Tourette Syndrome Self-Care: How I Handle Tics & Manage TS

The Tourette Syndrome self-care strategies I share here have been instrumental in helping me find balance and a sense of normalcy since being diagnosed with TS around age seven.

Tourette Syndrome, also known as Gilles de la Tourette Syndrome, has been a part of my life for the last 25+ years.

I was diagnosed with Tourette Syndrome when I was around seven years old, and I’ve spent the past 25+ years learning how to manage my tics, navigate challenges, and build a fulfilling life around them.

Living with Tourette Syndrome is not easy, and it can affect your confidence, social experiences, and mental well-being.

However, I am here to tell anyone with T.S. or anyone who is helping someone with T.S. that it does not define who you are or what you’re capable of achieving.

There were times when I struggled to leave the house because of my tics or felt overwhelmed by how unpredictable they could be.

Yet through years of research, experimentation, faith, and perseverance, I’ve found natural and practical strategies that help me regain control and reduce their intensity.

Today, I’m able to live a healthy, active, and purpose-driven life as a professional basketball player and advocate for holistic wellness, all while managing my symptoms.

My hope is that by sharing my approach to Tourette syndrome self-care, others living with TS, or those supporting loved ones, can find encouragement, understanding, and tools that truly make a difference.

What is Tourette Syndrome?

Let’s start at the beginning.

What is Tourette Syndrome?

According to the National Institute of Neurological Disorders and Stroke,

“Tourette syndrome (TS) is a neurological disorder characterized by repetitive, stereotyped, involuntary movements and vocalizations called tics.”

Tourette syndrome was first diagnosed in 1885 by Dr. Georges Gilles de la Tourette and is currently suspected to affect about 1% of the overall population throughout the world (Robertson, 2008, pp. 461).

Although vocal tics are the most well-known form of Tourette’s that most people know about, there are multiple different representations of Tourette Syndrome in display and severity.

People with Tourette syndrome can have tics that range from mild involuntary contractions of muscles to full-blown involuntary yelling of profanities or other words.

Personally, I have mild to severe motor tics, which seem to alter themselves depending on the day, month, or year.

Those who suffer from physical motor tics are often characterized by rapid eye blinking, distinct jerking or twisting of the head or neck, facial grimacing, and shoulder shrugging.

My tics generally occur in my neck or face, although I also can have dramatic eye blinking and restless legs.

More dramatic examples of motor tics can be touching certain objects, jumping, restless leg twitching, or moving the entire body.

Severe forms can be far more debilitating, and in the worst cases, motor tics can become harmful to the individual with Tourette Syndrome, such as punching or scratching oneself.

Vocal tics are generally what people are more aware of when thinking about Tourette Syndrome since those suffering from them have no way of hiding their disorder.

Mild forms of vocal tics can be as simple as “throat-clearing, sniffing/snorting, grunting, or barking,” while advanced vocal tics will involve words or specific phrases.

The most dramatic and disabling motor tics involve the use of profanities or inappropriate phrases.

Those who have ever encountered somebody who is suffering from severe vocal tics will likely remember them, as their utterance of the word, sound, or phrase is constant and entirely without regard.

However, only 10 to 15% of all people with Tourette Syndrome have this form of tics (NINDS).

What Causes Tourette Syndrome?

Although there are evolving theories, the exact cause of Tourette Syndrome is currently unknown.

However, the connection of the basal ganglia, along with neurotransmitters such as dopamine, serotonin, and norepinephrine, is strongly considered to be the cause (NINDS).

According to Recent Advances in Tourette Syndrome Research,

“anatomical and neuroimaging studies have provided evidence for abnormal basal ganglia and dopaminergic function in TS” (Albin and Mink, 2006).

The “basal ganglia” are a group of nuclei residing in an individual’s brain; connected with the cerebral cortex, thalamus, and brainstem, and are strongly associated with the production of voluntary motor movements, routine and behavioral habits, eye movements, and emotions (Stocco et al, 2010).

According to The Prevalence and Epidemiology of Gilles de la Tourette Syndrome,

“TS was thought to be a rare and, according to some, a psychogenically mediated disorder” (Robertson, 2008).

