij sommigen zijn die knikkende knie\u00ebn en bibberende stem veel meer zichtbaar en hoorbaar.<\/p>\n\n\n\n<p>Mocht bovenstaande over jou gaan dan wil ik je graag twee dingen meegeven.<\/p>\n\n\n\n<p>Ten eerste: er is geen reden om ongerust te zijn! Trillen is een veelvoorkomend symptoom van stress en een normale reactie op de hormonen die je lichaam produceert als je emotioneel wordt.<\/p>\n\n\n\n<p>Ten tweede: er zijn manieren om dat beven te beheersen. In dit artikel ga ik daar dieper op in.<\/p>\n\n\n\n<p>Hierbij komt aan bod waardoor dat gevreesde \u2018trillen\u2019 veroorzaakt wordt. Ook deel ik drie tips die jou helpen om beter met deze bibbers om te gaan.<\/p>\n\n\n\n<h2 class=\"has-text-color wp-block-heading\" style=\"color:#80249e\"><strong>Why Anxiety Can Make You Shaky<\/strong><\/h2>\n\n\n\n<p>So what causes us to shake in the first place?<\/p>\n\n\n\n<p>Our bodies are naturally equipped to deal with a certain amount of stress, and have evolved to help us react quickly in the face of perceived danger\u2014or whenever we feel unsafe.<\/p>\n\n\n\n<p>These stress reactions, also known as fight-or-flight responses, involve the immediate release of hormones such as adrenaline. The goal of adrenaline and other stress hormones is to overstimulate our nervous system and trigger a much-quicker-than-usual response in the face of danger.<\/p>\n\n\n\n<p>When it comes to the shakes, that means that trembling is simply one sign that your nervous system is overloaded. On a more technical level, you are \u201cupregulating\u201d, and adrenaline is pumping through your body to increase your available energy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How Does It Work?<\/strong><\/h3>\n\n\n\n<p>Shaking from anxiety is very normal, as we\u2019ve seen, and nothing to be too alarmed about in most cases.<\/p>\n\n\n\n<p>But it\u2019s never pleasant, of course, so it helps to know what\u2019s happening inside:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>When you release excess adrenaline as a stress response, your body automatically begins its own recovery process (sometimes referred to as downregulation\u2014the opposite of upregulation).<\/li><li>This involves vibrating, which burns up the extra adrenaline and can appear as shaking limbs, buckling knees, and an unsteady or trembly voice.<\/li><li>This continues until your body has brought your adrenaline levels back to normal, which is when the vibrating stops. Hopefully, you feel a little better at this point, if somewhat \u201cshaken!\u201d<\/li><\/ul>\n\n\n\n<p>Fun fact: some researchers believe that upregulating or shaking your body deliberately can help you manage stress before it builds up. Also known as \u201cshaking therapy,\u201d this practice involves focusing on different bodily areas and wobbling them around on purpose!<\/p>\n\n\n\n<h2 class=\"has-text-color wp-block-heading\" style=\"color:#80249e\"><strong>3 Tips To Manage Anxious Shaking<\/strong><\/h2>\n\n\n\n<p>Anxiety shakes aren\u2019t pleasant or particularly productive, and they\u2019re quite clearly caused by stress\u2014that\u2019s why I created the <em><a href=\"https:\/\/sphereofinfluence360.com\/nl\/store\/\" target=\"_blank\" rel=\"noreferrer noopener\">Trembling Stress Coaching Card<\/a>.<\/em><\/p>\n\n\n\n<p>The good news is that there are a few things to manage them better, and I\u2019ll explain three of my top tips for just that.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. 1-Minute Meditation<\/strong><\/h3>\n\n\n\n<p>A 1-minute meditation can be a good exercise if you\u2019ve got a quiet moment, and as the name suggests, it only takes 60 seconds.<\/p>\n\n\n\n<p>While one minute might seem like too short of a period to meditate (or too long, if you\u2019ve never tried!), it can still be highly beneficial when your goal is to de-stress and downregulate.<\/p>\n\n\n\n<p>During this 1-minute meditation, you\u2019ll take your mind off whatever is triggering your stress by concentrating on your breathing instead. You will naturally stop doing whatever you were doing as you focus on inhaling and exhaling, which can help you reconnect with your body.