Sweating is a natural bodily function and an effective tool for regulating your body temperature. But for people with hyperhidrosis, sweating becomes excessive, especially when stress and anxiety are involved. Whether it occurs on a date, during a difficult conversation with a loved one, or in the middle of an important presentation at work, nervous sweating can have a big impact on your confidence. Luckily, you can manage nervous sweating effectively.
How to Stop Nervous Sweating During Stressful Situations
Nervous sweating got you down? Learn why it happens, how to manage it with simple tips, long-term strategies, and effective treatments for lasting relief.
Dec 13, 2024
Written by
Abbi Havens
What It Means to Sweat Under Pressure
To better understand how to manage nervous sweating, let’s explore the “why” and “how” excessive sweating occurs when you feel nervous or under pressure.
Understanding Stress-Triggered Sweating
When you feel nervous, your body essentially kickstarts its natural response to stress. This response, often referred to as "fight or flight," is managed by the sympathetic nervous system which prepares your body to face a perceived threat by increasing your heart rate, raising your blood pressure—and yes—activating your sweat glands.
There are two main types of sweat glands: eccrine and apocrine. Eccrine glands are found all over your body and produce thin, watery sweat to help cool you down, while apocrine glands are found in areas like your armpits and groin, and produce a thicker sweat that can mix with bacteria and cause odor. When you’re stressed, both eccrine and apocrine glands increase production, resulting in more sweat under pressure.
The Difference Between Normal, Nervous and Excessive Sweating
We want to emphasize that sweating is a normal response to heat and exertion. Nervous sweating, however, occurs in response to emotional triggers like anxiety or fear, and for most people, it’s manageable. But for people with hyperhidrosis, nervous sweating can disrupt your ability to complete tasks, navigate social interactions, and more. Recognizing this distinction between typical nervous sweating and hyperhidrosis is critical to identifying effective solutions.
Why Do We Sweat When We’re Anxious?
We’ve discussed the physical process of sweating under pressure, so here are some potential emotional triggers behind nervous sweating—and specifically, why anxiety causes us to sweat.
The Fight-or-Flight Response
As mentioned, the fight-or-flight response is your body’s way of preparing you for danger. When you perceive a threat, your brain responds by signaling the release of adrenaline and cortisol. These hormones increase your heart rate and pump blood to your muscles, preparing you to either fight the threat or flee from it. Sweating is a byproduct of this process, as your body tries to cool itself down before intense physical activity.
How Stress Hormones Influence Your Sweat Glands
The stress hormones, adrenaline and cortisol, stimulate both eccrine and apocrine sweat glands, leading to nervous sweating. Apocrine glands are particularly responsive to stress, and produce thicker, odor-prone sweat that’s often associated with stress and nervousness.
Scenarios That Make You Sweat
Understanding the science of nervous sweating is one thing, but identifying the real-life situations that trigger nervous sweating can help you stay prepared under any circumstances. Here are some common scenarios (you may be able to recognize some) that might trigger nervous sweating and how to handle them.
Social Situations That Trigger Sweat
Nervous sweating often strikes in social scenarios where you want to make a good impression–like networking events, first dates, or presentations. The fear of sweating itself may actually cause you to sweat more, worsening the problem.
If you’re nervous about your performance in a social scenario, try to identify what it is exactly that makes you nervous—are you nervous about how conversation will flow? Are you nervous about how you’ll appear?
Whether you’re preparing for a networking event or a first date, think of some conversation topics in your head beforehand, and practice what your responses might be to those topics. Brainstorm thoughtful questions to ask a date or a new professional connection, and write them down in your notes app (you can always excuse yourself to the restroom to reference your notes).
If your appearance in social situations makes you nervous, establish some go-to outfits that always make you feel your best. Describe the outfit in your notes app or take a picture and keep it in a folder. If choosing the perfect outfit is causing you stress, you can reference your go-to options to keep you feeling confident.
And of course, if you’re feeling nervous about nervous sweating, take some precautions to reduce the look and feel of sweat. Wear a moisture-wicking undershirt and carry a portable antiperspirant or blotting papers for quick touch-ups.
