Why Do I Feel Restless? Symptoms And Treatment For Restlessness
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Why do I feel restless? Possible causes of restlessness
The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V), lists restlessness as a symptom of several mental illnesses. Although you don’t have to have a mental illness to experience distressing amounts of restlessness, you may want to discuss a few potential mental health-related causes of the condition with your doctor or therapist.
Anxiety disorders
Various anxiety disorders are associated with restlessness. Anxiety disorders are among the most frequently experienced mental health conditions in the United States. In addition to physical restlessness, a person with an anxiety disorder might also experience mental turmoil, such as racing thoughts or excessive worry.
Anxiety disorders like social anxiety disorder and generalized anxiety disorder (GAD) often cause restlessness due to fear or a desire to avoid stress. Anxiety disorders can affect people of all ages and backgrounds, and they are highly treatable. Mindfulness, journaling, and talking to a therapist are a few ways to decrease anxiety-related restlessness.
Attention-deficit/hyperactivity disorder (ADHD)
A person with ADHD may experience predominantly inattentive or hyperactive/impulsive symptoms. ADHD can also result in a combined presentation of physical and psychological signs. Symptoms like restlessness, fidgeting, and feeling like you are “driven by a motor” can be signs of primarily hyperactive or combined type ADHD in adults and children.
Post-traumatic stress disorder (PTSD)
Post-traumatic stress disorder (PTSD) features hyperarousal symptoms like restlessness, hypervigilance, being “on edge,” and startling easily. Treatment for PTSD, like psychotherapy, can help individuals manage or reduce their symptoms.
Not everyone who experiences trauma develops PTSD, but some do. Even if someone does not have PTSD, trauma can still affect a person’s life and well-being, which may cause restlessness.
Depression
As with anxiety disorders, restlessness is a potential symptom of depression. Several types of depression can include restlessness as a symptom, including major depressive disorder (MDD) and premenstrual dysphoric disorder (PMDD). It is also common for people with depression to experience a co-occurring anxiety disorder, which can exacerbate restlessness symptoms.
In addition to feeling physically restless, a person living with a depressive disorder may experience sleep disturbances, including poor sleep quality, sleeping too much, or sleeping too little.
Bipolar disorder
Bipolar disorder is characterized by alternating periods of mania or hypomania and depression. In some cases, a person with bipolar disorder may be at a baseline state, meaning they do not have excessively high or low moods.
Bipolar disorder may cause unusual restlessness in addition to the following restlessness-adjacent symptoms:
- Increased energy
- Agitation
- Irritability
- A decreased need for sleep
- Impulsivity
- Engaging in risky behavior
These symptoms commonly occur during a manic or hypomanic episode of bipolar disorder.
Other mental or physical health conditions, like restless leg syndrome
Other mental health conditions can lead to the experience of restlessness, although it may not be as predominant of a symptom as in the conditions described above. These conditions include:
- Substance use disorders
- Eating disorders
- Obsessive-compulsive disorder
- Restless leg syndrome (RLS)
How do I know if restlessness is caused by a mental health condition such as anxiety or depression?
There are a couple of steps you can take to understand the causes of your restlessness.
Talk to a doctor
Talk with a medical or mental health professional to understand whether your restlessness is a symptom of a mental illness. Your doctor can also help you develop a treatment plan for your restlessness, regardless of its cause.
When you meet with your doctor, you can discuss your concerns and ask for physical or psychological testing to determine the cause. Even if a doctor or therapist cannot decide on a diagnosis, they may be able to refer you to a specialist who can provide you with an adequate assessment and diagnosis. Since symptoms of physical and mental health conditions sometimes overlap, consulting with a professional can be vital. You may be able to determine if your restlessness is caused by a mental health condition or a physical health condition such as a movement disorder or rheumatoid arthritis.
