Can Anxiety Cause Tingling in the Face?

Can Anxiety Cause Tingling in the Face?

When anxiety takes hold, it can trigger various physical symptoms, including a tingling or numbness in the face, nose, and lips. This sensation is a signal from the body that something isn’t quite right. It’s essential to recognize these physical symptoms to understand and learn how to cope with anxiety effectively.

Why Does Anxiety Cause Numbness & Tingling?

When you’re anxious, your body enters the “stress response” mode, which leads to the release of stress hormones, such as adrenaline, which can affect how your nerves work. Sometimes, this heightened state of alertness can cause strange sensations, like tingling or numbness, and it can happen in different body parts, including your face.

Worrying about physical sensations like face tingling or numbness can make the sensations worse. This is especially common for individuals with obsessive-compulsive disorder (OCD), who may obsessively monitor the anxiety-driven face tingling sensation. This hyper-awareness can create a feedback loop, making even mild sensations like tingling feel more intense and concerning.¹

Physiological factors that can cause face-tingling anxiety include:

• Stress hormones
• Muscle tension
• Hyperventilation
• Increased heart rate
• Nervous system activation

Psychological factors that can cause face-tingling anxiety include:

• Hypervigilance
• Worry and stress
• Catastrophic thinking
• Physical symptom amplification

How Long Does Face Tingling from Anxiety Last?

The length of time someone feels face tingling due to anxiety differs from person to person. For some, it’s a quick sensation that appears and disappears during anxious moments. Sudden and quickly passing face numbness is especially common during a panic attack. However, others might have it as consistent discomfort lasting for hours or even days.

How long it lasts can be influenced by various things, such as how severe their anxiety is, how sensitive they are to physical feelings, and how well they can use coping skills for anxiety. Also, external factors like stressful situations can affect how long the tingling lasts.

How To Stop Your Face Tingling From Anxiety

There are practical self-help techniques that can stop face tingling or numbness caused by anxiety. These strategies include relaxation techniques like deep breathing and meditation for anxiety, which help calm the body’s stress response. Mindfulness practices, maintaining a healthy lifestyle with regular exercise, and minimizing caffeine and alcohol intake can reduce anxiety and its associated symptoms, including face tingling.

Here are five ways to stop your face tingling from anxiety:

1. Try a Relaxation Technique

Relaxation techniques like box breathing, progressive muscle relaxation, and meditation offer effective tools for reducing face tingling caused by anxiety.² Box breathing helps regulate oxygen flow, calming the nervous system and reducing physical tension. Progressive muscle relaxation systematically releases muscle tension, promoting a sense of relaxation. Meditation cultivates mindfulness, shifting attention away from discomfort.

Regularly practicing these techniques is key; it trains the body to respond to stress more calmly over time, making them increasingly effective in alleviating face tingling and other anxiety symptoms. Consistency in practice is crucial for long-term relief.

Here is how to practice box breathing:

• While this exercise can be implemented in any setting, to practice, it is good to find a calm and quiet place
• Start with breathing through your nose for a count of 4
• Hold your breath for a count of 4
• Breathe out your mouth for a count of 4
• Hold your breath again for a count of 4
• Repeat 2-3 times and use as needed

2. Focus on the Present Moment

Mindfulness practices for anxiety, like body scans and breathing exercises for anxiety, can effectively manage face tingling associated with anxiety. Breathing exercises focus on the present moment, diverting focus from physical sensations. Body scans involve systematically observing and releasing tension, promoting relaxation.

The key is to stay present and non-judgmental, acknowledging the anxiety-induced face tingling without reacting negatively. By doing so, individuals can reduce their obsessive focus on the symptoms and gain better control over their anxiety-related tingling, ultimately improving their overall well-being.

3. Practice Grounding Yourself

Grounding exercises are techniques that help individuals reconnect with the present moment and reduce anxiety-related symptoms like face tingling. They involve using the senses to anchor oneself in reality. Common grounding exercises include the 5-4-3-2-1 technique, deep breathing, walking meditations, body scans, grounding objects, and self-talk.

Here is how to practice the 5-4-3-2-1 grounding exercise:

• You can do this exercise following a deep breathing exercise, like the one listed above
• Start by first focusing on 5 things you can see
• Then focus on 4 things you can touch
• Then 3 things you can hear
• Then 2 things you can smell
• And finally, 1 thing you can taste

4. Create Healthy Lifestyle Habits

Maintaining a healthy lifestyle plays a crucial role in reducing anxiety and its accompanying physical symptoms, including face tingling. Regular exercise can help with anxiety, as it releases endorphins and helps regulate stress hormones. Balanced nutrition ensures your body gets the nutrients it needs for optimal functioning, supporting physical and mental health.