Meaning Tourette’s was not passed from generation to generation yet developed in the sole individual.

However, recent studies have altered this theory.

Twin and family studies have begun to suggest that tics are inherited due to prevalence in previous generations.

It is noteworthy that other studies also suggest that tics are not based on a singular gene or gene sequence, developing due to an array of possibilities, including multiple genes and environmental factors.

For those who have had a family or personal history with Tourette Syndrome, it is important to understand that those in future generations may not develop full-blown tics.

Considering the exact relationship between genealogy and Tourette Syndrome is not fully understood, Tourette Syndrome may appear in a much different form.

This could range from far milder to much worse, depending on other conditions and impacts of the situation.

In an additional study utilizing 35 special education and 35 regular classroom students from one school district, the genetic potential was also investigated.

“For three randomly selected students with definite tics, direct examinations of first-degree relatives revealed the presence of tics in all families” (Kurlan et al, 1994).

Although this is an extremely small sample size, the randomness of the testing certainly alludes to a connection between family history and the future prevalence of Tourette Syndrome.

I am confident that one day a precise cause of Tourette Syndrome will be known and understood, but currently, there are only theories based on certain evidence.

When is Tourette Syndrome Usually Diagnosed?

Tourette Syndrome is usually noticeable by childhood, with an average early inception of 3 to 9 years old. 

There is a significant gap in the prevalence of Tourette Syndrome in males and females, with males being impacted by the disorder between 3 and 4 times more often.

As with me, most cases of TS become worst during the early teenage years.  

Even though Tourette’s is often a chronic lifetime disorder, improvement in most mild cases begins to happen during late the teen period and early adulthood.

Also, TS may completely alter its representation in an individual.

Certain tics may come and go, which I experienced first-hand. 

My earlier years with TS were characterized by uncontrollable eye twitching and twitching legs while attempting to sleep. 

As years progressed, the eye twitches subsided, becoming replaced by neck-jerking and jaw-stretching.

Furthermore, TS has been shown to affect individuals differently based on ethnicity.

The link between ethnicity and TS has not been proven or shown, so it is currently not possible to directly relate these findings.

The prevalence of individuals with TS in schools certainly varies due to region, as the disease itself is not “common.” 

A 1998 study entitled The Prevalence of Tourette Syndrome in a mainstream school population estimated that for students aged 13 to 14, “299 per 10,000 pupils” were affected by TS (Traverse, 1998, pp. 847).

This is notable since this estimation shows a much higher prevalence of TS once proper questioning is utilized, potentially realizing that TS is more common than previously considered.

Even though it may be more common, it is also most likely very mild in these individuals since it had not been worthy of a diagnosis by a general healthcare observance.

Common Issues for People with Tourette Syndrome

For those living with Tourette Syndrome, like myself, there are often many accompanying psychological or physiological issues along with the tics.

Fortunately, although tics are often chronic throughout an individual’s life, they do not have a lasting impact on the individual’s life expectancy, and individuals with Tourette’s do not have any known connection to shorter life spans.

However, for people who have Tourette Syndrome, tics are often accompanied by Attention Deficit Hypertension Disorder and Obsessive-Compulsive Disorder.

In the study, Tourette’s Syndrome in a Special Education Population, 11 of the 70 students assessed were determined to have Tourette’s. 

Out of these 11, about one-half of the subjects with tics have evidence of obsessive-compulsive behavior (OCB) or an attention-deficit hyperactivity disorder (ADHD) (Kurlan et al 1994).

Furthermore, depression, generalized anxiety, panic attacks, and mood swings are prevalent in many people who have Tourette Syndrome, which causes more issues throughout the lifespan (NINDS).

These issues are consistent with Tourette Syndrome due to their connection with brain neurotransmitters, and they may be worsened due to social stigmas as well.

DIfficulty with Social Interactions

A strong issue with those suffering from Tourette Syndrome is their social and emotional well-being, namely peer interactions.

I experienced many of these issues while growing up, and am happy to answer any questions you have on this subject if you would like to contact me.

