Yes, stress sweat is a real thing. Here's how to manage it

Stress & Anxiety

Dec 1

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Stress sweat is different from regular sweat, and it can be frustrating (and smelly). Learn what it is, why it happens, and 8 mindful ways to help you manage it with ease.

When you’re nervous, your body reacts in a number of ways. Maybe your voice catches, you break into hives, or your hands shake. But there’s one symptom that seems to be almost universal: stress sweat.

Stress sweat is a physical response tied to how your body processes pressure, anxiety, and heightened emotion. And if it feels different from the kind you get at the gym or on a hot day, that’s because it is — chemically, biologically, and emotionally. And while it’s physically uncomfortable, it can also make you feel self-conscious fast, especially when you’re trying to hold it together.

Let’s break down what stress sweat is, why it hits some people harder than others, and most importantly, how to manage it. Here’s everything you need to know.

What is stress sweat?

Stress sweat is the kind of sweat that appears when your body feels emotionally overwhelmed. It’s triggered by psychological stress, like anxiety, fear, or anticipation, and it’s part of your body’s instinctive stress response.

When your nervous system senses a threat, it activates protective systems that include sweating. But this isn’t the light, cooling sweat that you get from exercise. Stress sweat tends to show up suddenly and feels heavier, especially in sensitive areas like your underarms and hands.

It’s your body’s way of reacting to pressure, even if it’s just caused by an uncomfortable conversation or a packed schedule.

Is stress sweat different than regular sweat?

Yes, and the differences matter, especially if you’re trying to manage it.

1. It comes from different glands: Regular sweat from heat or exercise comes from your eccrine glands, which are found all over the body and produce mostly water and salt. This sweat cools you down and usually evaporates quickly. Stress sweat, on the other hand, primarily comes from your apocrine glands, which are concentrated in areas with more hair follicles, like your underarms and groin. These glands produce a thicker, protein-rich sweat that behaves differently.

2. It smells stronger: Because apocrine sweat contains proteins and fatty acids, it’s more prone to odor. When bacteria on your skin break down the sweat, they release compounds that smell noticeably stronger than regular sweat. That’s why stress sweat typically feels more intense.

3. It’s triggered by emotion, not heat: Regular sweat is your body’s response to physical exertion or high temperature. Emotions like fear or anxiety trigger stress sweat, and it often appears suddenly, even when you’re physically still or in a cool room.

4. It creates a feedback loop: Stress sweat typically occurs in socially sensitive areas, like your underarms or palms, which can make you feel more anxious about it. That added stress can then trigger more sweat and lock you into a frustrating loop.

What causes stress sweat?

Stress sweat happens when your brain and body react to emotional pressure. When you’re anxious or overwhelmed, your fight or flight system activates, even if the threat you’re experiencing is just a big assignment.

The response includes a surge of adrenaline, norepinephrine, and cortisol, which then raises your heart rate, tightens your muscles, and triggers your apocrine sweat glands to produce thicker, stress-related sweat.

Some people are more sensitive to this sweat because their glands are simply more reactive. Other common factors that can amplify this are:

Genetics
Chronic anxiety or mental health conditions
Diet and hydration
Heat, humidity, or restricted airflow
Gland density in sweat-prone areas

How to prevent and manage stress sweat: 8 mindful tips

You can’t always avoid stress and the sweat that comes with it, but there are ways you can shift how you respond to it when it does show up. Here are eight ways to help manage stress sweat and feel more at ease in your skin.

1. Use an effective antiperspirant

Choose a clinical-strength antiperspirant that can help block your sweat ducts, especially in the underarm area.

Try this: For best results, apply the antiperspirant to clean, dry skin before bed, when your sweat glands are less active. This gives the active ingredients more time to do their job overnight.

💙 Feeling tense? Explore Calm’s Interrupt Stress session with Jeff Warren.

2. Wear breathable, moisture-wicking fabrics

When your clothes can breathe, sweat is less likely to pool and create odor or visible marks.

Try this: Opt for clothes made of natural fibers like cotton, linen, or bamboo, or choose performance fabrics designed to wick moisture away from your skin.

