Discover the common causes of hand tremors and learn effective natural methods to manage and reduce hand shaking, from nutrition to stress relief and lifestyle tips.
Do your hands occasionally shake while holding a cup, writing a note, or typing on your phone? You’re not alone. Hand tremors, also known as shaky hands, are more common than many realize—and not always a cause for alarm.
While they can feel unsettling, hand tremors are not always linked to serious conditions. They can result from temporary issues such as stress, caffeine, or fatigue. In other cases, they might indicate an underlying neurological or medical problem.
In this in-depth guide, we’ll explain what causes hand tremors, explore both minor and serious triggers, and provide actionable, natural remedies for shaky hands that you can start using today.
Understanding Hand Tremors
A tremor is an unintentional, rhythmic muscle movement involving oscillations of one or more parts of the body. Hand tremors specifically involve the hands and fingers, either while at rest or during movement.
There are two general categories of tremors:
Resting tremors: Occur when muscles are relaxed (e.g., hands resting in your lap).
Action tremors: Happen during voluntary movements like writing or lifting objects.
Understanding what type of tremor you have can help narrow down the cause and best treatment method.
Common Causes of Hand Tremors
1. Essential Tremor (ET)
This is the most common form of action tremor. It often runs in families and usually appears gradually, worsening over time. While essential tremor isn’t life-threatening, it can interfere with daily tasks like eating or dressing.
Symptoms of ET:
Shaking that worsens with movement
Affects both hands (though often one side is more pronounced)
May spread to the head or voice.
2. Stress and Anxiety
What Causes Hand Tremors and How to Stop Them Naturally
When your brain signals stress, your body enters “fight or flight” mode, releasing adrenaline. This hormone increases your heart rate and muscle tension—often causing temporary hand shaking.
If your tremors coincide with stressful moments like public speaking or conflict, anxiety may be the trigger.
3. Fatigue and Muscle Overuse
Using your hands too much without rest (e.g., typing all day, lifting weights) or sleeping poorly can fatigue muscles and nerves. As a result, you may experience short-term tremors that go away after rest.
4. Low Blood Sugar (Hypoglycemia)
Hand tremors can be one of the first signs of low blood sugar. This is especially common in people with diabetes but can affect anyone who hasn’t eaten for a long period.
Additional symptoms may include:
Sweating
Dizziness
Rapid heartbeat
Irritability or confusion
5. Too Much Caffeine or Stimulants
Overdoing it on coffee, energy drinks, or certain medications can stimulate the nervous system excessively, causing hands to shake.
6. Medications and Withdrawal
Some prescription medications may list tremors as a side effect—particularly antidepressants, mood stabilizers, asthma medications, and anti-seizure drugs. Abruptly stopping alcohol or certain sedatives can also result in tremors.
7. Neurological Conditions
In rarer cases, tremors may be a sign of neurological conditions such as:
Parkinson’s disease
Multiple sclerosis (MS)
Stroke or brain injury
Thyroid imbalance (especially hyperthyroidism)
If hand tremors come with muscle weakness, slurred speech, balance issues, or worsening over time, seek medical advice immediately.
When Should You See a Doctor?
While minor tremors aren’t always a concern, seek medical help if:
The tremor worsens or becomes more frequent
You have other symptoms like weakness, speech issues, or coordination problems
It interferes with daily activities like eating or writing
You’re over 60 and the tremor came on suddenly
Natural Ways to Reduce Hand Tremors
Fortunately, many hand tremors can be reduced—or even eliminated—through natural lifestyle changes. Below are science-supported strategies you can begin implementing today:
1. Reduce Anxiety and Stress
Chronic stress increases cortisol and adrenaline levels, overstimulating the nervous system.
Ways to manage stress naturally:
Meditation (try apps like Headspace or Insight Timer)
Deep breathing exercises (4-7-8 method, box breathing)
Journaling your thoughts
Practicing gratitude daily
Spending time in nature
Talking to a therapist or coach
Even 10–15 minutes of mindfulness per day can reduce nervous tension and tremor severity.
2. Improve Your Sleep Quality
Lack of sleep affects muscle control and amplifies stress. Aim for 7–9 hours of uninterrupted sleep each night.
Tips for better sleep:
Maintain a consistent sleep schedule
Avoid blue light from screens an hour before bed
Create a dark, cool, tech-free bedroom environment
Try a calming herbal tea (like chamomile or lemon balm)
3. Limit or Eliminate Caffeine
If your tremors tend to spike after coffee or soda, try gradually reducing caffeine. Switch to herbal teas or decaf options to stay alert without overstimulating your system.
4. Balance Blood Sugar Levels
What Causes Hand Tremors and How to Stop Them Naturally
Avoid sugar crashes that can cause your hands to shake.
Tips:
Eat balanced meals with protein, fiber, and healthy fats
Avoid skipping meals
Choose slow-digesting carbs (quinoa, oats, sweet potato)
Snack wisely with nuts, Greek yogurt, or fruit
Drink plenty of water throughout the day
5. Nourish Your Nervous System
Some nutrients are essential for nerve health and may help calm shaky hands:
Magnesium: helps with muscle control and anxiety
Vitamin B12: supports nerve regeneration (deficiency may cause tremors)
Omega-3 fatty acids: anti-inflammatory brain support
Vitamin D: linked to neurological function
Coenzyme Q10: supports cellular energy production
Ask your doctor about checking for deficiencies, especially if you follow a restricted diet.
6. Practice Gentle Exercises
Movement improves circulation and coordination. For tremor management:
Do hand and finger stretches daily
Squeeze a stress ball to improve grip strength
Try Tai Chi or gentle yoga
Use light weights to support muscle endurance
Focus on posture and breathing
7. Try Natural Remedies and Adaptogens
What Causes Hand Tremors and How to Stop Them Naturally
Some herbs have calming effects on the nervous system:
Ashwagandha: helps regulate cortisol
Valerian root: mild sedative
L-theanine: found in green tea, promotes calm focus
Passionflower: reduces anxiety
Magnesium glycinate: supports nerves and sleep
Note: Always consult your doctor before starting supplements, especially if you’re taking medications or have a medical condition.
8. Avoid Environmental Toxins and Heavy Metals
Heavy metal exposure (e.g., lead or mercury) can affect neurological function.
To reduce your exposure:
Use filtered water
Avoid non-stick pans and aluminum cookware
Check cosmetics and cleaning products for harsh chemicals
Eat organic when possible to avoid pesticide buildup.
9. Cut Down on Alcohol and Quit Smoking
Both alcohol and nicotine affect the nervous system and may trigger or worsen tremors. If quitting is difficult, seek support through your doctor or a health coach.
Lifestyle Habits to Prevent Tremors from Getting Worse
Use weighted utensils to steady hand movement while eating
Type with supportive wrist rests
Use voice-to-text tools if writing or typing is difficult
Stretch and take breaks frequently when doing repetitive hand work
Stay hydrated—dehydration affects nerve function too!
Conclusion: Regain Control Naturally
Hand tremors can feel frustrating and even embarrassing, but you’re not helpless. For many people, lifestyle changes—from better sleep and nutrition to stress relief and exercise—can dramatically reduce the severity and frequency of tremors.
Understanding your triggers is the first step toward managing your symptoms. Whether it’s caffeine, anxiety, or blood sugar, these natural strategies give you back control—one small change at a time.