Understanding and Resolving Inner Restlessness

Do you know the feeling? You wake up in the morning, and you're immediately tense, with your thoughts racing. When you try to relax, you constantly feel like you’ve forgotten something. Your body seems on high alert, and your shoulders are already touching your ears from tension — but you don't know why. You can't remember the last time you truly relaxed, switched off, and took a deep breath.

All these are situations and states that I repeatedly hear about in my work, but also regularly encounter in conversations with friends, family, and colleagues. Feeling restless internally seems to have become almost the norm nowadays. But what’s behind it, how does it manifest, and most importantly: how can we create relief in everyday life and reduce this inner unrest?

In this blog post, I aim to discuss all these aspects and share insights from my practical experience and scientific literature on how we can better cope with inner restlessness.

What exactly is inner unrest, and why is it such a relevant and often discussed topic?

Inner restlessness is a state described by many as tension, nerviness, fidgeting, and a feeling of inner dissatisfaction. Racing thoughts, negative self-talk, and even inner emptiness are often mentioned as psychological symptoms. Physically, inner unrest often manifests through tense posture, restless movements, a racing heart, dizziness, or sweating.

The triggers are diverse: many report stress, anxiety, being overwhelmed in daily life, the constant flood of information, and dissatisfaction with their current life situation. Physical illnesses like hyperthyroidism or circulation problems can also be causes.

Between being hyperactive, under-stimulated, and completely exhausted. Inner restlessness often first shows on a physical level. You adopt a tense posture, your breathing becomes shallow and rapid, your legs bounce restlessly, and your gaze wanders aimlessly around the room. This might sound like a state of activity or drive to act, but it’s often paired with the exact opposite. Usually, these symptoms occur when you are supposed to be sitting and resting. That’s the tricky part—finding peace. But how can that be possible under these circumstances?

The problem is that we usually want to calm down precisely in those moments — but it’s exactly then that it becomes difficult.

Studies show that we have about 60,000 to 80,000 thoughts per day. This number is quite revealing and frightening at the same time. No wonder it’s hard to find calm. Even more alarming is that around 80% of these thoughts repeat themselves — in automatic, endless loops. And these loops are often negative.

Imagine it as an earworm in your head that repeats endlessly. A song not only spreading negative content but also one you find unpleasant. Sounds like an intolerable state — and you might recognize this feeling well.

My clients often describe the consequences of this internal noise as:

“I lose myself in my thoughts, sit there totally dissatisfied, and dwell on how badly I feel. It only makes things worse. I try to find a solution or figure out what might help me, but after 20 minutes, I’m just sitting there, unhappy, and doing nothing because I don't know how…”

Fight, Flight, Freeze — thoughts can lead me to feel so overwhelmed that I get lost in them, stuck in a state of inner tension but simultaneously unable to act. They can also trigger anxiety-driven impulsive behaviors, which might manifest as excessive, negative productivity or lead to complete withdrawal and giving up any activity.

To manage inner restlessness, there are various approaches that can help relax the body and mind. Let’s look at proven methods and strategies to find more calm and composure again.

An essential foundation in inner unrest is to relax the body. Since body and mind are closely connected — if the body is brought into a calm, relaxed posture, it directly affects mental well-being.

Breathing exercises: One approach involves breathing deeply, slowly, and consciously. This can activate the parasympathetic nervous system, which promotes rest and recovery. Just a few minutes of controlled, deep breathing can have a calming effect. Breathing exercises can thus be an effective means of alleviating unrest.

Calming the nervous system: Controlled breathing techniques can activate the parasympathetic nervous system, leading to deep relaxation.

Improving focus: Breathing exercises often help strengthen mental clarity and focus, combating anxiety-related unrest.

Stress reduction: Targeted breathing can reduce stress hormones, decreasing feelings of unrest. Specific breathing practices that can be helpful include box breathing or diaphragmatic breathing.

Physical activity / walks: Movement helps to dissipate accumulated energy. A walk in fresh air, yoga, or light exercise can help reduce tension and feelings of inner unrest.

Here are some reasons why even a short walk can be relieving:

Reduced amygdala activity: When walking or moving forward, the activity of the amygdala in the brain decreases. This region plays a key role in processing fear and anxiety. Studies show that forms of movement causing visual flow—also called "optic flow"—have a calming effect on the amygdala. This helps reduce feelings of fear.

Enhanced alertness without fear: Walking not only reduces anxiety but also promotes attention and awareness of the present moment. This balanced state allows you to stay focused and attentive without being overwhelmed by fear that can arise from everyday stresses.

Release of neurotransmitters: Physical activity stimulates the production and release of neurotransmitters like dopamine and noradrenaline. These substances increase alertness and can improve mood. The interplay of these chemical reactions helps diminish anxiety during and after physical activities like walking.

Contact with nature: Spending time outdoors during walks offers additional benefits, such as alleviating anxiety and boosting overall well-being. Being in green spaces has positive psychological effects that help reduce stress and foster a stronger connection with oneself and the environment.

Limit stimulants: Reduce your intake of caffeine and sugar, as these substances stimulate the nervous system and can increase feelings of unrest or anxiety. Stimulants like caffeine or prescription medications (e.g., for ADHD) can heighten wakefulness and energy. For some people, they may also cause irritability, due to:

Overstimulation: High doses can overstimulate the nervous system, increasing anxiety and irritability.

Withdrawal: Regular use can lead to dependency, and withdrawal symptoms (like irritability) may occur.

Sleep disturbances: Stimulants can impair sleep quality, which, as explained earlier, can lead to fatigue and irritability.

Sleep hygiene: Good, restful sleep is crucial. Establish a relaxing bedtime routine, avoid screens before sleep, and maintain a regular sleep schedule. Poor sleep can intensify inner unrest and complicate daily life.

Research indicates that sleep quality greatly influences overall well-being, stress levels, and mental clarity—all of which impact feelings of unrest. Poor or insufficient sleep can increase anxiety, irritability, and disturb neurochemical balance, affecting emotional regulation and concentration.

When feeling internally restless, it’s helpful not to take your thoughts as absolute truths or facts. Instead, learn to adopt an observant attitude.

Mindfulness and meditation: Regular mindfulness exercises and meditation teach you to notice your thoughts without assigning them immediate significance. This can calm the mind and reduce anxiety about the unrest.

Structured daily routine: Having a clear, steady routine provides orientation and stability. It makes you less feel uncontrolled and allows better energy management.

Both are effective methods to lighten mental load and decrease inner unrest.

Predictability creates security: Establishing a fixed daily routine gives a sense of control and predictability, which can significantly reduce anxiety and unrest.

Structure provides orientation: Routines help organize the day meaningfully, optimizing time and energy, thus reducing feelings of aimlessness or irritability.

Better time management: Clear routines facilitate planning individual activities, decreasing uncertainties and stress caused by unclear decision-making.

Enhanced well-being: Regular activities—whether exercise, meals, or relaxation periods—support physical and mental health, helping to alleviate unrest.

Goal-oriented actions: A routine often includes specific goals, giving life purpose and helping to subtly direct actions towards desired outcomes.

Sometimes, immediate support is needed to ease inner unrest. Here are some tips you can apply anytime, anywhere: