By Dr. Shahrnaz Mashkoor, DNP, PMHNP-BC
You’ve had that wired-but-tired feeling where your leg bounces under the desk, your mind won’t stop racing, and relaxing feels impossible. Restlessness might appear during a stressful workday, after consuming too much caffeine, or for no apparent reason. It’s your body’s method of communicating that something isn’t right.
At the Wellness Institute of Southern Nevada, we have witnessed how frequent this is. Many of our patients come in feeling anxious, unfocused, and tired from their constant mental chatter.
In this post, we’re going to discuss why restlessness occurs and what to do when you catch yourself feeling it arise. Based on science and real-world outcomes, these five easy techniques are able to soothe your nervous system, ground your mind, and restore your mind and body to harmony.
What Is Restlessness and Why Do You Feel It?
Restlessness is a mix of mental agitation and physical unease. You might notice:
- Racing thoughts, as if your brain’s cursor is stuck
- Physical fidgeting, tapping feet, or drumming fingers
- Sleep trouble, tossing and turning at night
We all feel restless now and then—maybe before a big presentation or during a long commute. But when restlessness lingers, it can disrupt your focus, work, and even interpersonal relationships. Typical culprits are:
- Stress & Anxiety: Chronic stress floods your system with cortisol and adrenaline, leaving you “wired and tired.”
- Poor Sleep: Inadequate sleep disrupts your brain’s ability to regulate mood and focus.
- Caffeine or Sugar Overload: That extra cup of coffee or mid‑afternoon sugar rush may spike then crash your energy, intensifying restlessness.
- Underlying Conditions: ADHD, restless leg syndrome (~7–10% prevalence), hyperthyroidism, or medication side effects can all contribute.
Getting to know why you’re restless is the initial key to discovering how to break free from restlessness and regain calm.
5 Practical Methods to Overcome Restlessness
Following are five simple day-to-day strategies—supported by research and clinical practice—to help you finally answer the question: How to stop feeling restless?
1. Move Your Body: Physical Activity to Channel Energy
Sitting stationary might exacerbate restlessness. According to research, even 10 minutes of vigorous walking can reduce anxiety by up to 25% while also lowering stress chemicals. Try the following micro-workouts:
- Morning Boost: To release stagnated energy, do 5 minutes of jumping jacks, high knees, or marching in place.
- Desk Stretches: Every hour, stand up, roll your shoulders, and stretch your hamstrings for 2 minutes.
- Evening Wind‑Down: A 20-minute exercise or bike ride can reduce adrenaline and improve sleep.
Regular exercise also releases endorphins—the brain’s natural mood lifters—which further calm restlessness and enhance concentration for hours afterward.
2. Practice Mindfulness & Breathing Exercises
Your mind tends to race because it’s fixated on worrying about the future or regretting the past. Mindfulness teaches you to remain present, calming mental agitation. Try these quick practices when you feel restless:
- 5‑4‑3‑2‑1 Grounding Drill: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. This brings your mind into the present moment.
- Box Breathing: Breathe in for 4 seconds, hold for 4, breathe out for 4. Do this 4 times. This simple rhythm can decrease heart rate and send a message of safety to your brain.
- Guided Imagery: Close your eyes and envision a peaceful spot—your go-to beach or woods. Use all your senses: feel the sand, listen to the birds, sense the pine.
Research indicates that as few as 5 minutes of mindfulness decreases restlessness and enhances focus by 20–30%.
3. Optimize Sleep Hygiene
Poor sleep breeds restlessness, and restlessness ruins sleep—a vicious loop. Here’s what to do when you feel restless at night:
- Consistent Schedule: Go to bed and wake up within the same 30‑minute window, even on weekends.
- Wind‑Down Ritual: Dim lights and stay away from screens 1 hour before sleep. Do some gentle yoga or read a book or journal.
- Sleep Environment: Make your bedroom cool (65°F), dark, and quiet. If necessary, consider blackout curtains or a white‑noise machine.
- Limit Stimulants: Avoid caffeine after noon. Swap that late‑day latte for herbal tea or warm milk.
Good sleep not only suppresses nighttime restlessness but also enhances daytime concentration and emotional control.
4. Engage in a Calming Hobby or Social Connection
Engaging in something you enjoy channels restless energy into positive interaction. And connecting with others combats the isolation that often accompanies agitation. Try:
- Creative Outlets: Drawing, knitting, or playing a musical instrument can absorb your attention and soothe racing minds.
- Volunteer Work: Helping others shifts focus outward and fosters a sense of purpose—a powerful antidote to inner restlessness.
- Social Check‑Ins: Schedule a 10‑minute call with a friend or family member each day. Talking through your feelings can reduce mental churn.
In a survey, 85% of adults said that social support made them handle daily stress and restlessness better.
5. Seek Professional Guidance When Needed
Sometimes self-help strategies aren’t sufficient—particularly if restlessness alerts a deeper issue such as anxiety, ADHD, or sleep disorder. Consulting a professional can identify the reason and develop an individualized strategy. Treatment options with good results involve:
- Cognitive‑Behavioral Therapy (CBT): An evidence-based strategy that assists you in reframing negative thoughts responsible for restlessness.
- Medication Management: In cases of intense anxiety or ADHD, medication could be considered. A psychiatric nurse practitioner can advise you on alternatives such as low-dose SSRIs or ADHD stimulants.
- Holistic Therapies: Mind-body practices such as biofeedback, progressive muscle relaxation, or yoga therapy may be incorporated into your care.
At the Wellness Institute of Southern Nevada, we develop individualized plans that integrate therapy, lifestyle changes, and medication so that you receive proper support in resolving restlessness once and for all.
When Restlessness Signals Something More Serious
Although occasional restlessness is common, persistent restlessness lasting a few weeks or months – particularly when it is paired with sleep issues, mood swings, or trouble working – can be a sign of underlying disorders such as anxiety disorders, ADHD, or bipolar disorder.
Red flags that warrant professional evaluation:
- Restlessness that interferes with work, relationships, or daily activities
- Accompanied by significant mood changes, sleep disturbances, or substance use
- Physical symptoms like heart palpitations, tremors, or significant weight changes
- Thoughts of self-harm or feeling hopeless
How Dr. Shahrnaz Mashkoor can help
Small, steady changes such as mindful movement, improved sleep, or brief breathing exercises can pay huge dividends. The aim is movement in the direction of feeling more grounded and present.
At the Wellness Institute of Southern Nevada, we assist you in revealing what’s behind your restlessness—be it anxiety, lifestyle patterns, nutrient irregularities, or something more. With the appropriate support, you are able to shift that restless energy into clarity, calm, and control.
If you’re willing to uncover the source of your restlessness, book a free 15-minute consultation. We’ll create a customized plan together that makes you feel comfortable—in your mind, body, and daily life.