Feeling restless

Everyone can feel restless and fidgety from time to time. However, if you feel restless often, and if you also have other symptoms, it can interrupt your daily life and even impact your quality of life.

People experience restlessness differently. Restlessness may affect your mental state and it might be difficult for you to concentrate or relax. It may also be something that affects you physically, such as in restless legs syndrome.

Symptoms of restlessness include:

• pacing
• constant movements of the legs
• inability to sit or stand still
• rocking from foot to foot
• feeling tense or uncomfortable
• feeling anxious

Severe symptoms are:

• impulsive behaviour
• suicidal thoughts

Occasional restlessness can be part of normal life, but when it is happens often or for a long time, restlessness may be a feature of a medical condition.

Some conditions that may feature restlessness as a symptom include:

• depression and anxiety
• bipolar disorder
• attention deficit hyperactivity disorder (ADHD)
• dementia —you may become restless in the late afternoon and evening, known as 'sundowning'
• hyperthyroidism
• restless legs syndrome —an uncomfortable feeling in your legs and an urge to move them to relieve discomfort, which is more common in the evenings and night and often affects sleep
• illicit drug or alcohol use or withdrawal — detoxing from alcohol (if you have developed a dependence) or drugs can cause symptoms including restlessness and agitation

Depending on the reason for your restlessness your doctor may recommend medicine, acupuncture or acupressure as types of treatment. If your restlessness is due to anxiety or depression, they can help you make a mental health assessment plan. They may also refer you to a psychiatrist or another mental health professional.

Self-care for restlessness due to anxiety or depression

If restlessness is a symptom of anxiety or depression, in addition to seeking help from your doctor or a mental health professional, there may be things you can do yourself.

To help you cope with feelings of restlessness or irritability, try some of the following tips:

• Meditate: Meditation can train the mind to ignore impulses and help you to stay calm and focused during periods of anxiety or stress. Mindfulness can reduce stress and help you to manage depression and anxiety.
• Breathing exercises: These can reduce stress and improve symptoms of anxiety and depression.
• Talk to your family, friends and work colleagues. Don't bottle up your emotions — if you have an issue with someone, try to deal with it straight away so you're not stewing over it and causing yourself unnecessary stress.
• Eat a balanced diet: A poor diet can increase feelings of depression.
• Stay active and exercise: Join a group exercise class like yoga or tai chi, go for a walk or do some stretching at home. Getting outside in the fresh air and sunlight can help to regulate your mood.
• Do something enjoyable: Have your friends around, watch a movie, or do something else that's fun to lighten your mood.
• Avoid alcohol, drugs, caffeine or tobacco: These can have a negative impact on your mental health.

Self-care for restless legs

If you have restless legs, there are things that you can do to help.

• Move your legs.
• Use gentle massage.
• Use a heat or ice pack or have a warm bath.
• If you are travelling, plan to have frequent stops.
• Try to have a good sleep routine, with a regular bedtime.

If your restlessness is impacting on your day-to-day life or you feel you need help, speak to your doctor. Whether the cause is medical or psychological, they can help you access the help you need.

Your doctor can help you by creating a mental health treatment plan, if necessary. Medicare rebates are available for sessions with mental health professionals. Your doctor can also prescribe medicines for depression or anxiety, if appropriate.

All conversations with your doctor are private and they will keep your health information confidential.

Discuss withdrawal from alcohol or drugs with your doctor. You may experience side effects and support is available.

If you'd like to find out more or talk to someone for support, here are some organisations that can help:

• MindSpot offers free online personalised mental healthcare. Call 1800 61 44 34.
• Beyond Blue helps anyone feeling depressed or anxious — Call 1300 224 636 or chat online.
• Black Dog Institute provides online help for people affected by depression and mood swings.
• Lifeline provides 24-hour crisis counselling, support groups and suicide prevention services. Call 13 11 14 or chat online.
• Suicide Call Back Service provides 24/7 support if you or someone you know is feeling suicidal. Call 1300 659 467.
• ReachOut provides online mental health services for young people and their parents or teachers.
• Headspace offers mental health information and online communities for young people and carers.
• SANE Australia provides support to anyone in Australia affected by complex mental health issues. Call 1800 187 263, 10am – 10pm AEST (Mon – Fri), or chat online.
• MensLine Australia is a professional telephone and online counselling service for Australian men. Call 1300 78 99 78, 24 hours/7 days a week.

Looking for information for Aboriginal and/or Torres Strait Islander people?

• Headspace offers a place to yarn safe, supporting young Australians and their families.
• 13YARN is run by Aboriginal and Torres Strait Islander people to help with mental health and wellbeing. Call 13YARN (13 92 76)
• Beyond Blue provides specific information on mental health for Aboriginal and Torres Strait Islander people.