Inner Restlessness: Causes and Remedies

Anxiety about the future, emotional crises, everyday stress, and much more – these are all problems that many people struggle with daily. It's understandable that a feeling of inner restlessness often sets in. But what happens when inner restlessness takes over and begins to control our lives? We want to address this topic in this blog post. We'll examine the causes and symptoms of inner restlessness together and explain what steps you can take to finally regain your inner peace.

Causes of Inner Restlessness

The feeling of inner restlessness can affect us all – some more, some less, some more frequently, others less often. As humans, we are capable of feeling emotions, so fears and concerns are completely normal. Inner restlessness often manifests as a feeling of unease, oppression, anxiety, and helplessness. The reasons why inner restlessness can occur vary. Often, individual fears about a specific situation, such as stage fright before a performance, anxieties about the future, stress and psychological strain, or test anxiety, can be the triggers. Here, inner restlessness is associated with a feeling of uncertainty and failure. But there are also other reasons that are physical in origin. Hormonal changes play a very important role. For example, an undetected and untreated overactive thyroid can often lead to inner restlessness. The symptoms are accompanied by nervousness, heart palpitations, and high blood pressure.

The stress hormone cortisol can also contribute to increased inner restlessness. Cortisol influences stress management, and its continuous release can quickly lead to a restless state. Lack of sleep can further increase cortisol levels. Women, in particular, experience significant hormonal fluctuations during different phases of their cycle, menopause, or pregnancy. During this time, the feeling of inner restlessness is not uncommon. Similarly, a serotonin deficiency, which can result from malnutrition or lack of sleep, among other things, can be the trigger for a feeling of restlessness.

A serotonin deficiency can even be accompanied by aggression. A study was conducted on female mice to test the effect of serotonin deficiency on aggressiveness in a natural environment. The result was that mice with serotonin deficiency showed a higher level of aggressiveness. This study suggests that serotonin is involved in controlling female aggressiveness. ¹

Another cause of inner restlessness is medication side effects, which should be carefully considered before taking them. Some of these medications can be antidepressants, especially in the initial stages of taking them, antibiotics, incorrect dosage of thyroid tablets, or flu medications. Last but not least, coffee, cigarette, and alcohol consumption also contribute to a restless state.

How do I recognize inner restlessness?

There are both psychological and physical symptoms by which you can recognize inner restlessness. Psychological symptoms occur internally and primarily affect one's emotional state, while physical symptoms manifest through bodily reactions. Psychological symptoms can include sleeplessness, mood swings, overthinking, aggressiveness, inner tension and oppression, and despair. Physical symptoms can manifest as headaches, heart palpitations, an accelerated pulse, high blood pressure, and even breathing difficulties. With milder inner restlessness, psychological signs usually apply; with stronger and long-lasting inner restlessness, affected individuals may experience 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 psychological function. They help to regulate exhaustion and fatigue and to support energy metabolism in the brain. An unhealthy diet can therefore lead to anxiety and inner restlessness. This is also confirmed by a current 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. 255 people aged 60-64 were observed for about 4 years. They received 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 showed a larger volume in the left hippocampus. Subjects who ate a rather unhealthy diet, i.e., high in fat and sugar, had a reduced hippocampal volume on the left side. From this, it can be concluded that diet also affects the size of the left hippocampal volume in humans and thus also mood.²

In this regard, the question arises as to which nutrients, plants and adaptogens can be supportive in combating inner restlessness. The following are contained in our N°5 Balance product and can be taken both via supplements and via food:

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Rhodiola Extract:
A study conducted on people with mild to moderate depression showed the following: The subjects were divided into 3 groups. Group A received two tablets daily with 340 mg of rhodiola extract. Group B received two tablets daily with 680 mg, and Group C received two placebo tablets daily. In the subjects from Group A and B, the symptoms of depression, sleep problems, physical complaints, and emotional stability improved. The placebo group, however, showed no improvements in their 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 alleviate fatigue and exhaustion. In addition, vitamin B5 helps regulate the stress hormone cortisol and can thus minimize stress to restore inner peace. A vitamin B5 deficiency can lead to fatigue, inner restlessness, sleep disturbances, and irritability.

Vitamin B9:
Vitamin B9 (folic acid), like all other B vitamins, is responsible for the neuronal functioning of the brain. A general vitamin B deficiency is associated with depression. Like vitamin B5, vitamin B9 is responsible for cortisol regulation. Other symptoms of a vitamin B9 deficiency can be inner restlessness, irritability, and difficulty concentrating.