3. Practice pre-emptive stress grounding

Before a stressful situation, like a meeting or a first date, take a moment to ground your body. This can take the edge off and help your nervous system stay more regulated.

Try this: Take a few deep belly breaths, unclench your jaw, and remind yourself that sweating is a natural response to stress the next time you’re about to step into a stressful moment.

4. Keep your skin clean to reduce bacteria and odor

Bacteria breaking down proteins in stress sweat can produce a strong odor. Keeping sweat-prone areas clean helps reduce the smell.

Try this: Wash your underarms and other stress zones daily with a gentle, antibacterial body wash. Avoid harsh scrubs that can irritate your skin and potentially increase sweat production.

5. Build in mind-body regulation practices

Mindfulness, short meditations, and progressive muscle relaxation can help reduce your baseline stress levels. Practices like this can help make your nervous system less likely to go into overdrive during high-pressure moments.

Try this: Set aside five minutes a day to check in with yourself by doing a body scan meditation.

6. Stay hydrated and be mindful of dietary triggers

Being well hydrated helps your body regulate its internal temperature and stress response more effectively. At the same time, caffeine, alcohol, and spicy foods can trigger or worsen sweating in some people.

Try this: Aim to drink around six to eight glasses of water a day. Pay attention to how your body reacts and adjust your intake on days when you know you’ll be under extra stress.

7. Plan for stress sweat in advance

If you know stress sweat is most likely going to happen in a given situation, having a few supplies on hand can help you feel more prepared and less anxious.

Try this: Before entering a stressful scenario, carry a spare shirt or undershirt, or keep cleansing wipes or a small towel in your bag.

💙 Ground yourself by listening to Five Steps to Less Stress with Chibs Okereke in the Calm App.

8. Talk to a doctor if sweating is excessive

Reach out to a medical professional if you’re sweating heavily even when you’re not stressed, or if your sweating is interfering with your daily life. Conditions that cause excessive sweating, like hyperhidrosis, are more common than most people realize, and effective treatments are available.

Try this: Schedule an appointment with a dermatologist. They can help you explore options like prescription antiperspirants, Botox injections, and other medical treatments.

Stress sweat FAQs

Why does stress sweat smell?

It tends to smell stronger because it’s produced by your apocrine glands, which release a thicker, protein-rich fluid. When that sweat mixes with the natural bacteria on your skin, the bacteria break it down and release odor-causing compounds.

Regular sweat from exercise or heat is mostly water and salt, so it typically evaporates without much smell.

Does everyone get stress sweat, or are some people more prone?

Not everyone experiences stress sweat to the same degree. Some people naturally produce more sweat due to genetics, while others have a more sensitive nervous system that responds more readily.

If you have a condition like primary focal hyperhidrosis, you’re more likely to sweat excessively in specific areas when you're stressed.

Can meditation or mindfulness reduce stress sweat?

Yes, mindfulness and meditation can help reduce the frequency and intensity of stress sweat by calming your nervous system. Doing these practices can help lower your baseline stress levels and make your body less reactive over time.

How do I know if my sweating is stress-related or medical?

If your sweating mostly happens during emotional or high-pressure situations, like interviews, presentations, or social events, it’s likely stress-related.

But if you notice sweating that’s excessive, happens at night, or occurs when you’re relaxed or in cool environments, it may be a medical condition like hyperhidrosis. A healthcare provider can help you figure it out and explore treatment options.

What are natural remedies for stress sweat?

Some people find that witch hazel on sweat-prone areas can reduce moisture and bacteria. Wearing breathable fabrics, staying hydrated, and avoiding known triggers, like caffeine or spicy foods, can also help.

Additionally, herbal supports like chamomile or magnesium-rich foods may help calm your nervous system, but the results vary.

Are there ways to stop stress sweating entirely?

There’s no guaranteed way to stop stress sweat completely, because it’s part of your body’s natural stress response.

But there are effective ways to manage it, like prescription antiperspirants, Botox injections, and even oral medications. If you’re struggling with sweat caused by stress, talk to your doctor about what makes the most sense for you.

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stress sweat

Calm Editorial Team