Log how your symptoms make you feel
Consider keeping a daily thought and feelings log in which you take brief notes on how you feel throughout the day. You can also include a number rating system for how restless you feel. Over time, you may reflect on your notes to determine if there are any patterns or identifiable causes of your restlessness. If so, these observations can be helpful to talk about with your doctor or therapist as you seek a solution.
How to cope with restlessness
You can take several steps to cope with your restlessness and find support.
- Notice what heightens symptoms. Certain stimuli may worsen the symptoms of restlessness. For example, stress and caffeine can cause a racing heart and shallow breathing, which might contribute to anxiety, which can cause restlessness. Awareness of what exacerbates your symptoms may help you manage or prevent these symptoms.
- Address lifestyle factors. Poor stress management, insufficient sleep, drinking caffeine or alcohol, not eating enough nourishing food, and other lifestyle factors can impact restlessness. A daily routine that supports your overall health, including time to de-stress, practice sleep hygiene, prioritize physical activity, or cook nutrient-dense meals, can be beneficial for your body.
- Build a toolkit of coping skills. Consider developing coping skills to use when restlessness occurs. These skills can include breathing exercises, grounding, mindfulness activities, going outside, and physical activity, among others. A therapist can also help you brainstorm a list of additional skills.
- Find support with others. Whatever the cause of your restlessness, you may want to find a support group where you can speak with others who experience the same symptoms. For example, a support group for anxiety disorders, ADHD, or PTSD might be helpful, depending on other underlying mental health conditions. For some people, it can be a relief to meet others who understand their experience.
Finding professional help for restlessness
Establishing a relationship with health professionals who know you and your history can be crucial in finding help for restlessness. If you haven’t reached out to a therapist due to barriers in receiving care, like cost, distance, or availability, you might find online counseling through a platform like BetterHelp beneficial. You may find that online therapy can make the process of finding a therapist more straightforward, with thousands of cost-effective providers available. You can also choose between phone, video, or live chat sessions with an online therapist, which gives you the flexibility to attend therapy in a way that works for you.
Studies have found that internet-based therapy is an effective treatment option for a wide range of mental health concerns that can cause restlessness, including anxiety disorders, depression, and PTSD.
Takeaway
Why do I feel anxious or restless for no reason?
Most people feel restless, anxious, or stressed from time to time. Oftentimes, there’s a clear trigger—such as a public speaking event, social situation, or an approaching deadline—that brought on the feeling.
When you’re feeling anxious for seemingly no reason, it can be confusing and challenging to know why you’re feeling the way you do and what to do about it. Some of the reasons you might be experiencing unexplained anxiety include:
- Mental disorders: Disorders like depression, anxiety, PTSD, and sleep disorders can cause recurrent or chronic symptoms that don’t seem to go away on their own. With anxiety disorders, you may find yourself feeling restless or overthinking when there’s no real threat.
- Underlying medical conditions: Some medical conditions, like heart disease, hyperthyroidism, or polycystic ovarian syndrome (PCOS), are linked to anxiety. In some cases, treating the underlying condition(s) can help you stop feeling restless.
- Some medications: Some medications include anxiety as a side effect. If you’ve developed symptoms of anxiety after starting a new medication, it may be time to reach out to your healthcare provider for medical advice.
To stop feeling anxious all the time, you can incorporate self-help tools (like relaxation techniques or deep breathing exercises) into your life, go to therapy, get evaluated by a medical practitioner for underlying problems, and adopt healthier lifestyle habits.
What is the 3-3-3 rule for anxiety disorder?
The 3-3-3 rule is a coping strategy that can help people become more focused and grounded during a bout of anxiety. Here’s how you can use this tool:
Three things you see: Look around you, naming three things you see.
Three things you hear: Notice the sounds around you. Perhaps you hear distant conversations, cars whizzing by, breeze rattling leaves, or a fan running in your room.
Three things you feel: What is your body currently touching? How does the air feel against your skin? How do the things you’re touching feel? Are they hot, cold, damp, or dry?
