Fears about the future, emotional crises, stress in everyday life and much more - these are all problems that many people struggle with on a daily basis. It is therefore understandable that a feeling of inner turmoil often arises. But what happens when this inner restlessness gets out of hand and starts to take over our lives? We would like to address this topic in this blog post. Together, we will look at the causes and symptoms of inner restlessness and explain what measures you can take to finally regain your inner peace.
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Causes of inner restlessness
The feeling of inner turmoil can affect us all - some more, some less, some more often, others less often. Since we as humans are capable of feeling emotions, fears and concerns are completely normal. Inner restlessness often manifests itself in a feeling of discomfort, oppression, anxiety and helplessness. The reasons why inner restlessness can arise vary. It can often be triggered by individual fears of a certain situation, such as stage fright before a performance, fear of the future, stress and mental strain or exam nerves. In this case, the inner restlessness is linked to a feeling of uncertainty and failure. But there are also other reasons that are physical in origin. Hormonal changes play a very important role here. For example, an undetected and untreated hyperthyroidism can often lead to inner restlessness. The symptoms are accompanied by nervousness, palpitations and high blood pressure. The stress hormone cortisol can also contribute to us suffering from increased inner restlessness.
Cortisol influences how we cope with stress and therefore quickly leads to a restless state if it is constantly released. A lack of sleep can also increase cortisol levels. Women in particular experience significant hormonal fluctuations during the various phases of their cycle, the menopause or pregnancy. During this time, a feeling of inner restlessness is not uncommon. A serotonin deficiency, which can be caused by malnutrition or lack of sleep, can also trigger a feeling of restlessness. A serotonin deficiency can even be accompanied by aggression. A study was carried out on female mice to test the effect of serotonin deficiency on aggression in a natural environment. The result was that the mice with the serotonin deficiency showed a greater level of aggression. This study suggests that serotonin is involved in the control of female aggressiveness. 1
Another cause of restlessness is the side effects of medication, which must be taken into account before taking it. Some of these medications can be antidepressants, especially in the early stages of taking them, antibiotics, an incorrect dosage of thyroid tablets or flu medication. Last but not least, coffee, cigarettes and alcohol consumption also contribute to a restless state of mind.
How can I recognize inner restlessness?
There are both psychological and physical symptoms that you can use to recognize inner turmoil. The psychological symptoms take place internally and mainly concern the emotional state, while physical symptoms manifest themselves through physical reactions. Mental symptoms can include insomnia, mood swings, overthinking, aggression, inner tension and depression and despair. Physical symptoms can include headaches, a racing heart, an accelerated pulse, high blood pressure and even breathing difficulties. In the case of mild inner restlessness, the psychological symptoms usually apply; in the case of more severe and prolonged inner restlessness, sufferers can exhibit both mental and physical symptoms.
What role do nutrients play in combating inner restlessness?
Many nutrients, including B vitamins, magnesium, zinc and iron, are responsible for regulating the nervous system and for normal mental function. They help to regulate fatigue and tiredness and support the energy metabolism in the brain. An unhealthy diet can therefore lead to anxiety and inner restlessness. This is also confirmed by a recent study that used animal experiments to show that diet can influence the hippocampus, an important brain region that controls memory and emotions. It was tested whether this is also the case in humans. This involved observing 255 people aged 60-64 for around 4 years. They were given a questionnaire to determine their eating habits and had two brain scans (MRI) that measured the volume of their hippocampus. Those who ate a healthy diet had a larger volume in the left hippocampus. Subjects who ate an unhealthy diet, i.e. one rich in fat and sugar, had a smaller hippocampal volume on the left side. This leads to the conclusion that diet also has an effect on the size of the left-sided hippocampus volume in humans and thus also on mood. 2
This raises the question of which nutrients, plants and adaptogens can help to combat inner restlessness. The following are contained in our product N°5 Balance and can be taken both through supplements and food:
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Rhodiola extract:
A study conducted on people with mild to moderate depression revealed the following: The subjects were divided into 3 groups. Group A received two tablets containing 340 mg of Rhodiola extract per day. Group B received two 680 mg tablets daily and group C two placebo tablets daily. The subjects in groups A and B showed improvements in symptoms of depression, sleep problems, physical complaints and emotional stability. The placebo group, on the other hand, showed no improvement in these conditions 3.
