How to Stop Sweating: Methods To Help You Stop Sweating

I used to carry extra shirts in my bag. I avoided grey clothing like the plague. And I could never raise my arms in photos, because underarm sweat was a constant issue for me.

If you're reading this, I  am guessing you've dealt with the same thing. Maybe your hands get clammy during meetings. Or your back's soaked by noon, even if it's not that hot out. Whatever your situation looks like, I want to walk you through what helped me reduce excessive sweating and feel like I was back in control of my body again.

This isn't about curing anything overnight. But there are ways to manage it so it stops taking over your day (and your confidence). Here's how I did it, and how you can, too.

 

Understand Why You're Sweating More Than Usual

First off, a little background. Sweating is normal. It's how your body cools down. But if you find yourself sweating when it's not hot, or when you are not moving much, that's a different story.

There are a few reasons this might be happening:

• Primary hyperhidrosis (your sweat glands are just overactive, and it often runs in families)

• Secondary hyperhidrosis (caused by medications or a health issue like anxiety, thyroid problems, or menopause)

• Lifestyle triggers like caffeine, alcohol, or spicy food

For me, it was a mix. I was always a sweaty person, but stress made it 10x worse. And once I started tracking when it happened, I noticed patterns. If you haven't already, try writing down your "sweet moments" for a week. You might be surprised by what's triggering it.

Methods To Help You Stop Sweating

Switch to a Clinical-Strength Antiperspirant (and Use It Right)

Here's the first thing I got wrong for years: I used regular deodorant and expected miracles.

If you haven't tried a clinical-strength antiperspirant, please do. These contain higher levels of aluminum chloride, which temporarily blocks sweat glands. They reduce the amount of sweat, not just cover the smell.

But here's the key: apply it at night. That gives it time to sink in while you're not sweating. Then, top it off in the morning. Total game-changer.

Some solid options I have used:

• Certain Dri (very effective but can irritate sensitive skin)

• SweatBlock wipes (convenient and last several days)

• Drysol (prescription-strength, check with a doctor)

It took a few nights of consistency, but I noticed a huge difference within a week.

 

Rethink Your Clothes, Materials Matter More Than You Think

I used to think I just had to wear black or white to"hide" sweat. Turns out, what your clothes are made of matters a lot more than color.

You want fabrics that:

• Breathe well

• Wick moisture

• Dry fast

Here's what's worked best for me:

• Merino wool (surprisingly breathable and odor-resistant)

• Cotton blends (pure cotton holds moisture, blends dry faster)

• Athletic moisture-wicking shirts (yes, even under work clothes)

Avoid heavy synthetics like polyester or rayon; they trap heat and make everything worse. I also keep a lightweight undershirt on hand if I know I will be sweating. Sounds backward, but it absorbs moisture so your top layer stays dry.

 

Cool Your Body From the Inside Out

This part surprised me: you can reduce sweat just by staying cool internally.

I started drinking more cold water throughout the day and cut back on things that made me feel flushed (like coffee or spicy food). I love my morning coffee, so I didn't quit entirely, but I now keep it to one cup and drink water right after.

You can also try:

• Eating smaller meals (large meals raise your body temperature as you digest)

• Carrying a cooling towel or mini fan (underrated hack, especially in summer)

• Taking cool showers in the morning to lower your base body temp before the day starts

These changes may seem small, but they add up fast. I noticed I wasn't triggering sweat as often once I adjusted my routine.

 

Train Your Body to Sweat Less with Behavior Shifts

This might sound odd, but part of managing excessive sweating is mental. I used to stress about sweating, "which, you guessed it, made me sweat even more.

I started using techniques that calmed my nervous system, like:

• Breathing exercises (box breathing is my go-to: inhale for 4, hold for 4, exhale for 4, hold for 4)

• Mindfulness apps like Calm or Headspace

• Wearing clothing that made me feel confident, even if I still sweat a little, because confidence reduces anxiety, which reduces sweating

Over time, I realized I was breaking the "stress-sweat-stress-more" cycle. And once that happens, you start sweating less and thinking about it less.

 

See a Doctor If It's Impacting Your Life

Let's be real: sometimes, no matter what you try, you still struggle. That was me a few years ago. I had tried all the over-the-counter stuff, adjusted my wardrobe, and still felt embarrassed every day.

So I talked to a dermatologist. And I'm glad I did.

They walked me through options like:

• Prescription antiperspirants

• Oral medications (these reduce sweat across the body)

• Botox injections (yes, they block sweat glands, and they work)

• Iontophoresis (for hand and foot sweating, it uses a mild electrical current)

• MiraDry (a permanent treatment for underarm sweat, more expensive, but long-term)

Just having those options helped me feel like I wasn't stuck. I ended up trying a prescription wipe and eventually Botox for my underarms, which gave me a ton of relief.

If you've tried everything and it's affecting your daily life, don't tough it out alone. A doctor can help you figure out what's right for you.

 

Quick Wins to Try Right Now

If you're looking for immediate relief, here are a few practical tips that helped me in the beginning:

• Keep body wipes in your bag for quick refreshes during the day

• Use foot powders or moisture-absorbing insoles if your feet sweat a lot

• Apply cornstarch or baby powder in friction areas to reduce sweating and chafing

• Stash an extra shirt in your car or bag; just knowing it's there can reduce stress

• Sleep in cooler rooms or use a fan at night to avoid night sweats

You don't have to do all of these at once. Start with 2-3 that feel doable and build from there.

 

You're Not Alone, And It Does Get Better

If I could sit across from you right now and say one thing, it'd be this: you're not weird for sweating too much. You're not gross. And you're not the only one going through this.

It might take a little trial and error, but there is a way to manage it. I'm living proof that you can go from dreading social events and work presentations to feeling confident and dry (most of the time, anyway).

Start small. Be patient with yourself. And don't be afraid to get help if you need it.

 

Final Thoughts

Excessive sweating isn't just a physical issue, it can affect your mental well-being, relationships, and self-esteem. I know because I've been there. But I also know there are real, practical steps you can take to reduce it.

Use the right antiperspirants. Adjust your routine. Cool your body. Seek treatment if it's holding you back.

And remember, you're not stuck with this forever. You're already taking the first step just by reading this. Keep going. You've got this.

 

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