This blog answers questions about: Can anxiety cause blotchy palms? What are symptoms of blotches caused by anxiety? How to manage blotchy palms caused by anxiety? What is Anxiety? What are the signs and symptoms of anxiety? What are the main triggers of anxiety that might cause blotchy palms? What are the causes of anxiety that can cause blotchy palms? What are some ways to manage anxiety to avoid blotchy palms? What are the therapy options for anxiety?
Can anxiety cause blotchy palms?
Anxiety can cause blotchy palms in individuals. This could be due to the increase in body heat resulting from anxiety when people experience intense fear and stress.
When a person’s body temperature rises it leads to the release of a chemical known as histamine which is also the cause of allergic reactions.
As the levels of histamine rise, it shows up in the form of hives on a person’s skin which are often itchy and form red blotches on the skin.
Other than the rise in temperature anxiety also causes excessive sweating in individuals which might be another reason for people to experience blotchy palms due to anxiety.
Many people have sensitive skins which get easily irritated due to anxiety. For example, those who have had chickenpox in the past may be more prone to rashes and blotches than those who haven’t. Hence during the time of intense stress, such people might experience blotchy palms.
While the above-mentioned reasons could be the cause of blotchy palms caused by anxiety there are still many unknown causes of blotches caused due to stress and fear in individuals experiencing it.
Apart from the palms anxiety can also cause blotchy patches on the arms, face, neck, and stomach.
What are symptoms of blotches caused by anxiety?
Stress rashes often appear in the form of hives also known as blotches which tend to be:
These can be seen in various parts of the body. They might get worse with increasing amounts of stress and anxiety.
How to manage blotchy palms caused by anxiety?
Managing blotchy palms caused due to anxiety might depend on its severity. However, some ways that people can adopt to reduce these blotches are:
Evidence indicates that many of the symptoms of anxiety are caused due to breathing too quickly or too full. Anxiety attacks can make people feel out of breath or have them over breathe. in both cases, symptoms of anxiety become even worse causing blotches.
Hence a good way to control these blotchy palms can be to carry out controlled breathing to restore the carbon dioxide balance. Controlled breathing can be carried out by deep breathing exercises.
Distract your senses
Actively adopt a healthy distraction when you experience high levels of stress and anxiousness which would possibly lead to blotchy palms or blotches in other parts of the body.
Some positive distractions could include watching a funny movie, reading a book calling a friend over, and indulging in various forms of art.
It’s very common for people who have blotchy palms to fear judgment or embarrassment. However, the person needs to realize that this fear can only cause further anxiety.
In such cases, people must remind themselves to calm down and avoid thinking about a negative situation. Calming oneself down and thinking positively can help to reduce the symptoms of anxiety resulting in a decrease of blotchy palms over time.
People can also consider taking medication for their blotchy palms such as antihistamines. These medications can be taken when prescribed by doctors.
What is Anxiety?
Problems and resulting stress are a part of every individual’s life, which are usually accompanied by some common emotions like confusion, feeling at the edge, a sense of helplessness, and recurrent negative thoughts which can collectively be seen as an individual experiencing what’s commonly called as Anxiety.
Every human has their unique ways of dealing with these difficult situations and the following emotions, some try to adapt to the circumstances and find the best and most comfortable solution while others try to find an escape route for the same, in both cases the main aim is usually to get over the uncomfortable emotions of anxiety.
What are the signs and symptoms of anxiety?
Anxiety is characterized by a set of signs and symptoms such as:
- Difficulty in breathing
- Shortness of breath
- Sense of choking
- Complaints of chest pain
- Shaking or trembling
- Nausea or vomiting
- Dizziness or Lightheadedness
- Fear of losing control over oneself and their environment
- Fear of impending doom
- Hot or cold flashes
- Tingling or numbness
- Increased heart rate
These symptoms vary in severity from person to person. However, it is noted that many people experience anxiety attacks that are not significantly displayed.
What are the causes of anxiety that can cause blotchy palms?
Anxiety often results from accumulated stress or overwhelming feelings. Some common causes of anxiety include.
- Increased and challenging situations and demands in day-to-day life.
- Major changes in family dynamics such as marriage, divorce, death of a loved one.