Vitamin B12:
In the synthesis of neurotransmitters such as dopamine and serotonin, vitamin B12 (cobalamin) acts as a cofactor. Thus, a lack of vitamin B12 affects mood, sleep, and emotions and can, in the worst case, lead to psychological disorders.⁴ Vitamin B12 is generally involved in normal energy metabolism and normal nerve function and supports the regulation of stressed nerves.

Lemon Balm Extract:
In a study, volunteers suffering from mild to moderate anxiety disorders and sleep disturbances were given a standardized extract of lemon balm. At the end of the test period, the participants' anxiety improved by 18%, symptoms associated with anxiety by 15%, and insomnia by 42%. ⁵ Lemon balm extract also has antioxidant effects and is often used for stress and inner restlessness.

Magnesium:
Magnesium is an effective therapy for treating depression. Other mental illnesses such as headaches, anxiety, insomnia, and irritability have also been shown to improve with magnesium in studies. A magnesium deficiency, in combination with excess calcium and stress, can cause symptoms such as inner restlessness, anxiety, and irritability, among others. ⁶

Ashwagandha Extract:
Ashwagandha is an adaptogen and has been used for centuries in Ayurvedic and traditional medicine. Numerous clinical studies have investigated the effect of Ashwagandha, particularly in the application of stress, anxiety, insomnia, and depression. Extracts from the leaves and roots showed 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 method to alleviate anxiety and enhance 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 that state that saffron and its active ingredients can help reduce depression. ⁹

Siberian Ginseng Powder:
Siberian ginseng is a plant species and belongs to the adaptogens. It has anti-inflammatory and calming effects on the body. But it can also help improve chronic fatigue. This is shown in a study that examined people who had suffered from excessive fatigue for at least 6 months. The subjects were divided into 2 groups. One group received Siberian ginseng, while the other group received placebos. The participants who suffered from less severe fatigue showed significant improvements after 2 months of taking Siberian ginseng. Improvements were also observed in the group who had suffered from chronic fatigue for more than 5 years. ¹⁰

Further tips for combating inner restlessness

Not only nutrients can influence the fight against inner restlessness. Active methods such as exercise or breathing exercises can also help to reduce stress and restore inner peace. We show you a few effective methods that you can carry out without much time, so that you do something good for yourself and your soul:

Light therapy:
Especially in winter, many people tend to feel tired and depressed. Inner restlessness and anxieties also occur more frequently during this season. Light therapy can help here. This therapy uses a daylight lamp that has an illuminance of at least 2500 lux. For comparison: normal room lighting usually has about 100-500 lux. Such a "light shower" influences serotonin, which in turn affects mood. Light therapy can also be used for depression. Overall, light therapy offers a helpful alternative to create a positive, inner mood.

Gut cleanse:
A gut cleanse can, among other things, strengthen the immune system and reduce inflammation. This method can also help to promote a comfortable feeling during stress and inner restlessness. This is because digestion can be improved by a gut cleanse, which leads to a general sense of well-being. Complaints such as constipation, abdominal pain, etc. can be reduced with the help of a successful gut cleanse. Last but not least, gut microbes are involved in the production of serotonin.

Breathing techniques:
Various breathing techniques can be supportive in regulating stress and inner restlessness. This was also confirmed by a study which found that deep breathing technique allowed an effective improvement of mood in stress. ¹¹In deep breathing, you slowly inhale deeply through your nose. Then you hold your breath for about 2 seconds and then exhale again through your mouth. Another breathing technique that can help with inner restlessness is so-called double breathing. Here, you inhale deeply twice through your nose until your lungs are mostly filled with air. Afterwards, you slowly and evenly exhale through your mouth.

Yoga:
Yoga exercises mainly involve movements that aim to maintain proper body tension and perform conscious breathing. This requires a lot of concentration and calm. The slow and longer-lasting positions resemble a kind of meditation. This can help relax the nervous system and also the muscles.

Walking:
Even light movements help to reduce cortisol levels. A leisurely walk can also clear your head and release endorphins. This supports the path to a better feeling.

Sleep hygiene:
The right sleep environment and a regular sleep rhythm can be supportive for inner restlessness and stress. Little and especially poor sleep increases the production of cortisol, which only exacerbates inner restlessness. Therefore, ensure a quiet, dark sleep 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, should this condition last for a longer period, it is advisable to follow a healthy diet, ensure sufficient exercise, and supplement with nutrients that restore inner balance. For severe and long-lasting depressive moods, we recommend seeking medical advice.

Sources:

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