How do you deal with unrest during your studies?
Inner restlessness: causes, tips, home remedies
More and more people are complaining about inner unrest. Constantly tense, unbalanced, unfocused, nervous, irritable. Affected people simply cannot calm down. The behavior usually has a moody, impatient or even aggressive effect on the environment. A lack of sleep, constant tension and nervousness reduces performance, but so does frustration tolerance. Every now and then everyone knows such conditions - they come as quickly as they go and usually have specific triggers. But if the inner imbalance, tension and nervousness become permanent, this is a big alarm signal. The causes can be varied - but all of them are an indication that you have to do something about the inner unrest ...
➠ Content: This is what awaits you
➠ Content: This is what awaits you
Causes: where does the inner restlessness come from?
Those who suffer from inner restlessness are first faced with the Root cause research. In fact, there can be various reasons why one is plagued by the feeling of constant tension and imbalance.
The most common triggers are acute and persistent stress. Triggered, for example, by an upcoming event that is particularly important to us. For example…
- a exam
- an important presentation in the job
- a crucial one Customer meeting
- a pronunciation with the boss or a colleague
- an important negotiation
Depending on how long we have to postpone or prepare for it, it can not only trigger the inner unrest, but also strengthen over time (until the redeeming event). Such triggers, however, are initially no longer worrying, but a completely normal form of nervousness that subsides as soon as the situation is over.
Also a excessive consumption of caffeine can lead to a similar condition, but this is usually just as harmless and short-term.
The situation is different when the inner restlessness mutates into a persistent, chronic condition. First of all, it is important to find out whether there is a physical or psychological cause plugged:
The following diseases are common among the physical causes:
- Overactive thyroid (hyperthyroidism): Internal restlessness and insomnia are typical of the overactive thyroid. But also a number of heart problems such as palpitations, cardiac arrhythmias and high blood pressure are symptoms. In addition to this, increased sweating, finger tremors, weight loss and diarrhea can occur.
- High blood pressure (hypertension): Even as an independent disease, high blood pressure can - as well as to low blood pressure (hypotension) - be a cause of inner restlessness.
- Low blood sugar (hypoglycaemia): In addition to cravings, hypoglycaemia can also cause symptoms such as sweating, racing heart, tremors, inner restlessness, impaired consciousness and seizures.
- Menopause (climacteric): Menopausal women can experience symptoms such as sweating, insomnia, restlessness, nervousness and irritability.
However, there are also many causes that are psychological:
- Stress: Above all, stress is probably the most common trigger for inner restlessness. If the permanent strain and excessive demands become too great, the body can no longer process it and permanent restlessness develops, from which it is difficult to get out.
- Depressions: If the inner restlessness is pronounced and is accompanied by other symptoms, such as a lack of interest, listlessness and permanent exhaustion, this can indicate depression.
- Anxiety disorder: It is also possible to have an anxiety disorder in which those affected feel great anxiety for no apparent reason or suffer panic attacks just by imagining a certain situation.
If there are physical and psychological reasons, substances - legal as well as illegal - that you ingest can be the cause of inner restlessness.
- Medication: Some medicines can cause anxiety as a side effect or in interaction with other medicines, for example antidepressants such as bupropion, citalopram and SSRIs. Amantadine (for flu and Parkinson's disease) and theophylline (for asthma) fall into this category. With a drug addiction, inner restlessness can be a withdrawal symptom, for example with sleeping pills and sedatives.
- Drugs: The best-known drugs such as LSD or mushrooms (magic mushrooms) are hallucinogens that cause hallucinations. Even with thorn apple and henbane, inner restlessness appears at the beginning of the hallucinogenic intoxication. Even drugs like cannabis (hemp), which are usually calming, can cause anxiety.
- Alcohol: Typical symptoms of alcoholism are restlessness, anxiety disorders and depressive moods. Here, too, there can be withdrawal symptoms such as nervousness and tremors.
Symptoms, signs, test
In general, inner restlessness is understood as a persistent feeling of nervousness, of being rushed, sometimes also of dissatisfaction with yourself and your own situation or the feeling of being under constant, never-ending stress - without giving a real reason for it to be able to.
