Nervousness vs. Anxiety: Causes, Symptoms, (12 Natural Tips)

Causes of Nervousness

Nervousness can be caused by a variety of factors, and different people may experience it in response to different situations or stimuli. Here are common causes of nervousness:

• Stress
• Performance Anxiety
• Social Situations
• Uncertainty
• Health Issues
• Caffeine or Stimulant Intake
• Financial Concerns
• Lack of Sleep
• Life Transitions
• Traumatic Experiences
• Genetic Factors
• Perfectionism

1. Stress:

High levels of stress, whether related to work, relationships, or other life challenges, can contribute to feelings of nervousness.

2. Performance Anxiety:

The fear of not meeting expectations or performing poorly in certain situations, such as exams, presentations, or public speaking, can lead to nervousness.

3. Social Situations:

Meeting new people, attending social events, or engaging in unfamiliar social situations can trigger nervousness, especially in individuals with social anxiety.

4. Uncertainty:

Facing uncertain or unpredictable situations, whether related to personal life or work, can evoke feelings of nervousness.

5. Health Issues:

Certain medical conditions, hormonal imbalances, or neurotransmitter fluctuations can contribute to heightened nervousness.

6. Caffeine or Stimulant Intake:

Consuming excessive amounts of caffeine or other stimulants can lead to increased heart rate and nervousness.

7. Financial Concerns:

Worries about money, financial stability, or debt can be a significant source of nervousness.

8. Lack of Sleep:

Insufficient sleep or poor sleep quality can contribute to irritability and heightened emotional responses, including nervousness.

9. Life Transitions:

Major life changes, such as moving to a new place, starting a new job, or ending a relationship, can be stressful and trigger nervous feelings.

10. Traumatic Experiences:

Past traumatic experiences or unresolved trauma can contribute to heightened anxiety and nervousness.

11. Genetic Factors:

Some individuals may have a genetic predisposition to anxiety disorders, making them more prone to nervous feelings.

12. Perfectionism:

Striving for perfection and fearing mistakes or failure can lead to persistent nervousness, especially in high-achieving individuals.

 

Symptoms of Nervousness

Symptoms of nervousness can vary from person to person, but common signs and symptoms include:

• Increased Heart Rate
• Sweating
• Trembling or Shaking
• Shortness of Breath
• Muscle Tension
• Nausea or Upset Stomach
• Dry Mouth
• Difficulty Concentrating
• Restlessness
• Increased Urination
• Insomnia
• Feeling On Edge

1. Physical Symptoms:

Butterflies in the Stomach:

A fluttery or queasy feeling in the stomach is a classic physical manifestation of nervousness.

Increased Heart Rate:

Nervousness often comes with a slightly faster heartbeat, part of the body’s natural stress response.

Sweating:

Palms, forehead, or other parts of the body may become sweaty.

Tension and Muscle Tightness:

Muscles may feel tense or tight, especially in the neck, shoulders, or jaw.

Shaking or Trembling:

Some people may experience trembling or shaking, particularly in the hands.

2. Behavioral Symptoms:

Restlessness:

Difficulty sitting still, pacing, or fidgeting are common behavioral signs of nervousness.

Avoidance:

Individuals might try to avoid the source of their nervousness, such as avoiding social situations or procrastinating on a challenging task.

3. Cognitive Symptoms:

Racing Thoughts:

Nervousness can lead to a flurry of thoughts, making it challenging to focus on one thing.

Difficulty Concentrating:

Concentration and attention may be impaired when feeling nervous.

Negative Anticipation:

Expecting the worst or imagining negative outcomes related to the situation causing nervousness.

4. Emotional Symptoms:

Apprehension:

A sense of unease or worry about a future event or situation.

Irritability:

Nervousness can sometimes make individuals more sensitive or irritable.

Mood Swings:

Fluctuations in mood, ranging from feeling on edge to sudden feelings of sadness or frustration.

Treatment for Nervousness

The treatment for nervousness depends on its severity, duration, and the underlying causes. For mild or situational nervousness, self-help strategies and lifestyle changes may be effective.

In cases where nervousness is persistent, interfering with daily life, or indicative of an anxiety disorder, professional intervention may be necessary. Here are various approaches to address and manage nervousness:

1. Self-Help Strategies:

Relaxation Techniques:

Practice deep breathing exercises, progressive muscle relaxation, or mindfulness meditation to promote relaxation and reduce physical tension.

Regular Exercise:

Engage in regular physical activity, as exercise can help alleviate stress and anxiety, promoting a sense of well-being.

