Why do cold sweats happen? Plus, 9 ways to treat them
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Cold sweats may be your body’s quiet cry for help. Find out what’s triggering them and 9 ways to treat (and prevent) cold sweats so you can get back to living.
Have you ever been minutes away from a major presentation at work, when all of a sudden, you start to feel a little off? Your heart starts to race, your stomach flips, and suddenly, your skin starts to feel a little clammy. That cool, damp sensation isn’t just your everyday nerves — it’s a cold sweat.
A cold sweat is different from the kind of sweat that you experience after a workout. It occurs when you’re experiencing moments of unease, such as anxiety, illness, or even when you’re waking up from a nightmare, not when your body is overheating.
More importantly, a cold sweat is often your body’s way of telling you to pay closer attention to it. Sometimes it can signal something bigger.
Here’s everything you need to know about cold sweats and how to treat them.
What are cold sweats?
When you’re exerting yourself and your body temperature rises, you cool yourself down by sweating. But cold sweats are different. They show up when your body senses something’s wrong — even if everything’s okay. This is part of your sympathetic nervous system’s “fight or flight” response.
In addition to feeling sweaty and chilly, cold sweats are often marked by feelings of dizziness, lightheadedness, nausea, or sudden weakness. They can also show up quickly, which can be disorienting.
If you’re experiencing cold sweats, it simply means your system is working overtime, and it’s worth tuning in to figure out what it’s responding to.
5 common causes of cold sweats (and when to get help)
Many times, cold sweats are just mildly annoying, but other times they’re a sign that something is actually wrong. Here are some of the most common culprits:
1. Anxiety or panic attacks: Cold sweats and anxiety go hand-in-hand, especially if your nerves are bubbling just under the surface. Sometimes, you might not even realize you’re anxious until you break into a cold sweat. Meanwhile, panic attacks can bring on a full-body stress response, including sweating, dizziness, and a racing heartbeat.
2. Pain: When your body encounters pain, especially the type that’s sharp, sudden, or overwhelming, like from a migraine or injury, you might experience an adrenaline rush. This is your body’s way of telling you that something’s wrong. Cold sweats are often part of that alert system.
3. Low blood sugar (aka hypoglycemia): If your blood sugar dips too low, your body may have a strong reaction. You might experience a cold sweat, along with shaking and brain fog. People with diabetes know this well, but it can happen to anyone.
4. Shock (physical or emotional): When you go into shock, either from a serious injury, an illness, or an emotional trauma, your blood pressure can drop, and blood can reroute from your major organs. This may result in cold, clammy skin — and in more serious situations, confusion, rapid pulse, or fainting. When that happens, it’s important to seek help.
5. Infections or illness: Your body tries to regulate temperature as it fights off illness. As a result, cold sweats can show up during fever spikes and temperature drops. Infections, including more serious ones like sepsis, can also cause this response.
How to find your cool: 9 ways to prevent and treat your cold sweats
Many people break into a cold sweat from time to time, but there are things you can do about it. Here are nine manageable tips that can help you treat and prevent cold sweats.
1. Breathe like you mean it
When your body’s worked up, one of the fastest ways to get your nervous system to calm down is with slow, intentional breathing.
To calm yourself down, try the 4-6 method: breathe in for four counts and breathe out for six, as longer exhales tell your body to relax. You can also pair this with a grounding visual exercise, like imagining your breath as waves flowing in and out.
💙 This Breathe Into Relaxation session with Jay Shetty might be just what you need to calm your nervous system.
2. Eat regularly
Low blood sugar can cause you to break into a cold sweat, so try not to go hours and hours without fuel. Keep something simple and balanced within reach. Nuts, yogurt, fruit, and toast with peanut butter are all good options.
If you tend to skip meals when you’re stressed, set a recurring alarm reminding you to eat.
💙 Remind yourself to savor each bite by listening to Mindful Eating with Tamara Levitt.
3. Hydrate, hydrate, hydrate
Dehydration can lead to headaches, dizziness, and cold sweats. To make sure you’re hydrated, keep a water bottle near you. If you see it, you’re more likely to drink it.
You can also flavor your water with lemon or cucumber. Brothy soup, herbal tea, and juicy fruits can also do the trick.
4. Get some movement — but don’t overdo it
Moving your body helps regulate blood sugar and improves circulation, which can prevent cold sweats.
Try taking a 10-minute walk around the block or dancing to a favorite song in your kitchen to get your body moving. Pick something that feels good to you. If it makes you smile or relax, you’re on the right track.
(Check out these seven simple movement exercises for some ways to get moving.)
5. Practice grounding
Cold sweats often show up when you’re feeling off, either mentally or physically. Grounding techniques can help anchor you back in your body.
Try the 5-4-3-2-1 method. Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This is a quick and effective way to bring you back to the present. Here are 18 more grounding exercises that can help you be in the moment.
6. Cool your body down physically
Cooling your body can help signal to your nervous system that you’re okay.
Put a damp washcloth on the back of your neck or step into an air-conditioned space to bring your temperature down. You could also place your hands under cold water.
7. Build in mini pauses
Your body needs breaks to recharge. Set an alarm to “pause” for two minutes once or twice a day. Sit, breathe, and maybe stare out the window. Do whatever makes you feel like you’re stopping and resetting.
8. Track your triggers
Keep a “triggers” journal. This can help you notice patterns. Maybe you notice you break into a cold sweat when you’re over-caffeinated or hungry. Once you spot the “when,” you can prepare for the “how.”
If you don’t like to write in a journal, use your notes app. Just make it low effort and judgment-free.
9. Don’t go it alone — seek help
If you experience cold sweats regularly, talk to a doctor. Also, reach out to a therapist if you struggle with anxiety.
These professionals can get to the root of why you’re feeling this way and give you personalized solutions.
Cold sweat FAQs
Are cold sweats dangerous?
Cold sweats can be a sign of danger but are not dangerous in and of themselves. They’re basically your body’s way of telling you that something’s up.
On their own, they’re usually a response to stress, pain, or low blood sugar, but if they’re accompanied by symptoms like chest pain, confusion, fainting, or trouble breathing, you should schedule an appointment with a doctor.
How are cold sweats different from other sweating?
Regular sweating usually happens when your body’s trying to cool itself down. By contrast, cold sweats occur when your body’s reacting to stress, fear, pain, or illness. Also, cold sweats are usually cold or clammy and not warm and flushed.
On top of this, cold sweats are primarily tied to your nervous system, not just your body temperature.
Can anxiety cause cold sweats?
When you experience anxiety, your body can go into “fight or flight” mode. This can make your adrenaline start pumping and cause you to sweat.
Cold sweats are common when you’re feeling anxious or having a panic attack. These types of sweats are just your body reacting to perceived danger. If you’re experiencing cold sweats, try breathwork or grounding exercises to help calm your system down.
Is it normal to get cold sweats during menopause?
During menopause—and even perimenopause—it’s very normal to get cold sweats. You may also experience night sweats and hot flashes.
Hormonal fluctuations affect your ability to regulate body temperature, and those shifts can trigger cold and clammy episodes, especially at night. You’re not imagining it, and you’re definitely not alone.
Do cold sweats indicate something more serious?
Many times, cold sweats are caused by things like low blood sugar, anxiety, or minor infections. But they can also signal something more serious, like heart attacks, internal bleeding, or a sepsis infection.
If a cold sweat hits and you feel lightheaded, in pain, or just generally off, reach out for help. It’s always better to be told it’s nothing than to ignore something more serious.
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