Blinky and twitchy! Understanding nervous tics and their management

Ever found yourself blinking rapidly without realising it?

It could be your nose or ear flicks, or you suddenly clear your throat multiple times. These repetitive movements or sounds might seem harmless, but for some, they can be frustrating and difficult to control.

You may be sitting in a meeting or a classroom, and your eye won’t stop blinking or your head keeps jerking.

Now, these are nervous tics in action. According to the World Health Organization, nervous tics are sudden, repetitive, non-rhythmic movements or involuntary vocalisations.

They can range from mild and barely noticeable to more pronounced, affecting one’s daily life.

Tics are often linked to conditions such as Tourette’s syndrome but can also appear temporarily due to stress, anxiety or even fatigue. Nervous tics often begin in childhood and may decrease with age. However, they may also persist into adulthood.

• Blinky and twitchy! Understanding those nervous tics

Research suggests that a combination of genetics, brain chemistry and environmental factors contribute to their development.

Common triggers include stress and anxiety, as high-pressure situations can worsen tics. Fatigue is another major factor, as poor sleep can make tics more frequent. Stimulants like caffeine and certain medications may also aggravate symptoms.

Symptoms vary from person to person but often include rapid blinking, shoulder shrugging, nose twitching, throat clearing or even repeating certain words or sounds. Tics tend to become more noticeable during moments of stress or excitement and may lessen when the person is calm or focused on a task.

While nervous tics are typically harmless, they can sometimes interfere with social interactions, work or school life. Here are four strategies to help manage them:

1. Practice good sleep hygiene: Getting enough rest can reduce tic frequency. The Centres for Disease Control and Prevention recommends at least 7–9 hours of sleep for adults and 9–12 hours for children to maintain optimal neurological function.
2. Create a relaxation routine: Meditation, deep breathing and light exercise can help calm the nervous system. Spending time in nature or engaging in hobbies like painting or listening to music has also been shown to reduce stress-related tics.
3. Use behavioural replacement techniques: Replacing a tic with an incompatible movement can be effective. For instance, if you have a hand-related tic, try holding a fidget toy or squeezing a stress ball to keep your hands engaged in a different action.
4. Seek professional support – If tics become severe, behavioural therapy like Cognitive Behavioural Intervention for Tics (CBIT) has been found to help many people gain better control. Organisations such as the Tourette Association of America and the Kenya Mental Health Policy initiative provide useful resources on tic disorders and their management.