Overcoming Restlessness: 5 Strategies That Actually Help

By Fathima Chowdhury, PA-C — Next Step Psychiatry, Lilburn, GA

That nagging inability to sit still. The constant urge to move, fidget, or do something—anything—even when you're supposed to be relaxing. Restlessness is more than an inconvenience. When it becomes chronic, it can disrupt sleep, damage productivity, strain relationships, and significantly diminish your quality of life.

If restlessness has become your daily companion, it's worth understanding what's driving it and what you can do about it.

What Causes Restlessness?

Restlessness can stem from a range of sources:

• Anxiety disorders: Generalized anxiety disorder frequently manifests as a feeling of being "keyed up" or unable to relax.
• ADHD: Hyperactivity in adults often presents as internal restlessness rather than the obvious physical hyperactivity seen in children.
• Depression: While often associated with low energy, some forms of depression include psychomotor agitation—an internal sense of restlessness.
• Excess caffeine or stimulants: That third cup of coffee might be doing more harm than good.
• Medication side effects: Some medications, including certain antidepressants, can cause akathisia (a type of restlessness).
• Hormonal imbalances: Thyroid dysfunction is a common but often overlooked contributor.
• Poor sleep: Sleep deprivation paradoxically increases restlessness and agitation.

5 Strategies for Managing Restlessness

1. Get Moving—Intentionally

When your body is screaming for movement, give it movement—but on your terms. Regular exercise channels restless energy productively. You don't need a gym membership; a brisk walk along the trails at Lilburn City Park or a morning jog around your Gwinnett County neighborhood can make a real difference. Aim for at least 30 minutes of moderate activity most days.

2. Establish a Sleep Routine

Restlessness and poor sleep create a vicious cycle. Break it by building consistent sleep habits: go to bed and wake up at the same time daily, limit screens before bed, keep your bedroom cool and dark, and avoid caffeine after early afternoon.

3. Reduce Stimulant Intake

Audit your caffeine and sugar consumption. If you're drinking coffee throughout the day and eating high-sugar snacks, you're likely fueling the restlessness. Try cutting back gradually and notice how your body responds.

4. Practice Mindfulness or Breathwork

Mindfulness meditation and controlled breathing exercises can calm an overactive nervous system. Even five minutes of focused breathing can interrupt the restlessness cycle. Apps like Insight Timer or Calm can guide you through short sessions.

5. Talk to a Professional

If restlessness is persistent and affecting your daily life, it's important to determine whether an underlying condition—like anxiety, ADHD, or a thyroid issue—is driving it. A psychiatric evaluation can identify the root cause and guide appropriate treatment, which may include medication, therapy, or lifestyle modifications.

Avoid Unhealthy Coping Mechanisms

When restlessness becomes unbearable, it's tempting to turn to alcohol, excessive social media, binge eating, or other quick fixes. These might provide momentary relief but often worsen the underlying problem. If you notice yourself relying on these patterns, it's a strong signal that professional support could help.

Disclaimer: This article is for informational purposes only and does not replace professional medical advice.