Experiencing numbness during periods of high stress or anxiety can be both confusing and frightening.
Many people don’t realize that anxiety can manifest in physical symptoms that extend far beyond racing thoughts or a pounding heart.
Understanding the connection between anxiety and numbness can help you recognize these symptoms for what they are and take appropriate steps toward relief.
Learn more about our Nashville mental health treatment programs or call us now at 629-217-2658.
How Does Anxiety Cause Numbness?
When your body perceives a threat, real or imagined, it activates the “fight-or-flight” response. This ancient survival mechanism floods your system with stress hormones like adrenaline and cortisol, preparing your body to either confront danger or escape from it. During this process, several physiological changes occur that can lead to numbness and tingling sensations.
The primary mechanism behind anxiety-induced numbness is hyperventilation. When someone is anxious, they’ll begin breathing rapidly and shallowly, which reduces carbon dioxide levels in the blood. This condition, called respiratory alkalosis, affects nerve function and can cause numbness, tingling, and even muscle spasms.
Additionally, anxiety causes blood vessels to constrict and redirects blood flow to major muscle groups and vital organs. This redistribution means that extremities like hands, feet, and face may receive less blood flow, resulting in sensations of numbness or “pins and needles.”
How Do I Know if My Numbness is from Anxiety?
Distinguishing anxiety-related numbness from other medical conditions requires careful observation of when and how your symptoms occur.
Anxiety-induced numbness typically follows specific patterns that can help you identify its source.
- Timing is often the most telling factor. If your numbness coincides with periods of high stress, panic attacks, or overwhelming worry, anxiety is likely the culprit. The numbness usually begins during or shortly after the onset of anxious feelings and may intensify as your anxiety peaks.
- Location patterns also provide important clues. Anxiety-related numbness commonly affects the hands, fingers, feet, toes, and face, particularly around the mouth. It often occurs symmetrically, affecting both sides of the body equally. If numbness is isolated to one side of the body or affects unusual areas, it may indicate a different medical issue.
- The presence of other anxiety symptoms can confirm the connection. Anxiety-induced numbness rarely occurs in isolation and is typically accompanied by rapid heartbeat, shortness of breath, sweating, dizziness, or feelings of panic and dread.
However, it’s crucial to rule out other medical causes, especially if numbness persists without clear anxiety triggers, affects only one side of the body, or is accompanied by weakness, difficulty speaking, or severe headaches. These could indicate more serious conditions requiring immediate medical attention.
How Long Does Anxiety Numbness Last?
During acute anxiety episodes or panic attacks, numbness usually develops within minutes and can last anywhere from a few minutes to several hours.
As your anxiety subsides and your breathing returns to normal, the numbness typically begins to fade. Most people find that symptoms resolve completely within a few hours of the anxiety episode ending.
For those experiencing chronic anxiety, numbness may persist for longer periods.
Some individuals report intermittent numbness that comes and goes over days or weeks, particularly during stressful periods. In cases of severe, untreated anxiety, some degree of numbness might become a more constant companion.
The good news is that anxiety-induced numbness is generally temporary and reversible. Once you begin addressing the underlying anxiety through appropriate treatment and coping strategies, physical symptoms like numbness typically improve significantly. Many people notice substantial improvement within weeks of starting anxiety treatment, though complete resolution may take several months.
How Anxiety Affects Different Body Parts
Anxiety doesn’t discriminate when it comes to causing numbness throughout the body. Different areas may be affected based on individual patterns of tension, breathing habits, and how anxiety manifests in each person.
Hands and Arms: This is the most common location for anxiety numbness. Hyperventilation and redirected blood flow often causes tingling in fingers and hands. Some people describe feeling like they’re wearing invisible gloves or that their hands have “fallen asleep.” Arm numbness may extend from the fingertips up through the wrists and forearms.
Feet and Legs: Similar to hands, feet often experience numbness during anxiety episodes. The sensation might feel like wearing tight socks or walking on pins and needles. Leg numbness can create an unsteady feeling when walking, which may increase anxiety further.
Face and Head: Facial numbness around the mouth, cheeks, and forehead is common during panic attacks. This can be particularly frightening as it may feel similar to symptoms associated with more serious medical conditions. Some people also experience scalp tingling or a sensation that their head feels “fuzzy” or disconnected.
