Nervousness: What Helps Against Inner Restlessness?

A queasy feeling in the stomach, racing thoughts, damp hands before an important appointment: everyone knows nervousness. It is a completely normal reaction of the body to tension, expectation and stress. In many situations it is even useful, because it makes us alert and capable. Nervousness only becomes burdensome when it occurs frequently, without a recognisable cause or in an intensity that restricts everyday life. This guide classifies what is behind inner restlessness, when it should be checked by a doctor and which building blocks from everyday life, nutrition, nutrients and traditional herbal knowledge are connected with a normal psychological and nervous function.

What is behind nervousness?

Nervousness develops when the body enters a state of heightened alertness. The autonomic nervous system releases stress hormones, the heart beats faster, the muscles tense, attention rises. Originally this reaction helped to react quickly to dangers. Today they are often triggered by exams, performances, deadline pressure, conflicts or worries.

Lifestyle also plays in: lack of sleep, a lot of caffeine, time pressure and permanent tension lower the threshold from which we react nervously. Some people are naturally more sensitive and react more quickly with inner restlessness. Important is the distinction: situation-related nervousness that subsides again after the trigger is normal. Persistent, baseless or very strong restlessness, on the other hand, can be a sign that one should look into.

Nervousness manifests itself somewhat differently in everyone. Some notice above all physical signs such as palpitations, damp hands, a tingling in the stomach, trembling or a dry mouth. Others feel more the mental side: racing thoughts, brooding, concentration problems or the feeling of not being able to switch off. Often both levels reinforce each other, because the physical symptoms feed the worry and the worry in turn keeps the body in a state of alertness. Understanding this interplay is already a first helpful step, because it shows that nervousness is no sign of weakness, but a natural reaction of the body.

When nervousness should be checked by a doctor

A conversation with your family doctor is sensible if the nervousness lasts for weeks, occurs without a recognisable cause or is so strong that it impairs sleep, work and relationships. Also when physical complaints such as persistent racing heart, trembling, sweating, dizziness or gastrointestinal problems are added, the cause should be clarified. Behind it there can be an explicable trigger situation, for example thyroid issues or the effect of medications and stimulants. When fears determine everyday life, feelings of panic set in or the mood is strongly and permanently depressed, professional support is important. Such complaints can be treated well, and the first step is always the open conversation with a doctor.

Everyday life: taking the wind out of the sails of tension

In everyday life there are many effective levers against nervousness. Exercise breaks down stress hormones: even a brisk walk, cycling or light endurance training can noticeably lower inner restlessness. Relaxation techniques such as slow breathing, progressive muscle relaxation or mindfulness exercises help to bring the body out of alarm mode. Especially conscious belly breathing, in which the exhalation lasts longer than the inhalation, has a calming effect.

Regular sleep is one of the most important foundations, because overtiredness makes one more irritable and nervous. Fixed routines, realistic to-do lists and conscious breaks provide relief. Anyone who is nervous before a concrete occasion can prepare well, play through the situation in their head and make clear to themselves that a certain amount of stage fright is normal and even helpful.

It is also helpful to consciously question one's own thoughts. Often the mind, in nervous moments, paints the worst scenario, although it is unlikely. Asking oneself what can realistically happen and how one would deal with it often takes the edge off the tension. Writing down worries can also provide relief, because it orders the racing thoughts and brings them out of the head onto paper. Small rituals before an important appointment, for example a fixed order of preparation, additionally give security and support.

Nutrition and stimulants

What and how we eat and drink influences the inner balance. Caffeine from coffee, cola and energy drinks intensifies palpitations and restlessness; anyone who tends towards nervousness reduces the amount or avoids it in the afternoon. Alcohol only calms briefly and can intensify the restlessness the next day. Regular meals keep blood sugar stable and prevent the queasy, trembling feeling that arises with low blood sugar.

A balanced diet with vegetables, wholegrain products, legumes, nuts and high-quality protein sources supplies the nutrients that nerves and psyche need. Sufficient water spread over the day rounds off the basis. Anyone who tends towards nervousness should also make sure not to go into stressful situations on an empty stomach, because low blood sugar can intensify trembling, palpitations and irritability. A small, balanced snack with slowly available carbohydrates and some protein keeps energy stable. Herbal teas such as lemon balm or lavender are also perceived by many people as a pleasantly calming ritual, quite independent of a proven effect.

Nutrients and plants for nerves and psyche

Several nutrients are connected with the normal function of nerves and psyche – substantiated by authorised EU claims. Magnesium contributes to a normal function of the nervous system and to normal psychological function. The B vitamins B1, B2, B6 and B12 contribute to a normal function of the nervous system, B6 and B12 additionally to normal psychological function. Zinc contributes to a normal cognitive function. These statements describe the role of the nutrients in the healthy body and are no statement about the treatment of nervousness.

In traditional herbal knowledge, various herbs are connected with calm and serenity. Ashwagandha (winter cherry) has long been used in the Ayurvedic tradition, as have valerian, lemon balm, lavender and passionflower. Such plants are part of traditional applications; an authorised health-related proof of efficacy for the reduction of nervousness does not exist for them. Anyone who wants to try herbal preparations should bear in mind that natural substances too can have interactions with medications. In pregnancy and breastfeeding, with existing illnesses or with the intake of medications, a conversation with the doctor is therefore recommended before reaching for concentrated extracts. For many people, the conscious ritual of preparing a cup of herbal tea and pausing for a moment is already an effective contribution to relaxation.

Honestly put into perspective

Nervousness cannot be switched off at the push of a button, and no food and no capsule replaces a healthy handling of stress. The most effective lever lies in exercise, good sleep, relaxation techniques, moderate caffeine and a stable diet. Nutrients and traditional plants can accompany this, but do not work like a sedative. If the restlessness persists, occurs without cause or is accompanied by fears, medical or therapeutic clarification is the most important and most helpful step. Also helpful is the realisation that a certain amount of nervousness is part of life and often spurs us to peak performance. Anyone who tries to switch off every tension completely puts themselves under unnecessary pressure. A friendly, accepting handling of one's own agitation paradoxically often takes some of its force away and makes it easier to bear.

Matching products

Anyone who wants to combine traditionally used plants with micronutrients will find in our Fadogia Strength Complex with Ashwagandha & Zinc a combination with the traditionally used ashwagandha and with zinc, which contributes to a normal cognitive function. It is a food supplement and does not replace medical clarification with persistent inner restlessness.

Frequently Asked Questions (FAQ)

Is nervousness something bad?

No. Nervousness is a normal reaction to tension and often makes us alert and capable. It only becomes burdensome when it occurs frequently, baselessly or very strongly and restricts everyday life.

What helps quickly against nervousness?

In the short term, conscious, slow belly breathing with prolonged exhalation, a short walk and reducing caffeine help. Good preparation for an occasion additionally takes pressure out of the situation.

Which nutrients are important for the nerves?

Magnesium and the B vitamins contribute, according to the authorised EU claim, to a normal function of the nervous system, magnesium and B6/B12 additionally to normal psychological function. A balanced diet usually covers the need well.

Can ashwagandha help with nervousness?

Ashwagandha has long been used in the Ayurvedic tradition and is mentioned in connection with calm. An authorised health-related proof of efficacy for the reduction of nervousness does not, however, exist for it.

When should I see a doctor?

When the nervousness lasts for weeks, occurs without cause, strongly restricts everyday life or is accompanied by racing heart, fears or feelings of panic. Such complaints can be treated well, the first step is the medical conversation.