A study produced in The Journal of Child Psychology and Psychiatry observed that when compared with a control group,

“children with TS only were not significantly different from unaffected controls on most measures of externalizing behaviors and social adaptation but did exhibit more internalizing symptoms” (Carter et al, 2000).

This is most likely since the tics suffered by children can cause them to feel self-conscious or different from their peers, especially when faced with ridicule or bullying due to their abnormality.

Although it does not change the child’s ability to socially interact, they begin to internalize the perception that they are different or strange compared to others.

Furthermore, the study also noted that those with both ADHD and TS suffered from far more behavior problems and poorer social adaptation skills than children in the control or TS-only group (Carter et al, 2000).

This shows that the additional ADHD has a much more significant impact on children with Tourette Syndrome than Tourette Syndrome alone.

How to Treat Tourette Syndrome

Although a “cure” for Tourette’s has not been identified yet, various treatments have been developed and utilized to help subdue tics associated with Tourette Syndrome.

Psychological Interventions

A primary point of emphasis for treating Tourette Syndrome is that treatment should be “symptom targeted” (Robertson, 2008).

For example, mild tics can often be treated through psycho-education and reassurance for the patient and the family (Robertson, 2008).

Psycho-education involves attempting to ingrain an understanding of the illness in the affected individual so that they can better understand how to deal with what is going on. 

More comprehensive psych-education approaches better utilize the patient’s strengths and abilities to reinforce control, encompassing a more long-term solution.

After I first was diagnosed with Tourette Syndrome, the first neurologist I visited immediately began working with me on this psycho-education and helping me understand what my tics are and how I should react to them.

For those with more advanced symptoms, habit-reversal, self-modeling, and other Comprehensive Behavioral Intervention techniques have been proven to be more effective than most other psychological treatments.

Habit Reversal Training

One of the most utilized treatments, habit reversal training, is essentially the concept of replacing an urge to express a tic with a different response, one which is more comfortable to the individual.

The reason for this is that when experiencing tics, individuals often time will feel the involuntary urge within themselves, yet they do not understand how to control it.

Habit reversal training aims to develop a sense of control for the individual so their tics are not unleashed in a distracting manner, allowing them to better fit in social situations.

In one small-scale study entitled A School-Based Intervention Designed To Reduce the Frequency of Tics in Children with Tourette’s Syndrome, four school-age students underwent treatments involving habit reversal and self-modeling. 

Out of the four students assessed, three of them showed substantial decreases in their tics, which were maintained during a 5- to 10-week follow-up (Clarke et al, 2001).

Along with this, the fourth student showed a mild decrease in tics.

From 2004 to 2007, a more extensive study was conducted entitled Behavior Therapy for Children with Tourette Disorder: A Randomized Controlled Trial.

The study concluded that over 50 percent of the children who received the behavior therapy treatment significantly improved their ability to subdue tics, compared to less than 20 percent who improved due to a differing controlled treatment (Piacentini et al, 2010).

Medications for Tourette Syndrome

If behavioral treatment alone is not successful, those with moderate to severe tics may also utilize various medicines.

Although not full-proof, research has indicated that clonidine and guanfacine can help suppress or lessen the prevalence of tics.

These medicines are regularly used to treat high blood pressure and ADHD.

Individuals with moderate to severe Tourette Syndrome generally do not benefit significantly from the medicine alone, yet make much more significant strides by involving behavioral therapy as well.

For the most severe and disruptive TS sufferers, deep brain stimulation and botulinum toxin have been identified as tactics to subdue the tics (Robertson, 2008).

For most of my life, I was hesitant to use any medications for Tourette Syndrome, preferring to rely on natural and behavioral approaches instead.

However, after a serious car accident in December 2024 that left me with a severe concussion, my concussion specialist, who also had a background in psychiatry, suggested trying low doses of methylphenidate.

The goal was to support my concussion recovery and possibly reduce the tics that had become increasingly uncontrollable after the accident.

To my surprise, the medication worked remarkably well.