By focusing your attention on your immediate surroundings and your place in it, you may find that you’re able to relieve yourself from overthinking and center yourself on the present moment. The 3-3-3 rule can be used on its own or incorporated into a larger mindfulness practice.
What drink helps as a treatment for symptoms of restless legs syndrome (RLS)?
Some people promote the use of quinine-containing tonic water for the relief of restless leg syndrome (RLS). However, while quinine was a historically prescribed remedy for muscle cramps and RLS, it’s been shown to be dangerous for long-term use, with potentially serious side-effects.
Other methods of treatment for symptoms of restless legs syndrome (RLS) or feeling restless
Other methods for managing RLS symptoms include increased exercise, yoga, walking, discussing prescription medication changes with your doctor, limiting intake of alcohol, caffeine and cigarettes, and adopting a regular nighttime routine.
What food calms restless leg syndrome?
Foods that might help you calm restless legs include those rich in iron (like dark leafy greens and lean meat), fresh fruits, vegetables, legumes, beans, seeds, and nuts. Limiting refined food consumption may also help, in addition to avoiding alcohol, cigarettes, excess caffeine, and other substance use.
Why do I feel restless at night?
Restless leg syndrome is worse at night for many people. It’s theorized that this might be due to dopamine levels, which drop at night, increasing the likelihood of muscle spasms and other involuntary movements. Other triggers, like late-day caffeine consumption, irregular sleeping habits, or not getting much movement during the day, can contribute to nighttime restlessness.
What vitamin stops restless leg syndrome?
If you have restless leg syndrome, it’s possible that an underlying vitamin deficiency might be present, such as vitamin B12, vitamin B6, or iron deficiency. Before making dietary changes or incorporating a new supplement into your routine, however, it’s a good idea to get evaluated by your healthcare provider. They may want to give you a physical exam, order labs to check your vitamin levels, rule out underlying causes of restlessness, and ensure your medications won’t interact with a new drug or supplement first.
How do you suppress restlessness?
The following self-care methods may help you calm symptoms of restlessness:
- Deep breathing exercises
- Journaling
- Meditation
- Light exercise, like yoga, walking, stretching, jogging, or bodyweight exercises
- More intensive cardio exercises, like HIIT, cycling, or strength training with weights
- Talking to loved ones
- Eating a nutritious diet
- Limiting the intake of caffeine and alcohol, particularly in the evening
- Make space for alone time before bed
- Volunteer for a cause you care about
- Find a new hobby
If restlessness is persistent or recurrent, it may be due to an underlying physical or mental health condition. Consider making an appointment with a medical practitioner to rule out symptoms of a physical condition or side effect of a medication. A licensed talk therapist can help you develop healthy coping strategies to manage restlessness more effectively.
What foods are calming?
If you’re experiencing anxiety or restlessness, there are some foods and beverages that might bring some calm. These include herbal teas, dark leafy greens high in magnesium, legumes, avocados, nuts, seeds, fresh fruits, fatty fish, and whole grains.
It’s theorized that part of the reason food has a significant impact on mood is the gut-brain axis, where around 95% of serotonin receptors are found.
How do you fall asleep when you are restless?
If you’re feeling restless before bed, it can be helpful to go for an evening walk, stretch, meditation, practice deep breathing, use progressive muscle relaxation strategies, journaling, or read a book.
In the future, you may also be able to reduce the likelihood of restlessness by getting enough exercise, eating a magnesium-rich diet, avoiding work or high stimulation in the evening, limiting caffeine consumption to the morning, avoiding alcohol and cigarettes, and establishing a routine screen-free nighttime routine.
What deficiency makes you restless?
Restlessness can be caused by many things, including mental disorders, physical conditions, and deficiencies. For example, iron deficiency anemia may lead to a drop in dopamine levels and secondary symptoms of restlessness, and some studies show that vitamin D deficiency may also lead to restlessness. Other things, like pregnancy, menopause, renal disease, multiple sclerosis, diabetes, and chronic stress, are also related to restlessness.
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