Paresthesia Related to Stress in Adults: Causes and Treatment Options

Physical Strain or Pressure

When a nerve is squeezed, our arteries can’t send blood to it as usual. This interferes with the nerve’s ability to send signals to the brain, causing limbs to “fall asleep.” People who use wheelchairs or sit for long periods of time are more likely to experience this sensation.^[1]

After someone’s limb “falls asleep,” they may feel tingling as the limb “wakes up” again. This is because, as the nerves regain their function, the nervous system becomes hyperactive. Nerves may be irritable for a short period as they recover, but in general, “pins and needles” is a sign that they’re switching back on.^[1]

If you’re experiencing tingling in your palm and your fourth or fifth fingers, it could be a sign of ulnar nerve entrapment. This can occur when your elbow has been kept fully bent or has experienced direct pressure for a long period.^[3] If mild, this kind of physical strain can be reversed with certain physiotherapy techniques. For example, holding the affected arm straight out to your side and flexing your hand towards you.

It’s worth looking further into specific strains like this; for instance, carpal tunnel and radial tunnel are other possible physical explanations for paresthesia.‌

Stress and Panic

Stress, anxiety, and panic are other common causes of paresthesic symptoms. Sometimes, this symptom can arise due to panic attacks or hyperventilation (breathing too quickly). Hyperventilation can cause numbness and tingling within just three minutes, so those who experience panic attacks can encounter paresthesia in the mouth, hands, and feet during and after attacks.^[2]

Stress, anxiety, and panic can result in paresthesia because of how the body’s stress response functions. For instance, tingling or numbness may occur because the fight-or-flight response diverts blood towards our vital organs and away from our extremities.^[4]

Furthermore, breathing too quickly can alter levels of oxygen, carbon dioxide, calcium, and potassium in the blood, which directly causes tingling in the face, hands, and feet.^[5]

Cognitive-Behavioral Therapy (CBT) Interventions

CBT is a common treatment for panic and anxiety disorders. If you seek help for panic disorder or physical anxiety symptoms, you’ll likely come across grounding techniques and psychoeducation, which are key elements of the CBT approach.

CBT practitioners may teach you breathing techniques to calm your body’s stress response and help you cultivate mindful awareness of anxiety-provoking thoughts. CBT values challenging these thoughts and reframing them to reduce anxiety.^[4]

Practitioners are also likely to enquire about behaviors in your personal, work, and social life that contribute to feelings of stress and anxiety. They will also help you identify ways of managing any problematic actions.^[4]

Somatic Therapies

Somatic therapies are an interesting area of psychotherapy that brings together the mind and body. People whose stress and anxiety manifest as physical symptoms may find this treatment option particularly appealing, as it can help overall well-being by addressing both mental and physical symptoms.

Somatic therapy is also sometimes known as “mind-body connection therapy” due to how it incorporates both psychotherapy and mind-body techniques. It sits alongside other forms of somatic therapies, which include things like yoga, tai chi, and mindfulness-based CBT, though it’s a distinct approach in itself.

Somatic therapy can help people with stress, anxiety, depression, grief, chronic pain, digestive disorders, addiction, and trauma. Techniques will vary between practitioners, but in general, it combines talk therapy with physical activities such as dance, yoga, vocal work, massage, and meditation.^[8]

This approach typically aims to:^[8]

• Teach you to self-regulate and bring yourself out of the fight-or-flight response
• Develop an ability to identify emotions as they arise
• Release and express pent-up emotions
• Increase your body awareness
• Teach you to develop a “home base” within your body

Treatment for Trauma

Physical symptoms of anxiety are common in people with post-traumatic stress disorder (PTSD) or those who have experienced trauma in their past. Alongside re-experiencing their trauma (sometimes called “flashbacks”), wishing to avoid reminders, and experiencing depression, people with PTSD may have heart palpitations, jumpiness, and sweating.^[9]

These panic symptoms could be accompanied by paresthesia, as we discussed earlier. For those with trauma, psychotherapy is proven to be an effective option; studies find that it’s better than medication alone as it provides more long-lasting benefits.9

Trauma-informed psychotherapy, like CBT, may provide coping strategies for panic attacks, but they’ll also use talking therapy techniques. Therapists will provide a safe and relaxed space in which you can discuss your past experiences in ways that feel most comfortable for you. You don’t have to talk through every detail if you don’t want to.

You may also be offered EMDR, which stands for eye movement desensitization and reprocessing. This kind of therapy invites people to talk through painful memories while guiding them through certain eye movement exercises. Theoretically, this reduces the emotional heaviness attached to the memories by reprocessing how they’re stored in the brain.