It not only helped manage my tics but also allowed me to cut back on my daily caffeine intake, which further reduced their frequency and intensity.

Along with these treatment options for Tourette Syndrome, there are additional treatment options for Tourette Syndrome that I have utilized.

Here are a few of my personal favorite ways to reduce manage Tourette Syndrome:

Dietary Interventions for Tourette Syndrome

Research indicates a potential relationship between the gut microbiome and Tourette Syndrome, and recent studies have found that the gut microbiome and brain interact, a phenomenon named the brain-gut-axis. (Geng et al., 2023).

Notably, an increase in Ruminococcaceae and Bacteroides has been observed in the gut of patients with TS.

These changes in gut microbiota suggest a potential new treatment approach for TS, and strategies to improve gut health, such as probiotics and fecal microbial transplantation, have been explored, particularly for TS that is not responsive to drugs​.

As for dietary interventions, they could potentially help reduce symptoms of TS. Some strategies include:

1. Reducing Refined Sugars: High sugar intake can lead to instability in blood sugar levels, causing mood swings, inattention, hyperactivity, and more. This is significant for tic disorders as they are associated with dysfunction in the dopamine system in the brain. Research has shown that increased sugar consumption can worsen tics​.
2. Avoiding Caffeine: As a stimulant, caffeine has been found to increase tics in some people. A study of adults’ responses to foods and drinks found that caffeine significantly worsened tic symptoms​.
3. Eliminating Gluten: Tics have been associated with gluten consumption in some children and adults. A gluten-free diet has shown the potential to reduce or eliminate symptoms in some children with tics​.
4. Increasing Omega-3 Fatty Acids: There is evidence supporting the benefits of increased Omega-3 fatty acid intake in children with neurodevelopmental disorders. Some studies have shown an improvement in tic-related symptoms with increased Omega-3 consumption​.

Gut Microbiome Optimization for Tourette Syndrome

Research has revealed that the gut-brain connection plays a significant role in neurological and behavioral disorders, including Tourette Syndrome (TS).

The gut microbiome, a complex ecosystem of bacteria, fungi, and other microorganisms, influences neurotransmitter production, inflammation, and immune function, all of which are linked to tic expression and neurological balance.

Over the years, I’ve noticed that supporting my gut health has made a real difference in managing my tics.

This connection became even clearer as I began studying how antibiotics, infections, and probiotic supplementation can influence the course of Tourette Syndrome.

Several studies have reported an increase in tic onset or worsening symptoms following antibiotic treatments, particularly those prescribed after streptococcal infections such as strep throat.

This observation has been linked to Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections (PANDAS), where antibodies formed during a strep infection mistakenly attack parts of the brain involved in motor control (Swedo et al., 2012).

These immune responses may trigger or exacerbate tics and obsessive-compulsive behaviors in some individuals.

Antibiotics themselves can also disrupt the gut microbiota, reducing beneficial bacteria and allowing inflammatory species to thrive.

In people who are genetically predisposed to TS, this imbalance may amplify neurological symptoms through the gut-brain axis, which is the bidirectional communication system between the digestive tract and the central nervous system (Geng et al., 2022).

Because of this connection, I’ve focused heavily on rebuilding and maintaining a healthy gut microbiome as part of my Tourette Syndrome self-care strategy. Incorporating probiotic-rich foods like kefir, sauerkraut, kimchi, and unsweetened yogurt, along with prebiotic fibers such as those found in bananas, oats, and asparagus, has helped reduce the intensity of my tics over time.

I also occasionally use a high-quality probiotic supplement, especially after illness or antibiotic use, to help restore bacterial diversity and reduce inflammation.

Some emerging research supports this approach.

Studies have shown that individuals with TS often display altered gut bacterial compositions, particularly higher levels of Ruminococcaceae and Bacteroides species, which may influence dopamine signaling and immune activity related to tic generation (Geng et al., 2023).

Early trials using probiotics and fecal microbiota transplantation have even demonstrated potential improvements in tic frequency and behavioral symptoms, though larger studies are still needed.

In my experience, optimizing gut health has been one of the most effective natural strategies for long-term TS management.

