Do you sweat excessively, like me? If so, you know the feeling of embarrassment and discomfort that comes with it. But did you know that your anxiety about sweating can actually make the problem worse? It’s a frustrating cycle known as the anxiety-sweat cycle.
The Body’s Response to Anxiety
When you feel anxious, your body goes into “fight or flight” mode. This is a natural response that prepares you to deal with a perceived threat. As part of this response, your body releases hormones like cortisol and adrenaline. These hormones cause your sweat glands to produce more sweat, a phenomenon scientifically known as “stress-induced hyperhidrosis.” Research published in the journal Clinical Autonomic Research explains that the activation of the sympathetic nervous system during stress directly stimulates the eccrine sweat glands, leading to an increase in sweat production. This is why people often sweat more when they’re nervous or stressed. This is definitely the case for me! I’ve become so attuned to personally triggering situations, that I’ve almost been able to predict when I know I’ll sweat during the day ahead. But again, that just enables my anxiety. It’s not really helpful at all, to be honest.
Source: https://link.springer.com/article/10.1007/s10286-015-0294-0
Breaking the Cycle
So, if you’re facing the that anxiety-sweat cycle, here are some tips I’ve learnt to break it:
Attending recurring meetings will build your confidence (and also your network) so that you’ll kill the anxiety that you first had in the initial meeting, allowing you to attend to these with confidence!
Relax! Of course, this is easier said than done. But there are some small, easy things you can do to help yourself calm down:
- Try to get ready for your day early. Avoid the unnecessary stress (and therefore causing more sweat) by rushing to your morning agenda.
- Being ready well before you need to catch that bus/train/taxi will give you a couple of minutes to practice deep breathing which I know helps to calm me (and my sweat glands) down.
- Listen to the ‘calmer’ side of your music. I have various playlists on my Spotify for working out and chillaxing. I definitely choose the more relaxing music when I’m on my way to work or feeling a little bit of stress. The music you choose to listen to can have an unseen effect on how your mind and body feel.
Apply personal care products: There are a number of treatments available for hyperhidrosis, however antiperspirants are the most convenient product you can obtain to start limiting the amount you sweat today!
- Antiperspirants for your sweaty hands, sweaty palms, sweaty face and sweaty feet are all available at your local pharmacy or online. They’re easy to apply before you leave your home and they can be very effective at reducing the amount you sweat.
- These products have both a tangible effect on your body but also an intangible impact on your mind – building your confidence to proceed through your day feeling more comfortable with yourself.
- Another simple personal item you can bring with you is a small towel or handkerchief. This can be used to quickly pat down your forehead, or temporarily dry your sweaty hands or arms or other parts of your clothed body (if you’re able to duck away to a bathroom). Temporary boosts in confidence are better than no confidence!
Don’t avoid situations that make you sweat: This may seem counterintuitive, but avoiding situations that make you sweat will only make the problem worse in the long run. The more you expose yourself to these situations, the less anxious you’ll feel about them.
- Again, arriving early to events or social situations will allow you to suss out the venue so you know where the closest aircon is so you can socialise without worrying about heating up and sweating in front of others.
- Remember, the bathroom is always available for you to take a break from the mingling and cool yourself down and clean yourself up if you’ve sweated a little more than you thought you would.
Living with Hyperhidrosis
Living with hyperhidrosis can be challenging, but it’s important to remember that you’re not alone. There are literally millions of people who experience this condition all around the world. Here in Australia, it is just a part of life hah! And that’s also one way for you to see it as – just a part of life. It is only as debilitating as you make yourself believe it is. My mum always used to advise me about my sweat that “no one really cares” and further that “no one that you should care about would really care if they’re your true friends or respect you”.
So, although you could spend half your year during summer, avoiding every social situation to get out there and socialise because you’re worried about what others might think of you if you sweat a little more than others. You could waste half your year EVERY year hiding and only coming out during the more cooler wintery period. Or you can just embrace the body you have and not let it control when and where you want to go. You can enjoy EVERY day of EVERY week of EVERY month of EVERY year. You could live a fulfilling life lived to the max, just like everyone else!
I hope some of the above tips you consider trying today and hopefully it is that first step to living a life with a little less anxiety (even if a little sweaty).