Vitamin B5:
Vitamin B5, also known as pantothenic acid, plays a central role in maintaining energy metabolism. A functioning energy metabolism can help to alleviate tiredness and fatigue. Vitamin B5 also helps to regulate the stress hormone cortisol and can therefore minimize stress to restore inner calm. A vitamin B5 deficiency can lead to tiredness, restlessness, sleep disorders and irritability.
Vitamin B9:
Vitamin B9 (folic acid), like all other B vitamins, is also responsible for the neuronal functioning of the brain. A general vitamin B deficiency is associated with depression. Like vitamin B5, vitamin B9 is also responsible for cortisol regulation. Other symptoms of a vitamin B9 deficiency can include inner restlessness, irritability and poor concentration.
Vitamin B12:
Vitamin B12 (cobalamin) acts as a cofactor in the synthesis of neurotransmitters such as dopamine and serotonin. As a result, vitamin B12 deficiency affects mood, sleep and emotions and, in the worst case, can lead to mental disorders. 4 Vitamin B12 is involved in normal energy metabolism and normal nerve function and supports the regulation of stressed nerves.
Melissa extract:
In a study, volunteers suffering from mild to moderate anxiety disorders and insomnia were given a standardized extract of lemon balm. At the end of the test period, participants' anxiety was improved by 18%, anxiety-related symptoms by 15% and insomnia by 42%. 5 Lemon balm extract also has an antioxidant effect and is often used to treat stress and anxiety.
Magnesium:
Magnesium is an effective therapy in the treatment of depression. According to studies, other mental illnesses such as headaches, anxiety, insomnia and irritability could also be improved with the help of magnesium. In combination with excess calcium and stress, a magnesium deficiency can cause symptoms such as inner restlessness, anxiety and irritability.6
Ashwagandha extract:
Ashwagandha is an adaptogen and has been used for centuries in Ayurvedic and traditional medicine. Numerous clinical studies have investigated the effects of ashwagandha, particularly in the treatment of stress, anxiety, insomnia and depression. Extracts from the leaves and root have shown stress and anxiety-reducing activities in both animal and human studies. Taking ashwagandha extract also showed improvements in symptoms such as depression and insomnia. 7
L-tryptophan:
L-tryptophan is an essential amino acid that is converted into serotonin in the body. Serotonin is a neurotransmitter that is responsible for mood, among other things. Some studies suggest that taking L-tryptophan could be a helpful way to relieve anxiety and boost positive mood.8
Saffron:
Saffron is a very popular spice. A positive side effect is that saffron supports the regulation of dopamine and serotonin levels. This can help with inner restlessness and anxiety. This is also confirmed by several clinical studies, which state that saffron and its active ingredients can help to reduce depression. 9
Siberian ginseng powder:
Siberian ginseng is a plant species and belongs to the adaptogens. It has an anti-inflammatory and calming effect on the body. However, it can also help to improve chronic fatigue. This was shown in a study that examined people who had been suffering from excessive fatigue for at least 6 months. The test subjects were divided into 2 groups. One group was given Siberian ginseng, while the other group was given placebos. The participants who suffered from less severe fatigue showed significant improvements after 2 months of taking Siberian ginseng. The group that had suffered from chronic fatigue for more than 5 years also showed improvements after taking the ginseng. 10
Further tips for combating inner restlessness
It is not only nutrients that can have an influence on combating inner restlessness. Active methods such as exercise or breathing exercises can also help to reduce stress and restore inner calm. We will show you a few effective methods that you can carry out without spending a lot of time, so that you can do something good for yourself and your soul:
Light therapy:
Many people tend to feel tired and depressed, especially in winter. Inner restlessness and anxiety also occur more frequently at this time of year. Light therapy can offer help here. This therapy is carried out using a daylight lamp with an illuminance of at least 2500 lux. For comparison: normal room lighting usually has around 100-500 lux. Such a "light shower" has an effect on serotonin, which in turn influences mood. Light therapy can also be used to treat depression. Overall, light therapy offers a helpful alternative for creating a positive inner mood.
Intestinal cure:
Among other things, a colon cleanse can strengthen the immune system and reduce inflammation. However, this method can also help to promote a feeling of well-being in the event of stress and inner turmoil. This is due to the fact that digestion can be improved by a bowel cure and this is accompanied by a general feeling of well-being. Complaints such as constipation, abdominal pain etc. can be reduced with the help of a successful bowel treatment. Last but not least, intestinal microbes are involved in the production of serotonin.