Healthy Lifestyle:

Maintain a balanced diet, stay hydrated, and ensure adequate sleep. Nutrient-rich foods and proper rest contribute to overall mental health.

Limit Stimulants:

Reduce the intake of stimulants like caffeine and nicotine, as they can exacerbate feelings of nervousness.

Time Management:

Break tasks into smaller, more manageable steps. Prioritize and organize responsibilities to reduce feelings of overwhelm.

2. Professional Interventions:

Therapy:

Cognitive-behavioral therapy (CBT) is often effective in treating anxiety disorders. Therapists help individuals identify and change negative thought patterns and behaviors.

Medication:

In some cases, medications such as anti-anxiety medications or antidepressants may be prescribed to manage symptoms. This is typically considered in more severe cases or when other interventions are insufficient.

Counseling:

Talking to a counselor or mental health professional can provide a supportive and non-judgmental space to explore and address the underlying causes of nervousness.

Lifestyle Changes:

A mental health professional may guide individuals in making lifestyle changes that promote overall well-being, including stress management techniques and healthy habits.

Support Groups:

Joining a support group can provide a sense of community and understanding. Sharing experiences with others facing similar challenges can be beneficial.

Mind-Body Practices:

Practices such as yoga or tai chi combine physical movement with mindfulness and can help reduce nervousness.

Biofeedback:

Biofeedback techniques can teach individuals to control physiological processes, such as heart rate and muscle tension, to reduce nervous symptoms.

Graded Exposure:

In cases of specific phobias or anxieties, gradual exposure to feared situations in a controlled manner can help desensitize individuals and reduce nervousness.

It’s important to consult with a healthcare professional to determine the most appropriate course of action based on individual circumstances.

If nervousness is significantly impacting daily life, seeking guidance from a mental health professional is advisable. They can provide personalized strategies and support tailored to the individual’s needs.

Natural remedies for Nervousness

Natural remedies for nervousness can be effective in managing mild to moderate symptoms. Here are some options:

Herbal Teas:

Chamomile has calming properties that may help reduce nervousness. A warm cup of chamomile tea can be soothing.

Aromatherapy:

Inhaling the scent of lavender oil may have a calming effect. You can use a diffuser, add a few drops to a handkerchief, or dilute it and apply it to your skin.

Valerian Root:

Valerian is an herb known for its calming properties. It is available in supplement form, but it’s advisable to consult with a healthcare professional before using it.

Passionflower:

Passionflower is another herb with potential calming effects. It’s available as a supplement or in tea form.

Mindfulness Meditation:

Mindfulness and meditation practices can help calm the mind and reduce nervousness. Apps or online resources can guide you through simple meditation exercises.

Deep Breathing Exercises:

Practicing deep breathing exercises can activate the body’s relaxation response. Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth.

Exercise:

Regular physical activity can help alleviate stress and nervousness by releasing endorphins, the body’s natural mood lifters.

Lemon Balm:

Lemon balm is an herb that belongs to the mint family and is believed to have calming effects. It can be consumed as a tea or in supplement form.

Omega-3 Fatty Acids:

Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel), flaxseeds, and walnuts, may have mood-stabilizing effects.

Magnesium-Rich Foods:

Magnesium is important for relaxation. Incorporate magnesium-rich foods into your diet, such as leafy green vegetables, nuts, and seeds.

Warm Baths:

A warm bath with calming scents like lavender can be a relaxing way to unwind and reduce nervous tension.

Green Tea:

Green tea contains an amino acid called L-theanine, which has calming properties. It also has less caffeine than coffee.

Hops:

Hops, commonly known for their use in brewing, are also available in supplement form and may have calming effects.

While these natural remedies can be helpful, it’s essential to listen to your body and seek professional advice if your nervousness is persistent or severe.

Consulting with a healthcare provider or a qualified herbalist can ensure that these remedies are safe and suitable for your individual circumstances.

Anxiety

Anxiety is when you feel really worried or fearful about things, even if they’re not actually dangerous. It’s like your mind is stuck on worrying about what might go wrong, and it can make you feel tense, restless, or on edge.

People with anxiety might find it hard to relax, concentrate, or sleep well because their thoughts are constantly racing. They might also have physical symptoms like a fast heartbeat, sweating, or stomachaches.

Causes of Anxiety

Anxiety can be caused by a combination of factors, including:

• Genetic Factors
• Brain Chemistry Imbalances
• Stressful Life Events
• Personality Traits
• Medical Conditions
• Substance Abuse
• Trauma
• Personality Disorders

Genetics:

Some people may be more prone to anxiety due to genetic factors. If a family member has an anxiety disorder, there’s a higher chance of developing one yourself.

