Combat inner turmoil and finally be calm again in everyday life. We have collected the most important tips for you. This is how you can achieve more relaxation.
Unbalanced, nervous, unfocused and quite easily irritable. Inner restlessness is an unpleasant state of mind that everyone has experienced at some point. Important deadlines or exams throw us off our inner balance particularly quickly.
But sometimes that feeling persists even when there are no obvious triggers. You constantly feel restless and inwardly driven. Are rast- and low-energy.
You may also suffer from sweating, heart palpitations, tremors. Your muscles are tensed and at night you grind your teeth. You are tiredbarely able to concentrate and suffer from Sleep disorders.
Of course, not all Symptoms to meet you. With inner turmoil, some of these physical reactions usually occur. These may not seem threatening. Nevertheless, you should definitely take seriously.
Why you should fight inner restlessness
Inner restlessness is always a sign from your body that something is very wrong. out of balance has got out of hand. The most common reason for this is persistent stress. So go ahead and take a closer look at what's wrong.
If you don't get enough sleep and are always restless, you can become seriously ill. From mental illnesses like burnout to physical illnesses like heart weaknesses, everything is possible.
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To get through everyday life calmly again, you should not only short term relieve your symptoms. But also long-term change something in your habits.
Therefore, we have divided the tips for you into two categories: Fight restlessness quickly and prevent it in the long term.
Fighting inner turmoil: 14 quick remedies for emergencies
If you are sitting here with heart palpitations and gasping for breath, it is of course only fair to give you the Instant tips to combat inner turmoil and to improve the Release tension to be able
1. tea is a good tip against nervous restlessness
Attention all tea lovers! To be more relaxed, you can reach for a tea with hops cone, passion flower, lemon balm leaves and valerian root. These medicinal plants have a calming effect on the nervous system.
You can get a herbal mixture prepared at the pharmacy or just get a tea with one of these medicinal plants.
Put about two teaspoons of the dried herbs into a tea strainer or tea filter. Pour 200 ml of hot water over the whole.
Infuse for ten minutes and enjoy before bedtime. You have to try out which herbs work for you. Not everyone reacts the same way to every herb.
Passionflower tea helps best for me. It relaxes the nerves and helps to turn off the head.
However, coated tablets are much more practical than teas. They contain a high concentration of the active ingredients. On days when I feel anxious, I take one lozenge an hour before I go to bed. Within an hour, passionflower has a relaxing effect.
It also helps me to turn off the head cinema and in doing so to see things that are really unimportant, but grow into a huge thing in my head, in a more relaxed way.
I have tried a few preparations, but I am stuck with Dr. Boehm Passionflower Coated Tablets* got stuck. Thanks to the coating, they are very easy to swallow and work best for me. Just give them a try. They are currently on offer at Shop Apotheke.
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2. fight inner restlessness with breathing exercises
When we are tense, we often breathe incorrectly. We breathe superficial and hectic.
As a result, not enough oxygen gets into our body. And our brain puts itself into Alert. You already realize: a vicious circle.
So sit down quietly. One hand on the Belly. And take a really deep breath. Pause briefly. And then exhale again slowly. This way you quickly get Relaxation. Also take a look here: Breathing exercises to calm down: simply breathe away stress.
3. exercise helps against inner tension
Especially if you are totally tense and restless, exercise helps. If you feel too exhausted, then choose rather a extended walk or a small Bike tour into nature. So you can quickly refuel.
Relaxation in your own bathroom
If you are rather restless and your muscles are tense then do sports. Go swimming or run. Or sweat a round in the gym. This way you can use the energy well and feel much much better afterwards.
4. a lot of laughter helps to relax
Even if you don't feel like it: Laugh! When we laugh, our brain releases Happy hormones out. These in turn inhibit the release of stress hormones. In addition, laughter helps dissolve inner tension.
5. short vacation for the brain: Digital Detox light
Inner restlessness is quite often caused by our digital lifestyle caused. We stare non-stop at artificial light. It constantly flashes and beeps. This puts our brain into Alert even if we don't feel that way at all.
So turn off the cell phone, the laptop, the TV. Treat yourself to a Break From the Irritate. Half an hour is a good start. You have a whole weekend? Even better! Check it out here: Digital Detox self-experiment: 48 hours without smartphone.
6. fight inner restlessness with oranges
The scent of oranges relieves nervousness, tension and anxiety. Peel an orange and crush the peel a little.
The released odor helps wonderfully to relax. Of course, orange oil in a humidifier works just as great. You can order the oil and the aroma diffuser at Amazon.
This DIY pillow spray has a calming effect!
7. yoga helps to relax the mind
Especially after stressful days yoga helps body and mind in Harmony to bring. Because yoga is not just wild contortions. The practice includes just as much Breathing exercises and Attention training. You are still a little skeptical? Then take a look here: 21 Yoga Benefits: What it really does for mind and body.
So roll out the mat quietly in case of inner turmoil. 10-15 minutes already help to release the tension and relax the mind. We recommend this Yin Yoga Flow: With a simple Yin Yoga Flow to more relaxation.
8. vitamin B help against inner restlessness
The brain needs vitamin B to release serotonin. This hormone Reduces stress and lifts the mood. Avocados, lentils and legumes are particularly rich in B vitamins. In general, you should also eat a lot of green vegetables.
