You are in a waiting room, about to make a speech, or lying in bed, and all at once your skin prickles. A wave of cold washes over you. No fever. No open window.
Just chills with anxiety, out of nowhere.
Sound familiar? You’re not imagining it. Anxiety and feeling cold are real experiences, and there is a physiological basis to them.
The Real Deal on What Is Going on in Your Body
Your nervous system does not sit back when you become anxious.
It goes into fight-or-flight mode – a survival mechanism programmed into us thousands of years ago.
And this is what that will look like physically:
- Adrenal glands secrete adrenaline and cortisol
- Your heart rate increases to pump blood to your muscles
- Your blood vessels close to the skin constrict (to funnel the blood inward)
- Your muscles go into spasm and occasionally cause minute involuntary contractions
- Your perspiratory ducts are activated – and as the sweat evaporates, it cools your skin
That last point is key.
The chills that you experience when you are in an anxious state are usually the sweat that is being produced by your body cooling you down, even when you do not see yourself sweating.
It’s subtle, but it’s very real.
Why Certain Individuals Experience Chills With Anxiety
Can anxiety cause the chills in everyone? Not exactly, and it is quite normal.
Anxiety presents itself in various ways to different individuals.
Some reasons that chills can be more prominent to you are:
- Increased sensitivity of the nervous system – Some individuals feel exaggerated by physical sensations, hence increasing the intensity of the symptoms
- Extent of anxiety – Panic attacks or panic anxiety are more likely to provoke a high level of physical reaction
- Period of anxiety – Long-term stress keeps cortisol high, and in the long run, it has the potential to disrupt normal body temperature
- Personal physiology – Your base metabolism and your body’s response to stress hormones all affect it
When you experience chills with anxiety regularly, in combination with other signs of anxious distress – such as a fast mind, chest tightness, or feeling of dread – it is something to be considered.
Other Physical Symptoms That Tend to Accompany Anxiety
Chills rarely show up alone. The feeling of anxiety is usually whole-body, and the physical symptoms can at times be more terrifying than the emotional ones.
The most typical physical manifestations of anxiety are:
- Muscle tension or shaking
- Shortness of breath
- Lightheadedness or queasiness
- Stomach or nausea pain
- Heart palpitations
- Anxiety chest pain
- Tingling or numbness of the hands and feet
- Post-anxiety fatigue
Many people also wonder, “Can anxiety make you feel weak?” – and the answer is yes.
That’s because the constant activation of your stress response can leave you feeling drained and physically exhausted.
Physical Symptoms – When to Take Them Seriously
There are physical symptoms of anxiety that, in some cases, can be similar to other diseases.
Although you might have chills and a fever, you might also have unexplained weight loss or chest pain. In any case, it is always better to rule out other causes with your doctor.
Some people also wonder, does anxiety shorten your life? Anxiety that is not treated over the long term does strain the body, and this is even more reason to consider symptoms seriously and seek support at an early stage.
That notwithstanding, in case your physical symptoms are always present in stressful contexts and fade away when you are not stressed, that is a strong indication that anxiety is the driving factor.
How to Soothe the Body When You Feel Anxious
If you’re looking for ways on how to stop anxiety chills, grounding techniques are a good place to start.
These are not long-term solutions, but they can help decrease the magnitude of what you are experiencing at the moment:
- Deep breathing. Attempt to breathe 4 counts in. 4 counts hold. 6 counts exhale. Prolonged exhalations turn on your parasympathetic (rest-and-calm) system
- Grounding exercises. Learn to notice what you can see, hear, touch, smell, and taste in order to provide yourself with a sense of the present moment
- Warmth. A warm beverage, a blanket or a hot shower may relieve the physical feeling of chills and make your body feel safe once again
- Exercise. Light exercises or stretching may help
Some people find that sitting in stillness amplifies racing thoughts. In that case, movement-based or sensory grounding may work better than traditional meditation.
These will help on a short-term basis. However, when anxiety is interfering with your daily life, coping strategies do not tend to be sufficient to change it permanently.
Related – How One-on-One Therapy Can Work Through Anxiety and Depression
Get Support
One of the mental health conditions that can be treated most effectively is anxiety, including its physical symptoms.
Such evidence-based practices as Cognitive Behavioral Therapy have an excellent history of assisting individuals with recognizing their anxiety patterns and addressing them in alternative ways.
If you are unsure whether to pursue therapy, medication, or both then understanding behavioral health vs psychiatry can help.
Behavioral health focuses on therapy and lifestyle-based care, while psychiatry involves medical management – including guidance on how to get anxiety meds prescribed if that is appropriate for your situation.
Many people benefit from a combination of both.
A personalized treatment plan for anxiety typically starts with a proper evaluation so that the right approach is matched to your specific needs – not just a generic checklist.
This is especially important for those diagnosed with unspecified anxiety disorder or other anxiety conditions.
We are at Prospera Behavioral Health in Houston, TX, and we deal with people who struggle with anxiety in both its manifestations – everyday anxiety and anxiety that has gotten in the middle of work, relationships, and sleep.
We have licensed clinicians who take a considerate and personalized approach.
Make an appointment with Prospera Behavioral Health.
FAQs
Does anxiety make one feel cold but not cold?
Yes. Sweat evaporating on the skin is the cause of chills brought by anxiety, and you might experience the chills but not the coldness in the traditional sense.
What is the duration of anxiety cold chills?
They usually fade away as the anxious event is over, in a matter of minutes to half an hour. In case chills continue and are accompanied by other alarming symptoms, consult a physician.
Are chills with anxiety harmful?
No. Those are normal responses of the body to stress and are not in themselves harmful.
Can physical anxiety symptoms be helped by therapy?
Yes.