By reducing inflammatory triggers, improving digestion, and balancing neurotransmitter production, a healthy gut can promote greater neurological calm and stability, which is something every person with Tourette Syndrome deserves.

Magnesium Supplements

Taking a magnesium supplement has been one of the most successful treatment options for Tourette Syndrome that I have tried.

My first experience with magnesium for reducing tics was when I used Utzy Naturals magnesium powder.

I originally took the supplement to help with cramping and hydration after basketball practices, but I noticed that after taking it, my tics became noticeably more controlled.

After that, I did some research on magnesium supplements for Tourette Syndrome, and I learned that magnesium and magnesium deficiency play an integral role in tics and Tourette Syndrome (Grimaldi, 2002).

For example, a study conducted on children ages 7-14 with Tourette Syndrome produced significant beneficial effects on symptoms of Tourette Syndrome with a supplement containing magnesium and vitamin B6 (Garcia-Lopez et al, 2008).

Additionally, a randomized placebo-controlled double-blind phase four trial in Spain also demonstrated that a magnesium and vitamin B6 supplement can reduce symptoms of Tourette Syndrome (Garcia-Lopez et al, 2009).

Due to that, I have been consistently taking vitamin B6 and magnesium to reduce my tics for years, and I believe it makes a significant difference for me.

Although these research studies used higher dosages of magnesium, I prefer to intake a maximum of 250mg of magnesium in supplement form.

Also, I only use magnesium citrate or magnesium glycinate supplements because they have the best absorption.

The Tolerable Upper Limit for magnesium from magnesium supplements per day is 350mg for adults, but I suggest taking only 150mg to 250mg of supplemental magnesium per day.

If you would like to try a magnesium supplement, Qunol Magnesium Glycinate is my favorite option:

Last update on 2025-12-02 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

CBD

I have had enormous success using CBD to control my tics.

Although it is currently inconclusive, research indicates that cannabis and cannabinoids have a positive impact on TS (Muller-Vahl, 2013).

I don’t smoke or vape CBD, but I do consume CBD oil, CBD drinks, CBD edibles and CBD capsules.

Related Reading: How Long Does it Take for CBD Drinks to Kick In?

Herbal Teas

I consistently drink a variety of herbal teas which help with calming my tics.

Tea such as lavender, chamomile, turmeric, and other non-caffeinated teas seem to help my body remain calm and help reduce my tics.

I have many other anecdotal tips as well, and you can feel free to contact me if you would like to hear more.

Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is another recommended technique for managing tics.

Progressive muscle relaxation involves tensing and then relaxing different muscle groups, which can promote overall relaxation.

Research has shown that PMR could help manage the stress and anxiety often associated with TS, thereby reducing the occurrence of tics (Tilling & Cavanna, 2019).

Breathwork

Breathwork, including targeted techniques like box breathing and nasal breathing, is another powerful tool that might help manage TS.

Box breathing, a method where you breathe in, hold your breath, exhale, and hold again, each for an equal number of counts, can help reduce stress and promote calmness.

Nasal breathing, on the other hand, has been found to reduce heart rate and enhance parasympathetic tone, which can further contribute to stress reduction (Jerath et al., 2006).

The Breathwrk app is a notable tool for guided breathwork sessions, which I use to help manage tics.

However, more empirical evidence is needed to validate the use of targeted breathwork to reduce tics.

Self-Care Tips for People with Tourette Syndrome

Self-care for Tourette Syndrome works best when it blends evidence-based strategies with what actually fits your life day to day.

The goal isn’t to “eliminate” tics, but to lower their impact by improving stress regulation, sleep quality, movement, nutrition, and social support (NINDS).

These tips prioritize simple, sustainable actions you can repeat on good and tough days alike.

They also pair well with clinical care like CBIT and, when appropriate, symptom-targeted medications under a clinician’s guidance (Pringsheim et al., 2019).

Lifestyle Foundations for Tourette Syndrome Self-Care

Prioritizing whole-person health is the most reliable way I’ve reduced tic intensity and protected my mental well-being over time.

