Restlessness in Adults: Causes, Symptoms, and Real-life Solutions

Physical Symptoms of Restlessness

Anxiety and restlessness look very similar. This might be because restlessness is often a symptom of stress and anxiety. So when you’re feeling restless, it can feel similar to when your nervous system is on high alert from stress.^[1]

Therefore, you might experience physical symptoms, such as:

• Muscle tension or tightness, especially in the neck, shoulders, or jaw
• Fidgeting, pacing, or difficulty sitting still
• Increased heart rate or shallow breathing
• Sweating, trembling, or feeling jittery
• Digestive changes, such as nausea or stomach discomfort
• Sleep disturbances and restlessness, including trouble falling asleep, frequent waking, or feeling unrested even after a full night’s sleep

When there is no real danger, the excess energy our bodies produce when stressed has nowhere to go, resulting in a continued feeling of restlessness or being unable to relax.

Emotional Symptoms of Restlessness

Aside from the physical symptoms that we can see and feel, restlessness may also shape how we think, feel, and behave.

The emotional symptoms of restlessness might include:

• Racing thoughts or being unable to turn the brain “off,” making it hard to focus or relax
• Feeling irritable or impatient, especially when there’s nothing else going on
• Being “on edge” or unable to unwind, even when things seem calm
• Feeling easily overwhelmed or mentally fatigued
• Difficulty concentrating or focusing

This kind of mental restlessness can also contribute to mental health and sleep issues, where the mind stays active long after the body wants to rest. Over time, it can lead to emotional exhaustion, burnout, or an increased risk of anxiety and depressive symptoms.

Stress and Anxiety

Stress and anxiety are major contributors to feeling restless. When our bodies perceive ongoing pressure or threat, whether from work demands, financial strain, or relationship tension, they can stay in a state of activation called the “fight-or-flight” response. This response floods the body with stress hormones like cortisol and adrenaline, creating feelings of jitteriness, muscle tension, and mental agitation.

Depression, Mood Disorders, and Other Mental Health Conditions

Restlessness can appear as part of depression, other mood disorders, or conditions like schizophrenia. Therefore, this form of restlessness, also called “psychomotor agitation,” is relatively common in mental health populations.

In fact, restlessness is especially common among those with schizophrenia or bipolar disorder, with 40.5% of people reporting moderate restlessness and 23.7% reporting severe restlessness.^[2]

This psychomotor agitation often involves pacing, fidgeting, or feeling internally unsettled. Restlessness during bipolar disorder is likely to occur during manic or hypomanic phases, when energy levels surge and sleep becomes difficult.

ADHD and Neurodivergent Traits

Restlessness is a common trait in adults with attention-deficit/hyperactivity disorder (ADHD).^[2] They may feel under-stimulated, impatient, or physically uncomfortable when required to stay still for long periods. This can lead to multitasking, impulsivity, or difficulty sustaining attention on routine tasks. For many neurodivergent adults, restlessness is not simply about stress – it’s about needing engagement, movement, and variety to stay grounded.

Sleep Deprivation

When the body doesn’t get enough restorative sleep, it can struggle to regulate mood and focus. Sleep deprivation often amplifies feelings of anger, irritability, impulsivity, and anxiety, making restlessness worse. Poor sleep hygiene, inconsistent schedules, or underlying sleep disorders can all contribute to this cycle of fatigue and agitation.

Caffeine, Stimulants, or Medications

Substances that affect the central nervous system, like caffeine, nicotine, or certain prescription drugs, can elevate heart rate and energy levels, sometimes tipping into restlessness or jitteriness. Even small increases in caffeine intake or missed meals can overstimulate the body, leading to shaky energy and irritability.^[3]

Additionally, antipsychotic medications are a common factor that contributes to restlessness, sometimes leading to a condition called “akathisia.” Researchers reported that around 18.5% of those receiving antipsychotics experience this.^[4]

Medical Factors

Certain medical conditions can mimic or contribute to restlessness. For example, an overactive thyroid (hyperthyroidism) can sometimes present with anxiety-like symptoms such as restlessness.^[5] Further, low iron levels can produce sensations of internal agitation (such as restless leg syndrome). Therefore, because restlessness can overlap with physical health issues, it’s important to consider both medical and psychological evaluations when symptoms persist.

As may be evident, restlessness rarely stems from one cause alone. It’s often a reflection of how the body and mind respond to life’s stressors. Therefore, restlessness may be an internal signal that something needs attention, whether this is physical rest, emotional support, or a shift in daily rhythm.

Behavioral Therapy for Anxiety and Restlessness

Because restlessness often goes hand in hand with anxiety, behavioral therapy for anxiety is one of the most effective ways to address it.^[6] Cognitive behavioral therapy (CBT), for example, helps us identify thoughts that might increase anxiety and keep the body in a state of alertness. It also focuses on learning how to replace these unhelpful thoughts with more adaptive ones.

By replacing avoidance or overcontrol with mindful action, behavioral therapy helps us regulate stress responses and retrain the brain’s connection to calm.

Mindfulness Techniques For Relaxation

When the mind races and the body feels tense, relaxation techniques for adults can help slow down the stress cycle. Mindfulness-based therapies, yoga, and deep-breathing exercises teach you to stay present and observe sensations without reacting to them. For example, grounding exercises, body scans, or gentle stretching can:

• Slow rapid breathing and calm heart rate
• Help the body release muscle tension
• Increase tolerance for stillness and quiet

Mindfulness-based stress reduction (MBSR) may be especially effective if you’re struggling with anxiety and restlessness, as it can help you create a sense of safety in stillness.^[7]

Emotional Regulation Techniques

Many of us experience restlessness because our nervous systems don’t know how to shift out of “high alert.” Learning emotional regulation techniques can help restore balance. Therapy can help with this process as it often focuses on:

• Identifying triggers that cause agitation or mental overload
• Using grounding exercises and breathwork to reduce physical activation
• Practicing self-compassion – acknowledging discomfort instead of fighting it

These techniques teach the body that it’s safe to relax, reducing cycles of overthinking and physical tension. Emotional regulation also supports better sleep, focus, and overall mental clarity.^[8]

Lifestyle Adjustments and Daily Structure

Simple daily habits can have a significant impact on overcoming restlessness. Consider including the following practices in your daily habits:

• Regular exercise, even brief walks, to help release energy and calm the mind^[9]
• Going to bed at the same time each night and limiting your screen time before sleep to support restful sleep
• Reducing caffeine, nicotine, and energy drinks to prevent physical agitation or jitteriness

Small adjustments such as these, especially when practiced consistently, can create long-term nervous system stability.