Anxiety Tics: Examples & How to Manage Them

Examples of Anxiety-Related Tics

When it comes to anxiety-related tics, they can generally be classified into two main categories: physical tics and vocal tics. Each type presents unique challenges and characteristics that can significantly impact an individual’s daily life. Below are some common examples of anxiety tics within each category.

Physical tics

Physical tics are sudden, repetitive movements involving specific muscle groups. Simple tics often occur without warning and may become more frequent during heightened anxiety. Some common examples include:

• Blinking: Rapid blinking or eye twitching
• Facial grimacing: Involuntary facial expressions such as frowning or raising eyebrows
• Jaw clenching: Unconsciously tightening the jaw muscles, which can lead to teeth grinding (bruxism)
• Head jerking: Sudden head movements like nodding or shaking side-to-side
• Finger tapping/snapping: Repeatedly tapping fingers on a surface or snapping them together
• Shoulder shrugging: Repeatedly lifting the shoulders up towards the ears without intention

Vocal tics

Vocal tics are involuntary noises from the voice box, mouth, throat, or nose. Like physical tics, simple vocal tics tend to worsen during times of increased stress and anxiety. Common vocal tic examples include:

• Coughing/clearing throat: Persistent coughs not related to illness, clearing the throat frequently when there’s no need
• Sniffing: Repeated sniffing without the presence of nasal congestion
• Grunting/humming: Involuntary sounds made with the vocal cords, like grunts or hums
• Echolalia: Repeating words or phrases spoken by others

In some cases, individuals may experience both physical and vocal tics.

What Causes Anxiety Tics?

The triggers for any type of tic can vary, ranging from stress and emotional distress to physical discomfort.

Stress and emotional distress

One of the primary causes of anxiety tics is stress. When feeling intense pressure or emotional upset, the body may involuntarily contract muscles or vocalize to deal with strain and provide a brief respite from overpowering feelings. This response is a coping mechanism used to release tension and temporarily relieve overwhelming emotions.

Nervous system imbalance

A nervous system imbalance can also contribute to the development of anxiety tics. When the sympathetic and parasympathetic nervous systems aren’t balanced, it can lead to heightened muscle tension and involuntary movements, triggering anxiety tics.

Genetics

In some cases, hereditary factors may contribute to developing tic disorders. It’s important to note that anxiety twitches are not an actual chronic tic disorder. That said, people who have family members with tic disorders or other mental health conditions might be more susceptible to developing anxiety tics themselves.

Lifestyle factors

Lifestyle habits can lead to heightened anxiety disorder, which might result in increased tic behavior. Some unhealthy behaviors that may contribute to anxiety tics include:

• Poor sleep: Lack of quality sleep can increase anxiety levels and increase the likelihood of experiencing simple tics during times of high stress.
• Caffeine intake: Consuming excessive amounts of caffeine has been linked to increased anxious thoughts and behaviors like ticcing due to stimulating effects on the central nervous system.
• Substance use: Studies show that certain substances can contribute to developing and worsening tic disorders, so it’s possible they can also cause anxiety related tics as well.

How Long Do Anxiety Tics Last?

Several factors can influence how long anxiety tics last, including the individual’s overall mental health, the presence of other mental health conditions, and the effectiveness of any treatment or coping strategies employed. 

For some, these tics may be transient, lasting only during periods of acute stress or anxiety and subsiding once the stressful situation resolves. In other cases, anxiety tics may persist for longer periods, especially if the individual is dealing with chronic anxiety or a related disorder.

Do Anxiety Tics Go Away?

Typically, anxiety tics are most common during childhood and adolescence, often peaking before puberty. For many individuals, these tics diminish or disappear as they reach adulthood and develop better-coping mechanisms for managing stress and anxiety. However, for some, tics can continue into adulthood, especially if not properly addressed through therapeutic interventions or lifestyle changes.

How to Deal with Anxiety Tics

Though they can be challenging to manage, you can effectively reduce the frequency and impact anxiety tics have on your life — the following tips can help.

Create a calming environment

Reducing stress in your surroundings might help minimize the occurrence of anxiety tics. Organize and clear your living area and work spaces to make them pleasant, comfortable, free of clutter, and without unnecessary disturbances.

Practice relaxation techniques

Incorporate relaxation techniques like deep breathing exercises, progressive muscle relaxation, or mindfulness meditation into your daily routine. These practices have been shown to alleviate symptoms of anxiety disorders.

Seek professional help

If you’re experiencing difficulty with anxiety-related conditions, like severe tics, transient tic disorder, or OCD, consider seeking help with therapy for anxiety. Therapists and trained mental health professionals are experienced in treating these and other conditions. Online cognitive behavioral therapy (CBT) has been found effective in managing a variety of mental health conditions, including anxiety-induced tics. Taking the time to find the right therapist who understands your specific needs can significantly enhance your journey toward healing and recovery.

Medication management

Some medications might be effective in treating anxiety tics, including selective serotonin reuptake inhibitors (SSRIs) or other anxiety medications like benzodiazepines. Work with your doctor or healthcare provider to determine if medication should be considered for your anxiety treatment plan.

Maintain a healthy lifestyle

Eating well, exercising regularly, and prioritizing sleep are all crucial components of managing tics. A healthy lifestyle can help reduce stress levels and improve overall mental health. Try implementing some of these natural remedies for anxiety first to see if there’s any improvement and if not, talk to a doctor or therapist.

Join support groups

Finding a community of people who understand what you’re going through can make it easier to cope with anxiety tics. Support groups allow people going through similar challenges to share their experiences, offer advice, and encourage one another in their journey toward better mental health.

Calm Your Anxiety with Talkspace

Coping with anxiety symptoms can be hard to do on your own, but learning coping mechanisms can be a positive first step. Talkspace offers a convenient and accessible platform for online therapy, connecting you with licensed therapists specializing in anxiety disorders.

Talkspace provides several benefits that make it an ideal choice for individuals trying to cope with anxiety tics:

• Convenience: Access therapy sessions from the comfort of your home or any location with internet access
• Flexibility: Schedule appointments at times that work best for you, making it easier to fit therapy into your busy life
• Affordability: Online therapy through Talkspace is often more cost-effective than traditional in-person sessions
• Anonymity: Maintain privacy by communicating with your therapist via text, audio messages, or video calls without revealing personal information if desired

In addition to working with a therapist to manage anxiety tics, Talkspace also offers various resources to help you understand your anxiety. These additional tools can provide valuable insights into understanding and addressing the root causes of your anxiety-related symptoms. By engaging in online therapy through Talkspace, you take proactive steps towards better mental health and effectively manage your anxiety-induced tics.