Anxiety can be overwhelming, and when it’s accompanied by physical symptoms, it can feel even more distressing. Numbness and tingling, sometimes referred to as anxiety numbness, are common physical symptoms. Since anxiety numbness can be an especially unsettling symptom, it often sparks a lot of questions. Why does numbness occur? Can anxiety cause numbness in the face? How long does anxiety numbness last?

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Understanding why anxiety numbness happens and its duration can help you manage symptoms of anxiety. Let’s take a closer look at how anxiety can impact your body and how to overcome numbness from anxiety.

What Is Anxiety Numbness?

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Anxiety numbness is a loss of feeling or a tingling, prickling sensation that arises as a result of anxiety. It can accompany many types of anxiety, from panic disorders to generalized anxiety disorder.

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While anxiety is commonly associated with mental and psychological symptoms, there are many ways it can physically affect your body too. You may experience symptoms like headaches, muscle tension, stomach problems, and sleep trouble. 

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An estimated one in 10 Canadians is affected by an anxiety disorder. While occasional anxiety is normal, if you have persistent anxiety that interferes with your daily life, consider reaching out for professional mental health support. 

What Causes Anxiety Numbness?

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When you’re anxious, your body releases stress hormones and your fight-or-flight response may be activated. This causes stress hormones like adrenaline and cortisol to be released.

In this state, your body redirects blood to the most important parts of the body for survival, such as the brain and muscles. Less essential areas may get less blood flow, like your hands and feet. This can result in the feeling of numbness or tingling in different parts of your body.

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Anxiety can also cause rapid breathing or hyperventilation. When you hyperventilate, the balance of oxygen and carbon dioxide in your body is disrupted. This imbalance can lead to dizziness, lightheadedness, and numbness or tingling.

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Other factors, like medication, stimulants, muscle tension, sleep deprivation, and dehydration, can also cause or exacerbate anxiety symptoms, such as face-tingling and numbness

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Sometimes, you may experience numbness from sitting in an awkward position for too long. However, people with anxiety might misinterpret this as a health issue, leading to further stress and triggering additional physical anxiety symptoms.

How Long Does Anxiety Numbness Last?

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Anxiety numbness is unique to each individual. For some, numbness may quickly appear and then disappear after a few minutes. For others, anxiety numbness may last hours or days.

Many factors can influence the duration of anxiety numbness. For example, the severity of anxiety, physical health, lifestyle factors, and stress tolerance all impact how long anxiety numbness lasts. People who experience more frequent anxiety episodes may also experience more frequent numbness.

In most cases, anxiety numbness is temporary and should subside when your body’s stress response returns to normal. However, it’s important to seek help if you have chronic anxiety numbness that interferes with your day-to-day life.

Can Anxiety and Stress Cause Numbness in the Face?

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Stress and anxiety can cause numbness in the face and can also affect any part of your body. Face-tingling anxiety can feel like a numb, tingling, prickling, or pins and needles sensation in the face, though the sensation may vary. 

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Other parts of the body most commonly affected by anxiety numbness are the legs, arms, hands, and feet. You may also feel it on your scalp, neck, or even the tip of your tongue.

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Anxiety numbness varies from person to person. The numbness may affect one area or migrate to another area. It can appear on one or both sides of your body or happen in a few different places. Numbness can also come in waves that range in severity.

Other Symptoms of Anxiety

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Anxiety can also lead to a range of mental symptoms, such as:

• Feelings of dread or fear
• Excessive worry
• Difficulty concentrating or brain fog
• Racing thoughts

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And physical symptoms, such as:

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• Increased heart rate
• Excessive sweating
• Difficulty sleeping
• Headaches or migraines
• Nausea 
• Urination or digestive issues
• Shortness of breath 
• Dizziness or lightheadedness
• Tremors or shaking
• Muscle tension and stiffness

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There are times when anxiety numbness or the symptoms listed above can be an indication of a more serious underlying condition. Consult a healthcare professional to rule out any medical conditions if your anxiety numbness is persistent, severe, or accompanied by other symptoms such as chest pain or trouble speaking.

How to Manage Anxiety Numbness

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Learning how to cope with anxiety can help reduce the frequency, intensity, and how long the anxiety numbness lasts. Here are a few strategies that can help:

Lifestyle Changes

Maintaining a healthy lifestyle can help reduce anxiety and its accompanying symptoms. Exercise, rest, and nutrition can all support your overall mental well-being.

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• Exercise: Regular exercise releases endorphins and helps regulate stress hormones. Try adding in daily movements, like a walk or stretching routine, to reduce stress and increase blood flow. 
• Rest: Feeling well rested can help you combat morning anxiety and better cope with anxiety throughout the day. Try adopting healthy sleep habits, such as sticking to a sleep schedule and bedtime routine.
• Nutrition: Maintaining a healthy diet ensures your body gets the nutrients it needs. Try to avoid or minimize alcohol, caffeine, and nicotine because they can worsen symptoms and heighten physical sensations like face-tingling anxiety. 

Relaxation Techniques

Engaging in relaxation techniques, such as deep breathing, meditation, grounding exercises, guided imagery, progressive muscle relaxation, and yoga can help with anxiety numbness. By consistently practicing these techniques, you can better train your body to deal with anxiety numbness in the future.

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When facing particularly anxious moments, it may also help to distract yourself with an activity to ease your mind. Try a few different activities to see what works best for you, such as:

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• Watching a funny or relaxing video
• Listen to music
• Chatting with a friend or loved one
• Cooking a nutritious meal
• Spending time in nature
• Taking a warm bath
• Journaling

Therapy

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To best relieve anxiety numbness, you may need to tackle the underlying anxiety that is leading to physical symptoms. A trained mental health professional can help you manage your anxiety and symptoms like numbness and tingling.

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Cognitive behavioural therapy (CBT) can be particularly effective in treating anxiety. CBT focuses on identifying and changing negative thought patterns and behaviours. With a counsellor, you can explore, address, and develop tools to deal with the underlying causes of anxiety.

Learn to Take Control of Your Anxiety

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When left untreated, anxiety can have long-term effects on your mental and physical health. But with the right support, you can learn to manage your anxiety symptoms and regain control of your life. 

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Therapy provides a safe space where you can get support and guidance on managing anxiety symptoms. Reaching out for help is a courageous step towards improving your mental well-being. Wondering how to get started? Schedule a free consultation with Phare Counselling, and we’ll help you find a counsellor who meets your needs and budget. Book a free consultation today!

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Author Bio:

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Wendy Chan is a writer and editor who is passionate about health, wellness, and self-care. She has worked in marketing and communications for nearly a decade, creating educational content for brands and companies across Canada. Since 2020, she has been a writer and researcher for Phare Counselling.

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Wendy specializes in authoring informative and accessible content on mental health, wellbeing, higher education, and technology. She holds a BFA in Creative Writing from the University of British Columbia. You can find her in Vancouver or Toronto, depending on the weather.

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