- Strain interpersonal relationships
- Intrapersonal conflicts
- Ineffective coping mechanisms
- Comorbid conditions both physical and mental
- Chronic health conditions
- Genetic factors
- Changes in the brain region
- Overdose of caffeine
- Prolonged use of medications
- Significant traumatic experiences in the past or recent times
- Comorbid mental health conditions such as post-traumatic stress disorder or obsessive-compulsive disorder or any other phobias.
What are the main triggers of anxiety that might cause blotchy palms?
Even though anxiety is seen among many individuals, certain triggers make some people more vulnerable to anxiety than others. Some contributing triggers of anxiety are:
An individual is more vulnerable to experiencing anxiety in the presence of chronic or serious health diagnoses such as cancer or diabetes.
Triggers associated with health diagnosis tend to have a strong impact on an individual because of the strong negative thoughts and emotions that are associated with it.
It is believed that many over-the-counter medications may contribute to the symptoms of anxiety in some individuals. This is certainly because of the ingredients in this medication that makes an individual feel uneasy.
Use of caffeine
Even though it is said that the use of caffeine helps to activate an individual’s system, studies show that over usage of caffeine might lead to adverse effects such as anxiety or even depression.
Apart from the overuse withdrawal from caffeine may also lead to anxiety. hence it is suggested that individuals take conscious amounts of caffeine per day.
Apart from environmental factors ones eating habits might also contribute to an individual’s anxiety directly or indirectly. When an individual fails to maintain their food timings it might lead to fluctuations in their blood sugar levels.
These fluctuations might make an individual feel jittery which in turn triggers anxiety.
Hence maintaining a proper schedule and diet is important for various reasons not just for energy but also for maintaining one’s mood.
An individual’s behavior and emotions are certainly controlled by one’s thoughts. When an individual is upset and dwells on negative thoughts it further leads to discomforting emotions and detrimental thoughts causing a vicious cycle.
These negative thoughts are then projected to various areas of an individual’s life creating an overall sense of lack of control over oneself and the environment which triggers anxiety.
Many individuals experience anxiety due to their financial standing. Learning to manage financial triggers requires seeking professional help such as from a financial advisor.
Daily stressors as simple as traffic jams to major ones such as strained relationships might contribute to one’s intensity and frequency of anxiety and anxiety attacks.
However long term or chronic stress leads to long term anxiety and a build-up of negative taught processes and emotions that impact an individual’s mental health
individuals might also experience anxiety as a result of interpersonal or intrapersonal conflicts.
The inability to resolve these conflicts might lead to the buildup of negative thoughts, emotions that overwhelm an individual and trigger anxiety.
Personal triggers can be as minor as a smell, place, or even a song that reminds an individual of negative and discomforting experiences. Personal triggers can remind an individual of an unconscious or conscious dramatic event in an individual’s life that triggers their anxiety.
If you can identify and understand your triggers, you can work to avoid them and learn to cope with them. You can learn specific coping strategies to handle the triggers when they happen.
What are some ways to manage anxiety to avoid blotchy palms?
Identify and acknowledge the triggers
The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.
Being able to recognize what makes an individual anxious makes them better equipped to take action.
Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.
These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.
A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.
The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.
Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.
Set realistic goals
When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.
Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.
Take up new challenges
Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.
Signing up for new activities also provides a path to meeting people with similar stories and concerns.
An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.
A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.
These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.
lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.
Making journal entries
Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.
Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.
In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.
What are the therapy options for anxiety?
Cognitive-behavioural therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.
Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.
As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.
It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.
Anxiety can also be treated with the help of medication prescribed by a health care professional.
Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief.
In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium.
In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation.
Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time
Extreme stress and anxiousness can cause blotches in many parts of the body. There are many ways that individuals can try and control their anxiousness and stress to reduce the possibilities of blotchy palms in the short run.
However, individuals must realize that using short-term techniques to get rid of these blotchy palms might not be effective, and hence they need to resolve their anxiety issues more effectively.
Frequently asked questions
Why are my palms blotchy?
Blotchy palms can be caused due to various reasons. One major cause can be dilated capillaries in the palms which draw more blood to the surface.
Can stress cause red blotches on the skin?
Stress can cause red blotches on the skin and an outbreak of hives. These can vary in size and can occur anywhere on one’s body.
Can anxiety cause rashes on hands?
Anxiety can increase the release of certain chemicals in the body that might bring about physical reactions. This can lead to itchy skin, rash, or hives which may occur anywhere on the body.