There are times in life when we feel like our bodies are racing ahead of us; our legs bounce, our thoughts spin, and our hearts race for no apparent reason. We might think of this experience as “nervous energy” or “agitation,” but whatever we call it, it’s usually the body’s way of trying to find safety.
Restlessness can feel like we’re on alert even when nothing’s wrong. It’s the sensation that keeps us pacing when we’d rather relax, scrolling when we want to sleep, or replaying thoughts we can’t seem to settle. For some people, this tension fades when stress passes. But for others, it blends into anxiety.
When anxiety fills the mind with worry, restlessness can take over the body. Together, they can make even ordinary moments feel uncomfortable and overwhelming. If anxiety is causing you physical issues like persistent restlessness, a mental health professional can provide valuable guidance and relief.
This page can also help you better understand psychomotor agitation symptoms like restlessness and how they’re linked to anxiety by exploring:
- What restlessness and anxiety are and how they’re connected
- The causes of restlessness and anxiety
- Signs of severe anxiety
- Ways to cope with restless energy
- Answers to commonly asked questions about anxiety and restlessness
What Is Restlessness?
Restlessness is a feeling of unease, agitation, or the inability to sit still. Everybody feels restless from time to time. Maybe you’re nervous about a meeting and have pacing nervous habits. Or perhaps you’re excited for a date and find your legs bouncing.
Restlessness is a physiological response to the nervous system sensing potential danger or uncertainty. When this happens, the body activates the stress response, in which hormones like adrenaline and cortisol are released.[1]
These hormones prepare the body to act. But when there’s nowhere for this energy to go, it stays trapped inside and instead shows up as agitation, irritability, or unease. Sometimes this restlessness is temporary because of a stressful day or too much caffeine. But other times it stays around, often accompanied by anxiety, burnout, or trauma.
Signs of Restlessness and Anxiety
Restlessness and anxiety can show up both physically and mentally. Signs you might be dealing with restlessness or anxiety often include psychomotor agitation symptoms, like:
- Pacing or having a difficult time sitting still
- Tapping or wringing your hands
- Finding yourself talking fast or having racing thoughts
- Starting or ending tasks abruptly
- Fidgeting or moving objects for no reason
Aside from the physical symptoms of restlessness, the emotional or cognitive signs might include:
- Constantly overthinking
- Having a difficult time concentrating or staying focused
- Feeling irritable or more impatient than normal
- Feeling “on edge” or easily startled
When restlessness and anxiety combine, the tension in the body and the worry in the mind fuel each other. This can create a cycle that makes it hard for the nervous system to calm down.
How Restlessness & Anxiety in Adults Are Connected
Anxiety and restlessness are two sides of the same coin, with one living in the body and the other in the mind. This is because anxiety activates the sympathetic nervous system, triggering the fight-or-flight response.[2]
As a result of this activation, the brain interprets that something might be wrong and prepares the body for action. This heightened state of readiness is helpful when there’s danger, but when this response is chronic, it makes it difficult for the body to relax. This nervous system overactivity is where restlessness occurs.
We might describe this feeling as being “on edge.” The mind loops through “what ifs,” while the body keeps scanning for threats that don’t exist, resulting in anxious thoughts triggering physical tension and physical tensions fueling anxious thoughts.
What Causes Restlessness and Anxiety in Adults?
beneath the surface needs attention. Sometimes this message is as simple as I’m overstimulated, but other times it may point to a serious medical condition.
Some possible causes of restlessness and anxiety might be:
Mental Health Conditions
Anxiety and restlessness are related to several other mental health conditions, like depression, bipolar disorder, and trauma.
Agitation in depression is a common symptom, even though many of us picture depression as having less energy. Studies show that around 20% of people with depression have reported symptoms of agitation or restlessness.[3] This might show up as difficulty sleeping or getting comfortable, or else feeling more tense.
In bipolar disorder, anxiety, agitation, and restlessness are indicators of episodes of mania or hypomania. During these episodes, the bipolar agitation signs might be fast talking, jumping from one topic to another, not sleeping, or difficulty sitting still.[4]
Trauma and agitation occur because the body might be stuck in survival mode. Restlessness, anxiety, and difficulty sleeping are just a few of the symptoms of hypervigilance caused by trauma.[5]
Lifestyle Factors
Life can sometimes make it difficult for us to remain still. Caffeine, screen time, and noise can keep the body wired long after work is done. Irregular sleep and a lack of routine can also contribute to a sense of tension that you can’t “turn off.” When we don’t give our bodies consistent opportunities to wind down, it learns to expect motion even when we’re craving rest.
Medical or Biological Conditions
Sometimes it’s medical conditions that cause hyperactivity in adults. Conditions like sleep apnea, restless leg syndrome, and hyperthyroidism can all result in difficulty remaining still or increased agitation or anxiety.[6]
Substance Use
Some substances, like caffeine, nicotine, and stimulants, overstimulate the nervous system. Other substances, like alcohol and depressants, can lead to restlessness or anxiety as part of the withdrawal process.[7] In fact, even subtle changes, like cutting back on coffee or skipping a nightly drink, can temporarily increase restlessness before the body recalibrates.
Coping With Restless Energy
Finding relief from increased physical agitation and restlessness is about combining daily practices to calm the nervous system with therapeutic support to address the root causes.
