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You rely on using your hands every day, but it can be pretty difficult to get something done when they’re shaking. Even though it’s a bit of a nuisance, there are a variety of things you can do to make your hands steady again. We’ll start with some things you can do to quickly treat shaky hands and move on to a few exercises and lifestyle changes you can try out for longer relief.

How to Steady Your Hand

  1. Take a few deep breaths.
  2. Support your wrist on a table or armrest.
  3. Try wearing wrist weights.
  4. Clench your hand into a fist.
  5. Squeeze a stress ball.
  6. Touch your fingertips to your thumb.
  7. Bend your wrist as far right and left as you can, and hold for two seconds at each extreme.
  8. Cut out caffeine.
1

Take a few deep breaths.

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  1. Neurologist Eric Baron explains, "some common causes of shaky hands include excess caffeine, poor sleep, overexertion, and anxiety." Breathing helps you manage the anxiety and nerves that cause shakiness. Whenever you’re feeling nervous, close your eyes and focus on your breathing. Try “box breathing,” where you inhale through your nose for 4 seconds, hold your breath for another 4 seconds, and finally exhale through your mouth over 4 seconds. Take as many breaths as you need until you feel more relaxed. Usually within a few seconds, you won’t be as shaky.[1]
    • Your body releases adrenaline when you get nervous and the extra energy makes your hands shake.
    • Shakiness of the hands is also known as tremor.
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4

Clench your hand into a fist.

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  1. Make fists with both of your hands and gently squeeze them. Keep your fist clenched for 1 minute before spreading your fingers open as wide as you can. Do this up to 5 times a day with each hand.[4]
    • Try the tabletop fist by starting with your fingers pointing straight up. Bend your fingers at the first knuckle until they’re parallel with the floor.
    • To make a claw fist, start with an open palm. Curl your fingers so the tips touch the top of your palm. Don’t bend your first set of knuckles where your fingers connect to your hand.
5

Squeeze a stress ball.

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  1. Place a soft ball in your palm and try squeezing it as hard as you can without causing pain. Hold the ball tightly in your grip for 3–5 seconds before relaxing your fingers again. Repeat the exercise 10–12 times for each hand at least 2 or 3 times per week.[5]
    • If you don’t have a stress ball, you can also use a tennis ball or grip strengthener.
    • Ask your doctor if you can safely do the exercise if you have arthritis since it could make your symptoms worse.
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7

Practice some wrist bends.

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  1. Place your palm flat on a table, keeping your fingers and wrist straight. When you’re ready to start, bend your wrist as far to the left as you can. Hold the position for 2 seconds before relaxing. Then bend your wrist to the right as far as it is comfortable. Count to 2 before going back to the starting position. Aim to do 5 reps per hand 3 times throughout the day.[7]
    • For a slight variation, ball your hand into a fist. Rest your hand and wrist so your pinky is against the table surface. Bend your wrist in toward you for 2 seconds before relaxing.
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8

Cut back on caffeine.

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  1. Limit how much coffee, tea, or soda you have in your diet. Instead, try half-caff coffee or replace your drinks with low-caffeine or caffeine-free alternatives so you’re less likely to have tremors during the day.[8] If you’re trying to overcome shakiness from too much caffeine, drink some water to flush out your system or take a walk to burn off the energy.[9]
    • If you’re looking for an easy way to get energy without having caffeine, try having an apple instead.[10]
    • If you normally have a lot of caffeine, avoid completely cutting it from your diet since it could cause withdrawal symptoms, such as headache, irritability, and drowsiness.medicine.org/Press_releases/2004/09_29_04.html</ref>
11

Get 7–8 hours of healthy sleep.

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  1. Try to get to sleep around the same time every night so you can develop a regular bedtime routine.[13] Limit your use of screens right before you go to bed and make your bedroom as dark as possible so you can get more restful sleep. Aim to get at least 7 or more hours of sleep every night if you’re an adult or 8–10 hours if you’re a teenager.[14]
    • Avoid having heavy meals within 2–3 hours of bedtime since you won’t be able to sleep as well.
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12

Relieve stress with relaxation techniques.

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  1. We know that you can’t avoid all sources of stress, but try out some relaxation techniques when you’re overwhelmed. Take a few deep breaths or try out a few simple yoga stretches. As long as you have ways to mitigate your stress, you’re less likely to feel tremors from the situation.[15]
    • You can also try biofeedback, which is a type of therapy that helps you recognize and control your body functions using sensors. Talk to a doctor or therapist to see if it’s right for you.[16]
13

Talk to your doctor about prescriptions.

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  1. Neurologist Eric Baron reminds those experiencing tremors, "if shaky hands are affecting your ability to use your hands (such as write, eat, or drink), you can take medications to lessen the tremors." Some medications cause tremors while others can help get rid of them.[17] Reach out to your doctor and let them know that you’re having tremors in your hands that interfere with your daily life, especially if you can’t determine the cause. If you’re currently on prescriptions for seizures, cancer, or antidepressants, they may be causing your tremors and your doctor may recommend a new medication. If your tremors aren’t from medications, your doctor may run a few blood tests or a CT scan to determine the cause. Then, they might give you a prescription to treat your condition.[18]
    • Common prescriptions that help tremors include beta blockers, primidone, gabapentin, and clonazepam.
    • While hand tremors are more common and benign when you’re elderly, seek medical attention if you’re younger and otherwise healthy.
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Warnings

  • If your hands start shaking so much that they interfere with your regular activities, contact your doctor to see if there are underlying conditions you need to take care of.
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About This Article

Eric Baron, DO
Co-authored by:
Board Certified Neurologist
This article was co-authored by Eric Baron, DO and by wikiHow staff writer, Hunter Rising. Dr. Eric P. Baron is a staff ABPN (American Board of Psychiatry and Neurology) board certified Neurologist and a UCNS (United Council for Neurologic Subspecialties) Diplomat board certified in Headache Medicine at Cleveland Clinic Neurological Institute, Center for Neurological Restoration – Headache and Chronic Pain Medicine, in Cleveland, Ohio. With over 15 years of experience practicing medicine, he specializes in helping patients with headaches, migraines, and facial pain. Dr. Baron holds a BS in Biology from the University of Toledo and a DO from The Ohio University Heritage College of Osteopathic Medicine. Following his medical education, he completed his neurology residency and fellowship in headache medicine at Cleveland Clinic. Dr. Baron has authored publications in journals such as The Journal of Headache and Pain and was named one of “America’s Top Physicians." This article has been viewed 149,236 times.
58 votes - 86%
Co-authors: 8
Updated: August 12, 2024
Views: 149,236
Categories: Arm and Hand Health
Thanks to all authors for creating a page that has been read 149,236 times.

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