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9. spend time with friends and family
An absolute stress killer is of course Quality-Time. Meet your loved ones and spend a relaxing time with them. This will not only help you recharge your batteries. But also help you from nasty Thought spirals distract.
And, of course, talking to your best friends can help clear up any doubts. Your self-confidence strengthen. And to find new solutions for seemingly hopeless challenges.
10. a massage against inner restlessness
Of course, inner restlessness does not only manifest itself in bad moods and imbalance. But also through tense muscles. A massage can relieve these tensions. So either go to a masseur or ask your partner to knead you properly.
11. out into nature
Almost nothing does as much good as time out in nature. Here we can relax our Charge batteries and recharge your batteries. Find peace and Relaxation. The fresh air helps to air out the head and free it from bad thoughts.
We advise you to Cell phone at home to let. So you can fully engage with the moment. Without disturbing reminders of unfinished tasks or irrelevant messages. And always remember: Breathe deeply :)
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12. fight inner restlessness with a lavender bath
If you suffer from inner turmoil, it's time for a long bath. Bath additives with lavender are particularly effective. The purple blossoms reduce stress and relieve nervousness. Here you will find great recipes for DIY bath additive: Make bath beads & bath salts yourself.
Tip: You can buy dried lavender flowers at Amazon.
13. nibbling nuts helps with inner restlessness
Almonds, chashews, hazelnuts or sesame seeds. Nuts and seeds contain many healthy ingredients for our body. Their protein tryptophan increases the Ability to concentrate and the Mood.
In addition, almonds & Co. are rich in magnesium and B vitamins. Thus they help us to more Relaxation and lift our mood. So go ahead and reach for this healthy snack in between :)
14. music for relaxation
Music has an incredibly great effect on our state of mind. So put on whatever you feel like. If you're looking for relaxation, check out Youtube. Here you can find Meditation music, which always gets me down immediately. :)
Fighting inner restlessness: tips for long-term improvement
As you know by now, inner turmoil is always a sign that you are doing something off balance slipped. That's why it's so important to tackle the problem head on. Otherwise, you risk burn out or other mental illnesses.
1. work-life balance
This term actually says it all. There needs to be a healthy balance between non-fun commitments and relaxing downtime. Even during the course of the day. So delegate tasks and make sufficient Breaks.
That doesn't mean that there can't be stressful periods. That is perfectly fine. But make sure that afterwards you take your dose of Rest and Relaxation get. And do not exaggerate. Life isn't for busting your ass non-stop! :)
2. divide your time wisely
The day has only 24 hours. So don't try to work through a week's workload by morning and save the world in the afternoon.
A rough time schedule in the morning helps to give structure to the day. The rest is flexible and after Priority on it.
3. set priorities correctly
Who is your number 1? Not your dog, not your child, not your mother. YOU! If you're dragging yourself around feeling weak and listless, you're not doing anyone any favors.
So learn also times to say no. And stand up for yourself.
Remember that you are not responsible for everything responsible are! If things get too much for you, it's not too bad either Help or to bring the loved ones around Support to ask. But please already before the edge of madness is visible. :)
This is what finger yoga does to your body!
4. an end to perfectionism
Often we create the stress for ourselves. Through our high demands we are never really satisfied. And we spend far too long fiddling with the smallest details. That is exhausting, costs time and nerves. And is not necessary at all.
5. fight inner restlessness with daily relaxation
It's time for a regular relaxation routine! And you should stick to it meticulously and strictly! Not because you don't have enough commitments already. But because it is important to healthy habits to get into the habit.
We recommend the time in the morning for some quality time. Then you are often still undisturbed and can form a good basis for a relaxed day create. Everything that does you good is allowed. This can be a meditation, a walk or some sport.
But also a extended breakfast or time to read can count among them. Still lacking some inspiration? Then take a look here: 9 things successful women do before 9 o'clock.
6. progressive muscle relaxation
For the particularly hard days, we recommend progressive muscle relaxation according to Jacobsen. Here, individual muscle parts are tensed and relaxed. This loosens the muscles. This makes us more resistant to stress.
7. fight inner restlessness through regular exercise
There are countless reasons to do sports. Regular exercise not only trains the muscles and the condition. Also your psychological resilience is strengthened. In the long term, this will also help you to cope better with stress and pressure to perform.
Better than bought: Relaxing DIY lavender cream
By the way, even for sporty people there are No excuses. Because there is every imaginable sport and countless ways to keep fit. Looking for something to get fit with little time? Then take a look here: Fit with HIIT Workout: Lose Weight with High Intensity Interval Training.
8. get professional help
Inner restlessness is not always triggered by stress or pressure to perform. Also bad experiences from the past, Losses or Separations can lead to this. If you think it's all too much for you, find a therapist. They're there to help you, after all. :)
9. fight inner restlessness: have fun
In general, take life not so serious. Stop cursing the past and planning the future. Just let life come to you and drift a little. Be in the Present and appreciate what you have.
You don't have to control everything. Everything doesn't have to be perfect. At the end of the day, the world keeps turning anyway. And maybe even a little more colorful. So be not so strict with you and life. And enjoy it.
Our conclusion
Fighting inner turmoil doesn't just involve immediate help. Even small things can make a big difference. But to feel better in the long run, you should also change your habits. Then inner restlessness will soon be a thing of the past. I promise. :)
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