These foundations are practical, repeatable, and compatible with evidence-based medical care like CBIT and targeted medications (Pringsheim et al., 2019).

Also, please remember that consistency beats intensity for long-term Tourette syndrome self-care.

Move Your Body, Most Days

Regular physical activity lowers stress reactivity, improves mood, and supports executive function, which are factors that commonly influence tic expression (WHO, 2020).

Aim for varied training across the week, including strength training, low-impact cardio, mobility, and outdoor walks on higher-symptom days.

Guard Your Sleep Like a Performance Variable

Tics often worsen with fatigue; consistent, high-quality sleep helps regulate arousal and attention (NINDS).

Keep a stable sleep/wake time, dim evening light, limit late screens, and use wind-down routines (AASM, 2021).

Eat for Calm, Energy, and Gut Health

A balanced, minimally processed diet helps stabilize blood sugar and mood while supporting the gut–brain axis, which may play a role in TS for some people (Geng et al., 2023).

Emphasize fiber-rich plants, quality proteins, omega-3 sources, fermented foods, and steady hydration; reduce ultra-processed foods and large caffeine doses that can heighten arousal (NINDS, 2024).

Build a Low-Stress Daily Environment

Stress and excitement can amplify tics; planned recovery lowers that baseline (NINDS, 2024).

Use brief “reset” tools during the day, such as box breathing, short walks, or progressive muscle relaxation, to downshift your nervous system (Tilling & Cavanna, 2019).

Choose Activities That Feel Safe and Absorbing

Low-stress, high-absorption hobbies (reading, art, nature time, skills practice) provide restorative focus and reduce symptom salience.

On higher-tic days, swap high-stakes tasks for gentler sessions to keep momentum without spiking stress.

Invest in Supportive Relationships

Strong social ties improve resilience, mood, and long-term health, which are protective factors when living with a chronic condition (Holt-Lunstad et al., 2010).

Seek friends, teammates, faith communities, and peer groups who “get it” and respect your strategies.

Be Real With Yourself—and Give Yourself Permission to Thrive

Self-compassion reduces shame and avoidance and makes it easier to use skills like CBIT consistently (Pringsheim et al., 2019).

You are allowed to ask for accommodations, structure your day your way, and pursue big goals, even on days when tics are loud.

Pair Skills With Evidence-Based Care

CBIT remains a first-line behavioral treatment with meaningful tic reduction for many children and adults (Piacentini et al., 2010; Pringsheim et al., 2019).

When needed, symptom-targeted medications can be layered thoughtfully with lifestyle care under a clinician’s guidance (Pringsheim et al., 2019).

Make It Sustainable

Create “floor” healthy habits you can do on tough days (10-minute walk, 5-minute breathwork, a protein-and-fiber meal).

Final Thoughts: How to Live a Fulfilling Life with Tourette Syndrome

Currently, the Federal government, the National Institute of Neurological Disorders and Stroke (NINDS), a part of the National Institutes of Health (NIH), is responsible for supporting and conducting research on the brain and nervous system (NINDS).

Genetic studies, neuroimaging, and clinical trials and experiments are all being conducted to help understand more about where Tourette syndrome originates in order to help prevent it. 

Knowledge of TS has begun to grow, impacting the services and help available to those suffering from it.

Although the severe forms of Tourette’s may seem debilitating to those who see the disease from the outside, proven research has shown that it is extremely possible for individuals suffering from TS to succeed in educational environments and other areas of life. 

In school settings, necessary adaptations may need to be made to correctly work-with these individuals, and a complete understanding of the syndrome will allow for maximum potential to be fulfilled.

Although I do not have the more-severe vocal tics, I also hope that my accomplishments (and the accomplishments of others with Tourette Syndrome) demonstrate the fact that people with TS truly can do anything they would like in life.

There are certainly times when living day-to-day is a struggle; I managed to achieve my dream of becoming a professional basketball player, even with Tourette Syndrome.

If you have any additional questions about living with Tourette Syndrome and how to handle any of the complex issues TS brings, please do not hesitate to contact me and ask!