Brain Chemistry:

Imbalances in neurotransmitters, which are chemicals in the brain that regulate mood and stress responses, can contribute to anxiety disorders.

Stressful Life Events:

Traumatic experiences, major life changes, or ongoing stressors like work pressure, financial difficulties, or relationship problems can trigger anxiety.

Personality Traits:

Certain personality traits, such as being perfectionistic, having a tendency to worry excessively, or being highly sensitive to stress, can increase the risk of developing anxiety disorders.

Medical Conditions:

Certain medical conditions or illnesses, such as thyroid disorders, heart disease, or chronic pain, can exacerbate anxiety symptoms.

Substance Abuse:

Alcohol, drugs, and even caffeine can worsen anxiety symptoms or trigger anxiety attacks.

Trauma:

Experiencing or witnessing a traumatic event, such as abuse, violence, or natural disasters, can lead to the development of anxiety disorders like post-traumatic stress disorder (PTSD).

Personality Disorders:

Conditions such as obsessive-compulsive disorder (OCD) or panic disorder can also contribute to anxiety.

It’s essential to recognize that anxiety disorders are complex and multifaceted, often involving a combination of biological, psychological, and environmental factors.

Seeking support from mental health professionals can help identify the underlying causes and develop effective strategies for managing anxiety.

Symptoms of Anxiety

Symptoms of anxiety can vary widely from person to person, but common signs and symptoms include:

• Increased Heart Rate
• Sweating
• Trembling or Shaking
• Shortness of Breath
• Muscle Tension
• Nausea or Upset Stomach
• Dry Mouth
• Difficulty Concentrating
• Restlessness
• Increased Urination
• Insomnia
• Feeling On Edge

Excessive Worry:

Feeling worried or fearful most of the time, often about things that are unlikely to happen or are out of your control.

Feeling Restless or On Edge:

Having a constant sense of unease, restlessness, or feeling keyed up or on edge.

Irritability:

Feeling easily annoyed or frustrated, even over small matters.

Difficulty Concentrating:

Finding it hard to focus or concentrate on tasks because your mind keeps wandering to worries or fears.

Muscle Tension:

Feeling tense or having muscle stiffness, especially in the neck, shoulders, or jaw.

Trouble Sleeping:

Having difficulty falling asleep, staying asleep, or experiencing restless, unsatisfying sleep.

Fatigue:

Feeling tired or exhausted, even after getting enough sleep, due to constant worrying or restless nights.

Physical Symptoms:

Experiencing physical symptoms like increased heart rate, sweating, trembling, shortness of breath, dizziness, chest pain, stomach upset, or headaches.

Avoidance Behaviors:

Avoiding situations or places that trigger anxiety, such as social gatherings or crowded spaces.

Panic Attacks:

Sudden and intense episodes of fear or discomfort, accompanied by physical symptoms like heart palpitations, sweating, shaking, shortness of breath, and a feeling of impending doom.

Excessive Checking or Reassurance Seeking:

Engaging in repetitive behaviors like checking locks, seeking reassurance from others, or constantly seeking information to alleviate anxiety.

Overthinking and Catastrophizing:

Dwelling on worst-case scenarios, imagining catastrophic outcomes, or having difficulty controlling worrying thoughts.

It’s important to note that experiencing occasional anxiety is normal, but if these symptoms are severe, persistent, or significantly interfere with daily functioning, it may be helpful to seek support from a mental health professional.

They can provide guidance, support, and treatment options to manage anxiety effectively.

Treatment of Anxiety

The treatment of anxiety can vary depending on the severity of the symptoms and individual factors. Here are some common approaches to managing anxiety:

Therapy:

 

Cognitive Behavioral Therapy (CBT):

This type of therapy focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety. It helps individuals develop coping strategies and skills to manage anxiety more effectively.

Exposure Therapy:

This involves gradually exposing individuals to situations or objects that trigger anxiety in a controlled and supportive environment, helping them learn to confront and overcome their fears.

Mindfulness-Based Therapies:

Techniques such as mindfulness meditation and acceptance and commitment therapy (ACT) can help individuals develop awareness of their thoughts and emotions and learn to relate to them in a more accepting and non-judgmental way.

Medication:

Antidepressants:

Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are commonly prescribed antidepressants that can help alleviate symptoms of anxiety disorders.

