Having sweaty palms can be inconvenient at the best of times, let alone when you’re preparing to shake someone’s hand at the end of an interview. Unfortunately, excessive sweating and clamminess – particularly on the palms – is one of the most common symptoms of anxiety. It’s all down to the fight-or-flight response.

“This response, which is triggered when we experience anxiety, releases stress hormones including adrenaline and cortisol,” explains Dr Tom MacLaren, consultant psychiatrist at Re:Cognition Health. “These hormones activate the sympathetic nervous system, which increases heart rate and stimulates the sweat glands, particularly in the palms.”

From an evolutionary perspective, the stimulation of the sweat glands helped to keep our bodies cool when we were fleeing from danger so we could keep running for longer, but rarely need to outrun predators these days.

How to manage sweaty palms triggered by anxiety

1. Give your nervous system a helping hand

Because many of the physical symptoms related to anxiety are to do with the nervous system’s response to signals in the brain, learning how to soothe your nervous system can make a big difference to the severity of the symptoms.

There are several ways to do this, including progressive muscle relaxation, regular mindfulness and meditation and, when you need some quick relief, a bit of deep breathing.

“Practising deep, slow breathing can activate the parasympathetic nervous system, counteracting the ‘fight or flight’ response and reducing stress hormones,” Dr MacLaren explains. “Square or ‘box’ breathing can be particularly helpful for reducing the acute anxiety that causes your palms to become sweaty: breathe in and out slowly for a few seconds, then inhale for four seconds, hold the breath for another four and exhale slowly for four seconds. This will naturally slow your breathing rate, which in turn reduces your heart rate and blood pressure.”

2. Use products to relieve sweating

Antiperspirants aren’t just for your underarms: if you’re conscious of how sweaty your palms get during nerve-racking situations, then applying a touch of antiperspirant to the area before you get started can help.

Having a towel or tissue on hand to give your hands a wipe can also help you feel more prepared.

From trembling legs to sweaty palms, can you ever learn to control the physical symptoms of anxiety?