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Restlessness: 10 tips & 5 methods against nervousness

Of course, it would be most beautiful if we could always rest completely within ourselves. But unfortunately, that is usually not the reality. With our tips and exercises, you’ll get a whole lot closer to your serenity and leave your inner turmoil behind.

Most people know seemingly causeless inner restlessness and nervousness, for many it is even part of everyday life. It’s annoying and can make you unhappy and even sick in the long run. Fortunately, there are many ways to curb inner restlessness.

10 tips against inner restlessness

Below we have ten tips for you to help you find more serenity and finally leave your inner restlessness behind.

Symptoms of Inner Restlessness

Inner restlessness can have various symptoms. Among the typical manifestations are the following:

  • Headache/Migraine
  • Sleep disturbances
  • Hot flashes
  • Sweating
  • Dizziness
  • Nausea
  • High pulse
  • Difficulty concentrating

Back to the here and now

Get rid of inner turmoil: Back to the here and now

When your inner restlessness rises, you notice it in many small signals: You feel like you can’t sit still and still have a hundred things to do. You might get palpitations, your hands shake, or you can’t sleep.

Your concentration and performance may suffer, and you may get anxiety. As soon as you notice any of these symptoms, you can counteract them. Pause for a moment in what you are doing and reflect on where you are.

Notice what you can see, hear, smell and feel around you and say to yourself, "I am in the here and now." Even this small exercise can dissipate or at least improve restlessness.

Take rest breaks

Most likely, your restlessness is related to stress. To get rid of it, you need to understand it first: Stress is actually a short-term reaction to a threat.

It enables your body and mind to perform at their best. This does no harm and can even do you good. The only prerequisite is that the stressful moments are followed by calm phases in which body and mind can rest and the stress hormones can be reduced.

If these periods do not occur, you will find yourself permanently at a very high stress level, which will lead to inner restlessness, among other things. Therefore, make sure that you have daily rest periods where you can relax.

If you want to find out more about stress relief, we have some tips in this article.

Reduce Caffeine

Reduce your coffee intake

Sometimes inner turmoil can have mundane reasons: too much caffeine. Try reducing your coffee consumption or switching to decaffeinated coffee for a few days.

It’s possible that this will solve the problem. Black tea, green tea or cola can also contribute to high caffeine levels. Therefore, you should also enjoy these drinks only in moderation or omit them completely on a trial basis.


Inner restlessness quickly leads to the "thought carousel": The head tries to explain the restlessness and find a thousand reasons for it. This leads to anxiety or even more restlessness.

Stopping this carousel of thoughts is possible, but not easy. Distraction is helpful: Do something completely different that requires your attention. This will make you calmer inside sooner or later.

Ruling out physical causes

If your nervousness has existed for a long time and cannot be significantly improved by our tips and methods, you should consult a doctor. Sometimes a physical illness is behind the restlessness, for example high blood pressure, a heart problem or a thyroid disease.

In such a case, the cause must of course be treated. Hormonal changes, for example during the menopause, can also lead to inner restlessness. To be on the safe side, have a checkup to make sure you’re completely healthy.

Reduce stress in everyday life

Reduce your everyday stress

Resting is an important factor, but there are many other points where you can reduce stress:

  • Check if you can hand off or put off some of your tasks
  • Find out what exactly is stressing you out and how you can avoid or improve those situations.
  • Resolve overt conflicts that are stressing you out.
  • Learn to say "no" when more tasks are assigned to you.
  • Talk to your family members about feeling stressed. Figure out together how they can take the pressure off you.

Medicinal plants for inner restlessness

Especially if restlessness disturbs your sleep, you can use medicinal plants to help you relax more. For example, baldrian, hops, or lavender are helpful. You can take them in the form of tablets or capsules, use them as a bath additive, or vaporize them in a fragrance lamp.

However, you should be aware that this will only improve the symptoms, but will not change the actual causes. In the long run, you should still try to find out the reasons for your nervousness.

Listen to music

Music has a powerful effect on our moods and emotions. You can take advantage of it! Put together a playlist of songs that calm you down. This can be relaxation music, but also any other music that "gets you down" and triggers pleasant feelings in you.

Regular exercise

Sports and exercise provide compensation for inner restlessness

Sometimes inner restlessness is an expression of the urge to move. Especially if you don’t move much in everyday life, you might simply lack a physical balance.

Make sure you get regular exercise, for example by taking a brisk walk during your lunch break. Just by doing this one thing, your restlessness can drop significantly.


Smiling makes you happy, that’s not just a truism. It is now known that the brain "queries" facial expressions and then releases the appropriate hormones to match. Smiling signals to the brain, "I’m fine." And then it behaves accordingly. Therefore, get into the habit of having a smile on your lips as often as possible.

Methods against inner restlessness

In the following we have five exercises against inner restlessness for you. With these methods you can train yourself serenity.

Progressive muscle relaxation

Progressive muscle relaxation is one of the most researched relaxation methods. In this technique, you tense individual muscle groups one after the other, and then relax them again. In this way you can release tension from the body. This also has a positive effect on your mind: You feel altogether more relaxed and loosened.

Progressive muscle relaxation is easy to learn, you can even learn the basic techniques yourself with the help of descriptions and videos. As with all relaxation techniques, however, the same applies here: The full effect unfolds only if you practice regularly.

Autogenic Training

Autogenic Training

Autogenic training is also very well researched and has been shown to have calming and relaxing effects. In this method, you work primarily with autosuggestions, which are phrases that you say to yourself.

Typical phrases are, for example: "My body is heavy" or "My breathing is calm and even". However, autogenic training is more difficult to learn than progressive muscle relaxation. Courses are available at adult education centers, for example. Often, health insurance companies even cover part of the costs.

Breathing exercises

The breath is very closely related to inner calm or restlessness: If we are relaxed and loosened, the breath is deep and calm. If we are excited, nervous or anxious, we breathe faster and shallower. This relationship also works in reverse: when you breathe deeper and calmer, you become more relaxed. That’s why breathing exercises help very directly with inner turmoil.

Laughter Yoga

Learning serenity with (laughter) yoga

Laughter yoga looks a bit strange from the outside, but it has a powerful effect on well-being. The basic idea is: even artificial laughter relaxes and makes you happy. You can reduce your inner restlessness with this form of yoga;

Various exercises ensure that the initially artificial laughter eventually turns into real laughter. Many participants report regular fits of laughter, such as they last experienced in childhood. This technique is therefore great fun and contributes significantly to relaxation.


Tai-chi is originally a martial art that originated in China. Today, however, it is mainly used as a movement teaching that can serve for personal development, relaxation and meditation.

Body tension, breathing exercises and attention are among the principles of Tai Chi. You’ll learn a whole new relaxed posture: relaxation in Tai Chi is not meant to be limp and powerless. Instead, only those muscle areas are tensed that are necessary for a body position. The movements are flowing and should be performed very attentively.

Which method sounds particularly interesting to you? And which tip can you implement immediately? Start today to find more inner peace.

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