The experience of having “excess energy” is often a mismatch between physical and psychological states, creating a feeling of being revved up but unable to focus or settle down. This state can manifest physically as restlessness or difficulty sleeping, and mentally as racing thoughts or heightened anxiety. Physiologically, this sensation is linked to hyperarousal, where the sympathetic nervous system remains activated, leading to a constant flow of stress hormones like adrenaline and cortisol. When no physical threat is present, this mobilized energy goes unused, resulting in a feeling of being tightly wound or on edge. Managing this state requires a deliberate approach that addresses both the physical need for output and the internal systems that regulate nervous system activity.
Physical Exhaustion Through Movement
Immediately addressing a surge of restless energy requires physical output to utilize mobilized energy stores. High-intensity activity is effective because it rapidly depletes fuel sources and triggers hormonal release. Activities like High-Intensity Interval Training (HIIT), sprinting, or heavy resistance training demand a quick, large burst of energy. This intense effort mobilizes adrenaline and cortisol, allowing these stress hormones to complete their intended function of preparing the body for “fight or flight.”
Physical activity serves as a constructive outlet, helping the body “run down” the high levels of catecholamines that contribute to the jittery feeling. This short-term stressor trains the body to better regulate its stress response and helps reset hormone levels. The release of endorphins following strenuous exercise also contributes to physical fatigue and reduced psychological tension.
For energy that manifests as an ongoing need to fidget, structured repetitive movements are beneficial. Long-distance running, cycling, or swimming provide a sustained, rhythmic output that channels restlessness into a predictable pattern. This allows the mind to settle while the body is occupied, providing a sense of focus and control.
Even simple, repetitive manual tasks, like gardening or scrubbing, can ground the body and mind by focusing restless energy on a tangible result. Engaging the large muscle groups rapidly and intensely is the most direct way to signal to the nervous system that the immediate need for action has been met.
Managing Energy Input Through Diet
Managing excess energy involves controlling sources that contribute to erratic or heightened energy levels. Dietary and substance choices directly influence the stability of physical energy and nervous system excitability. Stimulant reduction is a primary focus, particularly regarding the timing and amount of caffeine and nicotine intake.
Caffeine acts as a central nervous system stimulant, creating an alert state that can exacerbate feelings of being overly energized. Nicotine also activates the sympathoadrenal system, increasing the release of catecholamines and contributing to arousal. Excessive or poorly timed consumption of both substances leads to prolonged energy peaks followed by sharp crashes, often triggering restlessness. Reducing or eliminating stimulants, especially late in the day, prevents the artificial elevation of the body’s baseline energy state.
Maintaining stable blood sugar is paramount, as sharp fluctuations can worsen agitation. Highly refined carbohydrates cause a rapid spike in blood glucose, followed by an insulin surge and a subsequent rapid drop. This dramatic swing often manifests as a jittery feeling followed by lethargy. Prioritizing complex carbohydrates, protein, and healthy fats creates a slower, more sustained release of glucose, promoting a more even and less agitated energy state throughout the day.
Hydration and nutrient timing also play a role in energy stability. Dehydration can lead to fatigue and poor focus, which may be misinterpreted as needing more stimulants, perpetuating unstable energy. Neglecting balanced meals can leave the body lacking micronutrients necessary for steady metabolic function.
Mental and Nervous System Regulation
When excess energy is primarily psychological, manifesting as anxiety or racing thoughts, the focus must shift to techniques that directly calm the central nervous system (CNS). These methods aim to transition the body from the sympathetic (fight or flight) state to the parasympathetic (rest and digest) state. Controlled breathing techniques are highly effective because they offer an immediate, physiological intervention.
Techniques like the 4-7-8 method (inhaling for four seconds, holding for seven, and exhaling slowly for eight) stimulate the vagus nerve. The prolonged exhalation phase activates the parasympathetic nervous system, which lowers heart rate and promotes relaxation. This deliberate control of breath signals to the brain that the body is safe, interrupting the stress response loop. Box breathing, timed for the same count on all four phases, offers a similar rhythmic pattern that focuses the mind.
Grounding Techniques
Grounding techniques redirect mental energy by focusing attention on immediate sensory input, pulling the mind away from internal rumination. The 5-4-3-2-1 method instructs one to name:
- Five things seen.
- Four things felt.
- Three things heard.
- Two things smelled.
- One thing tasted.
This structured focus on the external environment engages the prefrontal cortex and helps anchor the individual in the present moment, breaking the cycle of racing, anxious thoughts.
Mental dumping provides a structured way to offload the cognitive component of excess energy. Journaling or structured planning allows one to externalize the mental overactivity that contributes to restlessness. Writing down worries, ideas, or to-do lists helps to clear the mental space, reducing overwhelming internal pressure and providing a sense of control.