In addition to this feeling, which most people know from the day or night before an important exam, there are other typical symptoms of inner restlessness, which become a problem for those affected to varying degrees:
- sleep disorders
- Difficulty concentrating
- Shaky hands
- Worry and negative thoughts
- Aggressive behavior
- Racing heart
Based on the symptoms, you can do a simple - if not medical - self-test for anxiety. If you have noticed several of the symptoms in yourself over a long period of time, there is a lot to be said for anxiety and you should seek medical advice.
Fighting Inner Unrest: What Can You Do?
The longer the inner turmoil lasts, the more difficult the situation becomes for those affected. Often the symptoms worsen over time, and the constant strain and lack of sleep make you stand up constantly energized and suffers even more than already under pressure from outside and one's own expectations.
Fortunately, there are various ways of fighting inner unrest, removing the trigger from your own life, or reducing the unrest and finally regaining more serenity. We have seven tips collected that can help against inner unrest:
Reduce the stress in your everyday life
The first step in combating inner unrest is to reduce the stress in your everyday life overall and thus remove the cause of the nervousness and restlessness. As is so often the case, this is of course easier said than done, because there are many stress factors both at work and in private life.
First of all, it helps to be aware of which situations trigger the greatest stress and to deliberately consider whether these can be avoided or at least mitigated. If the project gives you stomach ache on the job, you can perhaps hand this over to a colleague or let him or her help you.
Do relaxation exercises
A simple way to do something about your inner turmoil is to do various relaxation exercises. You can only find out for yourself which one works best for you and suits you by trying different alternatives.
The possibilities are varied. Breathing exercises in which you consciously concentrate on inhaling and exhaling have proven themselves, but meditation, yoga and autogenic training also help against inner restlessness, are easy to integrate into everyday life and can be implemented by everyone.
Progressive muscle relaxation according to Jacobsen
One of the best-known relaxation methods is muscle relaxation according to Jacobson - also progressive muscle relaxation (or Deep muscle relaxation) called. The idea behind it: By specifically tensing the muscles first and then relaxing, you will also become mentally relaxed, calmer and nervousness will decrease. You could also say: It's about relaxing by tensing up. The method itself was developed by the US doctor Edmund Jacobson around 100 years ago.
The Jacobsen relaxation exercise then works like this: One after the other, individual muscle groups are first tensed and then relaxed again in short units - starting with the feet and ending with the neck and head. The tension phase lasts no longer than five to ten seconds, while letting go should be between 30 and 40 seconds before you concentrate on the next muscle region.
With a little practice, Jacobsen's progressive muscle relaxation can be targeted and immediate relieve stress-related cramps and sometimes even Counteracting sleep disorders. If you want to try the method on the sofa at home, you can practice it with the following video from the Barmer GEK. Just listen, participate, relax ...
Use the effects of music
Music can have a huge impact on how you feel. Quiet and relaxing music in particular ensures that you feel good, stress subsides and the mood improves. It is particularly advisable to have your own favorite music in order to feel better immediately. Music can even help with pain, it lowers blood pressure and slows down the heart rate.
With inner restlessness, especially happy and calming melodies can be helpful, as emotions are taken from the music. Studies show that joyful and happy music causes the test subjects to experience these feelings.
Live in the here and now
If the inner unrest arises due to a concrete event, it can help to focus full attention on the present. You are restless because you are constantly thinking about the future, already playing through all possible scenarios and imagining what is at stake - and what can go wrong in the process.
Try to direct your mind to the here and now. Concentrate on what is real right now. Here's how you can stop the carousel of thought and brooding.
Give yourself regular breaks
Sometimes the body simply needs breaks to recharge its power reserves and collect new energy. You are not a machine that can uninterruptedly run a program and can run at maximum load all the time. Inner unrest is a sign that the current situation is overwhelming and that something should be done about it.
The breaks do not necessarily have to be particularly long - but it is important that you stick to them. Don't work through your lunch break, grab a coffee every now and then, chat with colleagues and go out into the fresh air to get other thoughts.
Get more exercise
A sporty balance can work wonders for inner restlessness and through the exertion also ensure that you can sleep better again at night. What you choose is up to you and your physical fitness. Jogging, cycling, swimming, long walks, a hiking tour, football or tennis - any kind of exercise helps.