Benzodiazepines:

These medications may be prescribed for short-term relief of severe anxiety symptoms, but they are generally not recommended for long-term use due to the risk of dependence and withdrawal.

Lifestyle Changes:

Regular Exercise:

Engaging in physical activity can help reduce anxiety and improve mood by releasing endorphins, the body’s natural feel-good chemicals.

Healthy Diet:

Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support overall well-being and help regulate mood.

Sleep Hygiene:

Establishing a consistent sleep schedule, practicing relaxation techniques before bedtime, and creating a comfortable sleep environment can promote better sleep and reduce anxiety.

Stress Management:

Learning and practicing stress-reduction techniques such as deep breathing, progressive muscle relaxation, and guided imagery can help manage anxiety symptoms.

Support Groups:

Participating in support groups or seeking support from friends, family, or peers who understand your experience can provide validation, encouragement, and coping strategies.

Complementary and Alternative Therapies:

Some individuals find relief from anxiety symptoms through complementary approaches such as acupuncture, yoga, massage therapy, or herbal supplements.

It’s essential to discuss these options with a healthcare provider to ensure they are safe and effective for your specific situation.

Treatment for anxiety is often most effective when tailored to individual needs and may involve a combination of these approaches.

It’s essential to work closely with a healthcare provider or mental health professional to develop a personalized treatment plan that addresses your unique symptoms and circumstances.

 

Home Remedies for Anxiety

While home remedies may not be a substitute for professional treatment, they can complement other strategies for managing anxiety. Here are some home remedies that may help alleviate symptoms:

Deep Breathing Exercises:

Practice deep breathing techniques, such as diaphragmatic breathing or the 4-7-8 technique, to promote relaxation and reduce feelings of anxiety.

Mindfulness Meditation:

Engage in mindfulness meditation practices to increase present-moment awareness and cultivate a sense of calmness and acceptance.

Regular Exercise:

Incorporate regular physical activity into your routine, such as walking, jogging, yoga, or dancing, as exercise can help reduce stress and anxiety by releasing endorphins.

Healthy Diet:

Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall well-being and stabilize mood.

Limit Caffeine and Alcohol:

Reduce or avoid consumption of caffeine and alcohol, as they can exacerbate anxiety symptoms and interfere with sleep.

Aromatherapy:

Experiment with calming essential oils, such as lavender, chamomile, or bergamot, through diffusion, inhalation, or diluted application to promote relaxation.

Herbal Supplements:

Consider herbal supplements like valerian root, passionflower, or lemon balm, which may have calming properties. However, consult with a healthcare professional before using them, as they can interact with medications or have side effects.

Limit Screen Time:

Reduce exposure to screens, particularly before bedtime, as excessive screen time can contribute to feelings of stress and anxiety.

Journaling:

Keep a journal to express and process your thoughts and emotions, identify triggers, and track patterns in your anxiety symptoms.

Progressive Muscle Relaxation:

Practice progressive muscle relaxation techniques to release tension and promote relaxation throughout your body.

Create a Relaxing Environment:

Set up a calm and soothing environment in your home with soft lighting, comfortable furnishings, and calming music or nature sounds.

Social Support:

Spend time with supportive friends, family members, or pets who can offer comfort, encouragement, and distraction from anxious thoughts.

While these home remedies can be helpful, they may not be sufficient for managing severe or persistent anxiety.

If your anxiety symptoms significantly interfere with your daily functioning or quality of life, consider seeking professional help from a healthcare provider or mental health professional.

They can provide guidance, support, and appropriate treatment options tailored to your specific needs.

Conclusion for Anxiety vs Nervousness

In conclusion, while nervousness and anxiety are related emotions, they have distinct characteristics and implications:

Nervousness is a milder, temporary state of unease or apprehension often triggered by specific situations, such as public speaking or taking exams. It typically subsides once the triggering event passes and does not significantly impair daily functioning.

Anxiety, on the other hand, is a broader and more pervasive emotional state characterized by excessive worry, fear, or apprehension that persists over time.

It can manifest in various situations and may significantly interfere with daily life, affecting work, relationships, and overall well-being.

While occasional nervousness is a normal response to stress or uncertainty, anxiety disorders involve chronic and intense feelings of anxiety that may require professional intervention for management and treatment.

Understanding the differences between nervousness and anxiety can help individuals recognize when their emotional experiences may warrant further attention and support

Medically Reviewed by Dr. Ramesh Gaddam, MD

General Physician, Diabetologist, and Critical Care Specialist.