Torso: Chest, back, and abdominal numbness can occur, though it’s less common than extremity symptoms. When it does happen, it often accompanies other anxiety symptoms like chest tightness or difficulty breathing.
The intensity and specific locations of numbness can vary from person to person and even from episode to episode in the same individual. Some people consistently experience numbness in the same areas, while others find it moves around their body unpredictably.
What Does Anxiety Numbness Feel Like?
Describing the sensation of anxiety-induced numbness can be challenging because the experience varies among individuals. However, there are common descriptions that many people share when explaining their symptoms to healthcare providers.
Most people describe anxiety numbness as a “pins and needles” sensation, similar to what you might feel when your foot falls asleep after sitting in one position too long. Others compare it to wearing thick gloves or socks that dull sensation and make it difficult to feel textures or temperatures accurately.
The numbness might feel like a buzzing or vibrating sensation under the skin. Some describe it as electric-like tingles that seem to move or pulse through affected areas. Others report a complete loss of sensation, as if the affected body part has been injected with a local anesthetic.
The psychological impact of these sensations can be as significant as the physical discomfort. Many people report feeling disconnected from their body or experiencing a sense of unreality when numbness is severe. This detachment can intensify anxiety, creating a cycle where physical symptoms increase emotional distress, which in turn worsens physical symptoms.
What Do I Do If I Have Numbness from Anxiety?
If you’re experiencing numbness that you believe is related to anxiety, there are several immediate and long-term strategies that can help manage symptoms and address the underlying cause.
Immediate Relief Techniques: When numbness strikes during an anxiety episode, focus first on regulating your breathing. Practice slow, deep breathing exercises by inhaling for four counts, holding for four counts, and exhaling for six counts. This helps restore proper carbon dioxide levels and can quickly reduce numbness.
- Gentle movement and stretching can help restore normal blood flow to affected areas. Simple exercises like wiggling fingers and toes, rolling shoulders, or taking a short walk can be effective. Progressive muscle relaxation, where you systematically tense and release different muscle groups, can also help reduce overall tension and improve circulation.
- Grounding techniques can help manage the anxiety that’s causing physical symptoms. Try the “5-4-3-2-1” method: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps redirect focus away from physical sensations and back to the present moment.
Long-term Management: Since numbness is a symptom of underlying anxiety, the most effective long-term solution involves addressing the root cause. Regular exercise is one of the most powerful tools for managing anxiety and can significantly reduce the frequency and intensity of physical symptoms like numbness.
- Stress management techniques such as meditation, yoga, or tai chi can help reduce overall anxiety levels and improve your body’s stress response. Even dedicating 10-15 minutes daily to mindfulness practices can make a meaningful difference.
- Lifestyle modifications also play a crucial role. Limiting caffeine intake, maintaining regular sleep schedules, and eating a balanced diet can help stabilize mood and reduce anxiety symptoms. Some people find that keeping a symptom diary helps identify specific triggers that worsen their numbness.
When to Seek Professional Help: While anxiety-related numbness is generally harmless, it’s important to know when professional intervention is necessary. Seek immediate medical attention if numbness is accompanied by chest pain, difficulty breathing, severe headache, confusion, or weakness on one side of the body, as these could indicate serious medical conditions.
For ongoing anxiety and numbness, consider consulting with a healthcare provider who can rule out other medical causes and discuss treatment options. Mental health professionals can provide therapy approaches like cognitive-behavioral therapy (CBT), which is highly effective for anxiety disorders.
Begin Anxiety Treatment in Nashville Today
If you’re struggling with anxiety and its physical symptoms like numbness, you don’t have to face these challenges alone.
At Arbor Wellness, we understand the complex relationship between mental health and physical symptoms, and we’re here to help you find relief and regain control of your well-being.
Our experienced team of mental health professionals in Nashville specializes in evidence-based treatments for anxiety disorders. We offer comprehensive care that addresses both the psychological and physical aspects of anxiety, helping you develop effective coping strategies and achieve lasting relief from symptoms like numbness and tingling.
Whether you’re experiencing occasional anxiety episodes or dealing with chronic anxiety that’s impacting your daily life, our personalized treatment approaches can help. We provide individual therapy, group sessions, and medication management when appropriate, all tailored to your unique needs and circumstances.
Call us now at 629-217-2658 or verify your insurance.
