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Dear Friend,
My palms sweat uncontrollably before I meet new people, which makes me feel even more nervous and self-conscious. I’m really looking forward to starting Form One, but meeting so many new people is making me anxious because of this reaction. How can I be less nervous, and what can I do about this sweating?
Signed, Sweaty Palms
Dear Sweaty Palms,
Thank you for sharing your concerns about sweaty palms and nervousness before meeting new people. What you’re experiencing is quite common – both my mother and I have dealt with it as well!
It can be challenging to navigate situations that feel significant or unfamiliar, such as starting Form One and meeting new classmates. Let’s explore some options together for managing both anxiety and sweating. Sweating before social situations is a normal physical response to anxiety.
For some people, this sweating can be more pronounced due to a condition known as palmar hyperhidrosis, which is excessive sweating of the palms. This can understandably make you feel more self-conscious and increase your anxiety, creating a cycle that can be hard to break. Here are some strategies to help.
Psychological and behavioural approaches
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Relaxation techniques: Deep breathing, mindfulness meditation and progressive muscle relaxation can help calm your mind and body, reducing both anxiety and sweating.
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Cognitive behavioural therapy (CBT): I work with clients daily who experience anxious thoughts and physiological reactions. We use approaches such as CBT, which has been shown to improve both the emotional and physical symptoms of anxiety and hyperhidrosis.
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Exposure and confidence: Gradually exposing yourself to social situations while practising coping skills can help you become less sensitive to triggers over time.
Lifestyle and practical tips
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Antiperspirants: Applying a clinical-strength antiperspirant to your hands at night can help reduce sweating.
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Dress strategically: Wear breathable clothing and carry a handkerchief or tissues to discreetly dry your hands if needed.
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Stay cool: This is easier said than done for at least half the year in Hong Kong. Do your best to keep cool physically – drink cold water, stay in ventilated areas and avoid overheating, which can worsen sweating.
If self-help strategies and therapy aren’t enough, there are medical treatments available to help with your sweaty hands. Medical interventions often have side effects, so it is important to talk to a professional before taking this step.
Remember, you are not alone in this, and effective help is available. With the right support, you can manage both your anxiety and the sweating.
Best of luck, Friend of a Friend
This question was answered by Andrew Stock, a clinical psychologist and partner at Therapy Partners, and president of the Psychotherapy Society of Hong Kong.