Supplements like L-theanine for anxiety, found in tea, can have calming effects on the nervous system. Additionally, getting sufficient sleep is essential, as sleep deprivation can exacerbate anxiety.³ Prioritizing these aspects of a healthy lifestyle can significantly enhance your ability to manage anxiety and alleviate physical symptoms like face tingling.

5. Minimize Caffeine & Alcohol Intake

Minimizing caffeine and alcohol can effectively reduce anxiety and, thereby face tingling caused by anxiety. These substances can heighten the central nervous system’s sensitivity, making physical sensations like face tingling more pronounced. Additionally, caffeine can increase anxiety by disrupting sleep patterns.

By cutting back on alcohol and caffeine, especially in the afternoon and evening, individuals can promote better sleep and maintain a more stable mood, ultimately reducing the likelihood of anxiety-induced face tingling and other related symptoms.

Is Face Tingling From Anxiety Dangerous?

Face tingling caused by anxiety is typically not a dangerous symptom. It’s a common presentation of the body’s stress response and usually stops when anxiety levels decrease. However, in rare cases, face tingling could indicate an underlying medical issue, such as a neurological condition or vitamin deficiency.

If face tingling is persistent, severe, or accompanied by other concerning symptoms like weakness, vision changes, or difficulty speaking, it’s essential to consult a healthcare professional to rule out any serious medical conditions and determine the appropriate course of action.

When to See a Doctor Due to Face Tingling From Anxiety

If you experience ongoing or worsening face tingling, even after trying to manage anxiety, it’s important to reach out to a healthcare professional. It’s essential to tell the difference between tingling caused by anxiety and something more serious. Signs that you should seek medical help include tingling combined with weakness, numbness, changes in vision, trouble speaking, fainting, or if it only affects one side of your face.

If Not Anxiety, What Else Can Cause Face Tingling?

Face tingling can be caused by causes unrelated to anxiety. It can be due to medical conditions such as migraines, trigeminal neuralgia, or multiple sclerosis.⁴ Vitamin deficiencies, especially in B vitamins or vitamin D, can also result in face tingling. Additionally, neurological problems like neuropathy, stroke, or a pinched nerve may lead to these sensations.

Other potential causes of face tingling include:

• Medical conditions: Several medical conditions can cause face tingling, such as migraines, trigeminal neuralgia, multiple sclerosis, Bell’s Palsy, shingles, and strokes. These conditions often come with additional symptoms like facial weakness, rashes, difficulty speaking, and pain that are distinct from anxiety-related face tingling.
• Vitamin deficiencies: Vitamin deficiencies, especially in vitamins like B and D, can lead to face tingling. When your body lacks these essential nutrients, it can affect your nerves and cause unusual sensations like tingling or numbness in your face.
• Neurological issues: Neurological issues can also cause face tingling. Conditions like neuropathy, which is damage to the nerves, strokes that affect blood flow to the brain, and pinched nerves can all lead to these sensations. These issues disrupt the normal functioning of nerves, resulting in tingling or numbness in the face.

Other Physical Symptoms of Anxiety

Anxiety is often accompanied by various physical symptoms because anxiety triggers the body’s fight-or-flight response. This response involves the release of stress hormones like adrenaline, which can cause physical changes such as increased heart rate and muscle tension. While these responses were once crucial for survival, they can persist throughout life, resulting in a range of physical symptoms when anxiety is present.

Other physical symptoms of anxiety include:⁵

• Rapid heartbeat or palpitations
• Shortness of breath or shallow breathing
• Muscle tension and stiffness
• Trembling or shivering
• Sweating excessively
• Nausea or stomach discomfort
• Headaches or migraines
• Dizziness or lightheadedness
• Fatigue and weakness
• Restlessness or fidgeting
• Increased need to urinate or digestive issues
• Chest pain or discomfort
• Tingling or numbness in various body parts, in addition to the face

When to Seek Professional Support

Signs that professional support is needed include when tingling significantly disrupts daily life, co-occurs with other severe symptoms like panic attacks, or doesn’t improve with self-help techniques. In terms of treatments and support, therapy, especially cognitive-behavioral therapy (CBT) for anxiety, has been shown to be effective in managing physical symptoms of anxiety, including face tingling.

An online therapist directory or online therapy platform can be valuable for finding licensed therapists who specialize in anxiety disorders and can provide effective guidance and support. If anxiety is severe and interfering with daily functioning, or if medication management for depression or anxiety is necessary, seeing a psychiatrist, whether in-person or online, may be advisable. Online psychiatry options can be a convenient and effective way to access necessary medication management and support.