In this way, the inner restlessness can be practically trained away. In the best case scenario, you combine the movement with fresh air. Of course, sports that you do indoors also help, but the additional oxygen, the fresh air and also the sunshine have a positive effect on the feeling.
Confide in someone
Most people keep their anxiety to themselves - a mistake! It can be helpful to talk to your partner or close friends. Explain what is bothering you, how you suffer from the lack of rest and also the causes behind it.
In this way, you can not only get the problems off your chest, but in the best case also get advice and help to get the situation under control.
Rely on the power of laughter
Laughing is healthy. This much is known and it can also be an effective method against inner restlessness to laugh frequently and, above all, regularly. If you smile, you automatically feel better, release more happiness hormones, experience less stress and worry less.
Make a conscious effort to do things that you enjoy and that make you laugh. Have a hobby, watch comedies, go to a comedy show. The more often and extensively you laugh, the more you do against your inner turmoil.
Home remedies for anxiety
Many people are reluctant to take so-called hard medication and instead prefer to use tried and tested home remedies to counteract their inner turmoil. Various herbal supplements are popular, but also types of tea that help relieve tension and provide more peace. Gentle means with Valerian, hops, passion flower and lavender are suitable for combating inner unrest. If you don't like drinking tea that much or want to pamper yourself even more, you can also use it as a bath additive. You can buy concentrated preparations in the pharmacy, where you can also get advice.
Should you choose home remedies, you need to find out what works best for you. The effectiveness against tension, nervousness, stress or fear with these remedies is definitely there, but not everyone reacts equally strongly. A tea may help you calm down more than a bath additive - or valerian will give you better results than St. John's wort.
But there are also various remedies for internal restlessness in homeopathy that can be used as an alternative to home remedies or medicines:
- Chamomilla (for additional hypersensitivity and mood swings)
- Kalium arsenicosum (inner restlessness with restless arms and legs)
- Arsenicum album (fear and weakness)
- Nux vomica (inner restlessness due to work stress)
- Kalium phosphoricum (exhaustion and nervousness, stress)
It is important at this point that all preparations not immediately work, but require a longer intake. Experts advise you to plan in a period of several weeks and to take the funds regularly.
Nevertheless, of course, all these tips cannot replace a doctor's visit. We also expressly do not recommend taking it autonomously. That means that you are at persistent discomfort You should definitely consult a doctor and / or psychologist to get to the bottom of the cause.
Fight the cause, not the symptoms
Finally, a tip that may seem trivial at first glance, but which is still far too seldom taken to heart: Do not forget that there is a trigger behind the inner unrest. The inner unrest is so to speak itself a symptombut not the cause.
Therefore, in order to overcome your anxiety in the long term, you need to take care of the real reasons. In the short term it may help if you do something about insomnia or reduce your nervousness, but in the end you can only find more peace of mind if you get to the root of the problem. Ultimately, you escape the fear and restlessness through two seemingly simple steps: Identify the cause and what to do about it.
In practice, however, it is one big challenge. Even if you can find out exactly what is causing your lack of calm, it is still something completely different to actually take action against it. You may need to quit your job, change your lifestyle, or even work on your way of thinking. Less perfectionism, lower expectations of yourself, more serenity - easier said than done.
So to finish, we still have some tipsthat can help:
Ignore the opinion of others
Inner restlessness is often related to the fear that others might think badly of us. What if I am embarrassing myself? What do my colleagues say if I miss the presentation? How does the environment react? If you manage to no longer depend on the opinion of others and thus to put yourself under less pressure, you will also fight the inner unrest sustainably.
Accept mistakes and failures
An important mindset with which to declare war on the root cause of unrest: allow yourself to make mistakes and fail. You don't have to be perfect and you don't have to be afraid that something will go wrong. To err is human, and mistakes do not determine your worth as a person.
Take advantage of the inner turmoil
Last but not least: Inner restlessness is an uncomfortable and harmful feeling - but you can learn to use it for yourself. The restlessness can show you that you do not feel well prepared or that you are not satisfied with the plan so far. Listen to these signals to change them. This will get rid of the anxiety and improve the bottom line at the same time.
What other readers have read about it
Jochen Mai is the founder and editor-in-chief of the career bible. The author of several books lectures at the TH Köln and is a sought-after keynote speaker, coach and consultant.
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