Supportive strategies and evidence-based approaches to cope with restlessness include:
Grounding and Relaxation Tools
Grounding helps us stay in the present when our bodies are feeling restless. The techniques teach us to slow down and calm restless energy. Further, relaxation tools, like deep breathing, sensory awareness, and progressive muscle relaxation, can disrupt the cycle of tension and anxiety so our nervous systems know it’s okay to switch off.[8]
Mindfulness and Cognitive Techniques
Mindfulness allows us to observe thoughts without judgment. When our anxiety is trying to make our minds race ahead and think up every negative possibility, mindfulness brings us back to reality.[9]
Cognitive behavioral therapy (CBT), one of the most effective approaches for anxiety, builds on this by identifying the thought patterns that fuel worry and reframing them into more balanced perspectives.[10] This process helps loosen anxiety’s grip and quiet the body’s urge to stay on alert.
Somatic and Body-Based Therapies
Sometimes talking isn’t enough. In these instances, somatic approaches, like eye movement desensitization and reprocessing (EMDR), somatic experiencing, and biofeedback, help by directly addressing how the body stores tension.[11] These can be especially helpful when stress and physical symptoms stem from trauma or chronic stress.
Medication
For some, a combination of therapy and medication is helpful to reduce restlessness and anxiety. Medication for agitation can include SSRIs, beta-blockers, or anti-anxiety prescriptions. While these may be helpful for decreasing symptoms, they work best when paired with lifestyle adjustments and therapy.
Mission Connection: Support for Restlessness and Anxiety
Mission Connection provides mental health treatment for issues like restlessness, anxiety, and agitation. We understand that these symptoms are the body’s way of communicating unmet needs. Using evidence-based approaches, like CBT and somatic therapy, with mindfulness practices for relaxation, we aim to help you calm your mind and your body.
If restlessness or anxiety has started to interfere with your peace of mind, find support with Mission Connection. Reach out to us today to begin rediscovering calm and balance in your everyday life.
FAQs About Restlessness and Anxiety
The goal of this page was to help you understand where restlessness and anxiety can come from and how you can find relief. However, it’s natural to still have some concerns. For this reason, we’ve provided some responses to FAQs on the topic.
1. What Does Restlessness Feel Like?
Restlessness can feel like a constant urge to move or fidget, or a difficulty sitting still. It can also show up mentally as racing thoughts, feeling on edge, or irritability. You might also find yourself pacing, tapping your hands or feet, or snapping out at others because you can’t get relief.
2. Do I Need Mental Health Inpatient Treatment if I Have Severe Anxiety or Restlessness?
You do not necessarily need inpatient treatment if you have severe anxiety or restlessness. In some cases, if the distress from the anxiety is causing you to have thoughts of hurting yourself or others, you may benefit from inpatient support. Alternatively, if the restlessness is so extreme that it’s impairing your functioning, inpatient support can provide the space to help you manage your symptoms in a safe environment.
3. How Do You Calm a Restless Body?
You can calm restlessness by practicing relaxation techniques, regularly exercising or moving, and getting enough sleep. You might also try reducing things that are stimulating, like caffeine, nicotine, or screen time. Techniques like deep breathing and grounding can also help you stay in the moment and reduce physical tension in the body.
4. Why Do I Feel Agitated or Restless at Night?
You might feel agitated or restless at night because of anxiety, stress, or physical conditions like restless leg syndrome or thyroid issues. You may not notice the restlessness during the day, but once you lie down and try to relax, you might find it difficult to stay still and shut down your mind.
5. Does Mission Connection Treat Anxiety and Restlessness?
Yes, we provide personalized support for anxiety and restlessness through our evidence-based approaches. Combining these tools with relaxation techniques, we can help you find a sense of stillness and calm.
References
- Harvard Health (2024). Understanding the stress response. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
- Wenner, M. M. (2018). Sympathetic activation in chronic anxiety: not just at the “height” of stress. Journal of Neurophysiology, 120(1), 7–8. https://doi.org/10.1152/jn.00220.2018
- Akiskal, H. S. et al. (2005). Agitated “unipolar” depression re-conceptualized as a depressive mixed state: implications for the antidepressant-suicide controversy. Journal of Affective Disorders, 85(3), 245–258. https://doi.org/10.1016/j.jad.2004.12.004
- Suppes, T. et al. (2017). Anxiety, irritability, and agitation as indicators of bipolar mania with depressive symptoms: a post hoc analysis of two clinical trials. International Journal of Bipolar Disorders, 5(1), 36. https://doi.org/10.1186/s40345-017-0103-7
- Center for Substance Abuse Treatment (2014). Understanding the impact of trauma. Trauma-Informed Care in Behavioral Health Services / NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK207191/
- National Institute of Neurological Disorders and Stroke Restless legs syndrome. National Institute of Neurological Disorders and Stroke (NINDS). https://www.ninds.nih.gov/health-information/disorders/restless-legs-syndrome
- Regina, A. C., Gokarakonda, S. B., & Attia, F. N. (2024). Withdrawal syndromes. StatPearls Publishing / NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK459239/
- Norelli, S. K., Long, A., & Krepps, J. M. (2023). Relaxation techniques. StatPearls Publishing / NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK513238/
- Davis, D. M., & Hayes, J. A. (2012). What are the benefits of mindfulness? Monitor on Psychology, 43(7). https://www.apa.org/monitor/2012/07-08/ce-corner
- Curtiss, J. E. et al. (2021). Cognitive-behavioral treatments for anxiety and stress-related disorders. FOCUS: The Journal of Lifelong Learning in Psychiatry, 19(2), 184–189. https://doi.org/10.1176/appi.focus.20200045
- Kuhfuß, M. et al. (2021). Somatic experiencing – effectiveness and key factors of a body-oriented trauma therapy: a scoping literature review. European Journal of Psychotraumatology, 12(1), 1929023. https://doi.org/10.1080/20008198.2021.1929023