Staying Dry at Work or in Professional Settings
Some people experience the most stress in professional settings where they’re anxious about their performance. Job interviews, presentations, and important meetings can all trigger nervous sweating. The pressure to perform well heightens anxiety, making anxiety sweat more likely.
Prepare thoroughly for presentations and interviews to build confidence. Keep notes with you to reduce anxiety about staying on track or forgetting key talking points. Wear professional clothing or underclothing made of moisture-wicking fabrics, and keep a cooling towel or antiperspirant handy for emergencies.
Managing Everyday Moments of Stress
Everyday stressors, like running late, navigating crowded spaces, dealing with public transit, or even ordering a coffee from your barista crush can cause nervous sweating. These moments may seem small, but they can add up over time and take its toll.
Throughout your day, stay hydrated. It may be counterintuitive, but dehydration can make sweating worse, so carry a refillable water bottle. Practice mindfulness techniques like a box breathing exercise to stay calm in stressful situations—inhale for four counts, hold your breath for four counts, exhale for four counts, hold your breath for four counts, and repeat.
Long-Term Solutions for Nervous Sweating
Quick fixes and tips are useful when it comes to immediate relief, but developing sustainable long-term practices can help you reduce nervous sweating over time. These long-term solutions aim to address the root causes of nervous sweat and provide ongoing relief.
Small Changes for Big Improvements
Simple lifestyle adjustments getting enough exercise helps regulate your stress response, and drinking enough water keeps your body cool. Avoid common sweat triggers like caffeine, alcohol, and spicy foods, which can increase sweating.
Managing Stress for Long-Term Relief
Chronic stress can worsen nervous sweating, so adopting stress-reducing habits can make a big difference. Box breathing is one mindfulness practice, but there are many similar tools you can keep in your arsenal. Consider practices like meditation or yoga, and seek therapy if stress and anxiety feels overwhelming or becomes unmanageable. Managing your mental health can significantly reduce the frequency and intensity of stress-triggered sweating.
Choosing the Right Products for Sweat Control
We’ve referenced several items that you may want to keep handy to reduce nervous sweating. Here’s a more expansive list of products for sweat control:
Clinical-strength antiperspirants, sprays, and wipes
Odor control products (choose aluminum-free products for sensitive skin)
Cooling towels and tools like a portable battery-operated fan
Blotting papers and absorbent pads
Moisture-wicking clothing, including underwear
Skincare products made for sweaty skin, like mattifying and sweat absorbing face and body lotion
When It’s Time to See a Specialist
If you’ve tried managing nervous sweating on your own without success, it might be time to seek professional help.
Recognizing When Sweating Becomes a Problem
When sweating becomes frequent, excessive, or unmanageable, it may indicate hyperhidrosis or an underlying medical condition, and a healthcare provider can help you determine the cause and recommend treatment options.
Effective Medical Treatments
For people with hyperhidrosis, there are many effective medical treatments to provide long-term relief. Some treatment options include:
Prescription Antiperspirants: These antiperspirants contain higher concentrations of active ingredients, like aluminum chloride, to block sweat glands. They are often recommended as the first line of treatment for mild to moderate hyperhidrosis.
Glycopyrrolate: This oral medication works by blocking the chemical signals that activate sweat glands, effectively reducing excessive sweating. It’s especially helpful for those who sweat excessively in multiple areas.
Botox Injections: Botox temporarily blocks the nerves that stimulate sweat glands. It’s FDA-approved for treating severe underarm sweating and can also be used (off-label) for hands, feet, and the face.
Iontophoresis: This non-invasive treatment uses a device to pass a mild electrical current through water and into the skin, reducing sweat production. It’s particularly effective for hands and feet.
Surgery: For severe cases, surgical procedures like endoscopic thoracic sympathectomy (ETS) can remove or block the nerves responsible for excessive sweating. While effective, surgery is typically considered a last resort due to potential side effects.
Key Takeaways
Nervous sweating can range from uncomfortable to debilitating, but with the proper tools and techniques, you can manage nervous sweating so it doesn’t stand in your way. From quick on-the-spot fixes to long-term lifestyle changes and medical treatments, there are plenty of ways to regain control. If nervous sweating is impacting your quality of life, complete an online consultation with SweatRx. Our providers will help you find a solution to feel confident in any solution.
