What’s fueling the restlessness inside you?

If you’ve ever wondered why you’re so restless, you’re not alone. Restlessness is a common human experience that can have roots in a variety of factors, including everyday worries, exciting life events, and certain physical health conditions. Some mental health and neurodevelopmental conditions also list restlessness as a core symptom.

Restlessness isn’t always debilitating. But if it’s getting in the way of your daily functioning, there are ways to cope. If you live with an underlying mental health condition that’s contributing to restlessness, working with a therapist can help you address it.

Signs you’re feeling restless

Many of us equate feeling restless with being anxious, but they’re slightly different. Restlessness is a feeling that can come with different physical, emotional, and behavioral signs. 

Feeling anxious is one of the signs of restlessness, but other signs include:

• Fidgeting a lot and being unable to stay in one place for long

• Feeling more agitated or irritable than usual

• Tapping your pen, shaking your leg, or other repetitive motions

• Having trouble falling asleep at night

• Pacing the room to release energy

• Experiencing difficulty winding down to do leisure activities

• Feeling mentally “on edge” or unable to focus

• Enduring discomfort and tension in your body

Why you might be feeling so restless

Restlessness is listed as a symptom of a few different mental health and neurodevelopmental conditions. But a few everyday lifestyle factors can lead you to feel more restless than usual as well.

1. Anxiety

Restlessness is a core symptom of anxiety — specifically generalized anxiety disorder (GAD). If you live with an anxiety disorder, you might feel on edge. Your worries might keep you from ever fully relaxing, which can lead to feelings of restlessness. Restlessness can be a sign of underlying anxiety.

2. Attention-deficit hyperactivity disorder (ADHD)

Chronic restlessness is a common experience for people with hyperactive-impulsive ADHD. People with this type of ADHD have a hard time sitting still. You may feel like you’re driven by a motor. You might constantly fidget or feel like you have to move or get up out of your seat because of this restlessness.

3. Post-traumatic stress disorder (PTSD)

Restlessness isn’t an official symptom of PTSD, but many of PTSD’s symptoms can show up in similar ways. For example, hypervigilance is when you feel like you need to constantly scan your environment for potential threats. Many people with PTSD face hypervigilance after the traumatic event. This can cause you to feel on edge and jumpy, which might present as restlessness for some people.

4. Bipolar disorder

Mania or hypomania — mood episodes that come along with bipolar disorder — can also lead to restlessness and agitation. In a manic or hypomanic episode, you might feel the need to be constantly moving. You might talk very fast and pace back and forth, which can look like restlessness. You may feel the sudden urge to do a bathroom renovation on your day off work despite not having a full plan or budget. While it can look like trouble sitting still or making use of your time, it can be a manic episode.

5. Dementia

Many people with dementia also experience restlessness. This can show up as pacing, fidgeting, or difficulty sitting still. It usually happens alongside other behaviors like agitation or anxiety. This restlessness may be linked to brain changes and discomfort. 

6. Sleep disorders

Many sleep disorders can cause you to feel unusually restless and fidgety — especially while you’re trying to wind down for bed. For example, if you live with insomnia, you might feel anxious every night while you’re trying to get to sleep. Restless leg syndrome is another sleep disorder that can cause you to experience uncomfortable sensations in your legs and makes staying asleep a challenge. 

7. Physical health conditions

Certain physical health conditions can contribute to feelings of restlessness. For example, hyperthyroidism (an overactive thyroid) can lead to feelings of anxiety, restlessness, and agitation because of the way the thyroid affects your central nervous system. 

8. Medications

Certain medications used for mental and physical health conditions can cause an increased feeling of anxiety and agitation, which could feel like restlessness. If you’re experiencing restlessness as a side effect, talk to your medical provider. They can make helpful adjustments to your current treatment plan.

9. Worries

Feeling worried about something can lead to an everyday sense of restlessness, even if you don't have anxiety or any other mental health condition. Constantly dwelling on issues can cause your mind and body to remain in a state of heightened alertness.

10. Excitement

On the other hand, you can also feel more restless because you’re excited about something. For example, the day before you leave on a big trip or go on a first date can cause you to feel restless simply because you're so excited.

How to overcome restlessness

Restlessness can range from mild to potentially debilitating. If restlessness is chronic, unpleasant, or getting in the way of your daily functioning, there are ways to cope with it and feel more at ease.

Get grounded

First, it can be helpful to learn grounding techniques that you can use when you're feeling restless to calm your nervous system and connect back with the present moment. 

These can include practices like:

• Mindfulness: Practicing mindfulness helps you become aware of the present moment without judgment.

• Breathing techniques: Deep, slow breathing can help calm your body and reduce feelings of agitation.

• Progressive muscle relaxation: This involves tensing and then relaxing different muscle groups to relieve tension.

These techniques can reduce stress and anxiety, which may help you feel less restless as well.

Make lifestyle adjustments

Each person has different reasons for why they might be feeling restless. Sometimes, it can be helpful to consider changes you can make in your everyday life to find relief. Examples include:

• Getting quality sleep: A lack of sleep can make you feel more restless, and you can get caught in a vicious cycle. So, prioritize getting restful sleep every night — including getting medical support for conditions like restless leg syndrome if you need it.

• Reaching out for support: Trying to manage feelings of restlessness on your own can feel difficult and isolating. Leaning on your support network can help you feel less alone, and making changes might not feel so overwhelming.

• Incorporating movement: Exercise has been shown to reduce stress and anxiety. It can also help you sleep better. All of this could help you feel less restless over time.

Address underlying mental health and neurodevelopmental conditions

Because restlessness is so closely tied to several mental health and neurodevelopmental conditions, it may be necessary to address those underlying concerns to get to the root of your restlessness. For example, if you live with an anxiety disorder, you may have a hard time managing feelings of restlessness until you get treatment.

With the right support, you can manage both the symptoms of restlessness and any underlying conditions. Working with a therapist or mental health professional can help you gain control over these feelings and develop long-term strategies to find relief.

Clinician’s take

Feeling restless often means your mind or body is signaling that something needs attention. Sometimes it’s stress, fatigue, or even unprocessed emotions. Slowing down to notice what your body is trying to tell you can be the first step toward relief.

Ashley Ayala, LMFT

Clinical reviewer