<\/p>\n\n\n\n<p>There are a few ways to go about it; the first is to find a guided audio meditation online, sit comfortably somewhere you won\u2019t be disturbed, and listen to it on your phone.<\/p>\n\n\n\n<p>The second, from Buddhist mindfulness teacher <a href=\"https:\/\/www.goodreads.com\/book\/show\/6550421-happiness\">Thich Nhat Hanh<\/a>, is called \u201cwalking meditation.\u201d To do this:<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Begin walking, focusing on each step that you take.<\/li><li>Pay attention to how many paces you take during each inhale and exhale, as well as the speed at which you\u2019re walking.<\/li><li>Focus on your lungs rather than trying to control either your step count or breathing.<\/li><li>Try matching your steps to your breath, e.g. count three steps per inhale and three per exhale.<\/li><li>Allow your feet and lungs to fall into a natural rhythm.<\/li><li>Optional: You can repeat a mantra that works naturally with your walking pace, for example: \u201cWith each step, a gentle wind blows.\u201d<\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Practice Deep Breathing<\/strong><\/h3>\n\n\n\n<p>Your sympathetic nervous system is activated when you\u2019re stressed out and shaking, and your parasympathetic nervous system is what eventually calms it down.<\/p>\n\n\n\n<p>One way to activate your parasympathetic nervous system is through deep breathing\u2014the precise opposite of the panting or short, shallow breaths we take when anxious.<\/p>\n\n\n\n<p>Deep breathing can help you calm down, provided you do it as naturally as possible (i.e., don\u2019t force it):<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sit or lie down comfortably.<\/li><li>Inhale through your nose and fill up your diaphragm with fresh air.<\/li><li>Exhale through your nose.<\/li><li>Put one hand on your stomach and the other on your chest.<\/li><li>Feel your diaphragm or tummy rise as you inhale and lower again as you exhale. You\u2019ll know when you\u2019re breathing deeply enough because the hand on your stomach will move more than the one on your chest.<\/li><li>Repeat this three more times, continuing to fill your stomach with air. Feel it rise and fall with each breath you take.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Try Progressive Muscle Relaxation<\/strong><\/h3>\n\n\n\n<p>Progressive muscle relaxation is a step-by-step relaxation exercise that targets all the muscles in your body.<\/p>\n\n\n\n<p>Lie or sit down comfortably and take a few deep, relaxing breaths (see the exercise above!).<\/p>\n\n\n\n<p>Tense the muscles in your forehead and hold that tension for 15 seconds, noting how they become increasingly taught. Next, gradually release your forehead muscles over 30 seconds.<\/p>\n\n\n\n<p>You\u2019ll start to notice the huge change in your muscles as they start to relax; keep going until your whole forehead is completely at ease. Continue to inhale and exhale naturally and at a slow pace throughout.<\/p>\n\n\n\n<p>When you\u2019ve done this, you can repeat the exercise with the following body parts:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jaw<\/li><li>Shoulders and neck<\/li><li>Arms and hands<\/li><li>Backside<\/li><li>Legs<\/li><li>Feet<\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Do stressful situations give you the shakes? Do your hands tremble as you pass important documents to your new boss, for example, or do you give wobbly-voiced replies in job interviews? We\u2019re all naturally a little shaky (try holding your arm out and keeping it completely still!), but for some of us, that unsteadiness becomes [&hellip;]<\/p>","protected":false},"author":3,"featured_media":3883,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[48,41],"tags":[77,78,79,75,76,80,74],"class_list":["post-3874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stress-cards","category-stress-management","tag-1-minute-meditation","tag-deep-breathing","tag-muscle-relaxation","tag-shakin-from-stress","tag-shaking","tag-stress-cards","tag-trembling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Trembles: How To Stop Shaking From Stress - Sphere of Influence 360\u00ba<\/title>\n<meta name=\"description\" content=\"Do stressful situations give you the shakes? 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