Breathing techniques:
Various breathing techniques can help to regulate stress and inner turmoil. This was also proven by a study that found that the deep breathing technique effectively improved mood under stress. 11 Deep breathing involves breathing in slowly and deeply through the nose. The breath is then held for around 2 seconds and then exhaled again through the mouth. Another breathing technique that can help with inner restlessness is double breathing. This involves taking two deep breaths through the nose until the lungs are mostly filled with air. You then exhale slowly and evenly through your mouth.
Yoga: Yoga exercises mainly involve movements aimed at maintaining correct body tension and conscious breathing. This requires a lot of concentration and calm. The slow and prolonged positions are reminiscent of a kind of meditation. This can help to relax the nervous system and also the muscles.
Going for a walk: Even light exercise helps to reduce cortisol levels. A leisurely walk can also clear your head and release endorphins. This helps you to feel better.
Sleep hygiene: The right sleeping environment and a regular sleep rhythm can help with inner restlessness and stress. Little and especially poor sleep increases the production of cortisol, which only exacerbates inner restlessness. So make sure you have a quiet, dark sleeping environment so that you can sleep deeply and soundly.
In conclusion, inner restlessness and stress will often be present in our lives, as these are completely normal reactions of the body. However, if this condition persists over a longer period of time, it is advisable to follow a healthy diet, ensure sufficient exercise and supplement nutrients to restore inner balance. In the case of severe and prolonged depressive moods, we recommend seeking medical advice.
Sources:
- Kästner N, Richter SH, Urbanik S, Kunert J, Waider J, Lesch KP, Kaiser S, Sachser N. Brain serotonin deficiency affects female aggression. Sci Rep. 2019 Feb 4;9(1):1366. doi: 10.1038/s41598-018-37613-4. PMID: 30718564; PMCID: PMC6361930.
- Jacka FN, Cherbuin N, Anstey KJ, Sachdev P, Butterworth P. Western diet is associated with a smaller hippocampus: a longitudinal investigation. BMC Med. 2015 Sep 8;13:215. doi: 10.1186/s12916-015-0461-x. PMID: 26349802; PMCID: PMC4563885.
- Darbinyan V, Aslanyan G, Amroyan E, Gabrielyan E, Malmström C, Panossian A. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Psychiatry. 2007;61(5):343-8. doi: 10.1080/08039480701643290. Erratum in: Nord J Psychiatry. 2007;61(6):503. PMID: 17990195.
- Valizadeh M, Valizadeh N. Obsessive compulsive disorder as early manifestation of B12 deficiency. Indian J Psychol Med. 2011 Jul;33(2):203-4. doi: 10.4103/0253-7176.92051. PMID: 22345852; PMCID: PMC3271502.
- Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011 Dec;4(3):211-218. doi: 10.1007/s12349-010-0045-4. Epub 2010 Dec 17. PMID: 22207903; PMCID: PMC3230760.
- Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67(2):362-70. doi: 10.1016/j.mehy.2006.01.047. Epub 2006 Mar 20. PMID: 16542786.
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Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. doi: 10.2174/1570159X19666210712151556. PMID: 34254920; PMCID: PMC8762185.
- Kikuchi AM, Tanabe A, Iwahori Y. A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning. J Diet Suppl. 2021;18(3):316-333. doi: 10.1080/19390211.2020.1746725. Epub 2020 Apr 10. PMID: 32272859.
- Shafiee M, Arekhi S, Omranzadeh A, Sahebkar A. Saffron in the treatment of depression, anxiety and other mental disorders: Current evidence and potential mechanisms of action. J Affect Disord. 2018 Feb;227:330-337. doi: 10.1016/j.jad.2017.11.020. Epub 2017 Nov 7. PMID: 29136602.
- Hartz AJ, Bentler S, Noyes R, Hoehns J, Logemann C, Sinift S, Butani Y, Wang W, Brake K, Ernst M, Kautzman H. Randomized controlled trial of Siberian ginseng for chronic fatigue. Psychol Med. 2004 Jan;34(1):51-61. doi: 10.1017/s0033291703008791. PMID: 14971626.
- Birdee G, Nelson K, Wallston K, Nian H, Diedrich A, Paranjape S, Abraham R, Gamboa A. Slow breathing for reducing stress: The effect of extending exhale. Complement Ther Med. 2023 May;73:102937. doi: 10.1016/j.ctim.2023.102937. Epub 2023 Mar 5. PMID: 36871835; PMCID: PMC10395759.
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