Anxiety, Tics and how to STOP them?

Tics were the first noticable sign that I was living with Anxiety. 

And still to this day, I realise I used the physical effects of the Tic as a way to see that I was uncomfortable in the world I was living. 

Anxiety and tics are related in that anxiety can sometimes cause tics, and tics can sometimes cause anxiety.

Tics are sudden, repetitive movements or vocalizations that are typically involuntary and difficult to control. They can be simple, such as eye blinking or throat clearing, or more complex, such as facial grimacing or hand gesturing. Tics are often associated with conditions such as Tourette syndrome and chronic tic disorder.

Anxiety is a common cause of tics. People with anxiety may develop tics as a way of coping with or expressing their stress and nervousness. In some cases, tics may be more noticeable or frequent when a person is feeling anxious or stressed. On the other hand, tics can also cause anxiety, especially if they are severe or socially embarrassing. People with tics may worry about how others will react to their tics or feel self-conscious about their appearance.

It is important to note that not all tics are caused by anxiety, and not all people with tics experience anxiety. 

Here are five strategies that may help reduce anxiety-induced tics in more detail:

1. Practice relaxation techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce anxiety and manage stress. Deep breathing involves taking slow, deep breaths in through the nose and out through the mouth, focusing on the sensation of the breath as it enters and leaves the body. Progressive muscle relaxation involves tensing and relaxing different muscle groups in the body, starting at the toes and working up to the head. Meditation involves focusing on a single point of attention, such as a mantra or an image, and letting go of distracting thoughts. This brings us out of the mind, and into presence with the body. 

2. Engage in regular physical activity: Regular physical activity can help reduce anxiety and improve overall well-being. Exercise can help release endorphins, which are neurotransmitters that promote feelings of happiness and well-being. In addition to the mood-boosting effects of exercise, physical activity can also serve as a distraction from tics and help to dissipate tension and stress.

3. Identify and address triggers: Triggers are specific events or circumstances that can increase the likelihood of tics occurring. By identifying and addressing your triggers, you may be able to reduce the frequency and severity of your tics. Common triggers for tics include stress, anxiety, fatigue, and certain medications. We have a section dedicated to identifying Triggers in the MTM Method.

4. Use positive self-talk: Negative self-talk, or the habit of talking to oneself in a negative or self-defeating way, can increase anxiety and make tics worse. Instead, try using positive self-talk to reframe your thoughts in a more positive and supportive way. For example, instead of telling yourself "I'm so stupid for having these tics," try saying "I'm doing my best to manage my tics and I am worthy of love and respect." I appreciate how difficult it can be to do this, which is why...

5. Seek professional help: If your anxiety-induced tics are causing significant distress or interference in your daily life, it may be helpful to seek the support of a mental health professional. A therapist or counselor can help you identify the underlying causes of your anxiety and develop strategies to manage it. They can also provide support and guidance as you work to reduce your tics. Treatment approaches for anxiety-induced tics may include cognitive-behavioral therapy (CBT), which focuses on changing negative thought patterns and behaviors.

At Motor Tic Mastery, we approach Tics at the intersection of CBT Therapy, Mindfulness & Embodiment.