How Do You Stop Racing Thoughts?

Practical strategies to quiet racing thoughts and improve mental well-being.

Racing thoughts are an overwhelming experience that can disrupt daily life, leading to anxiety, stress, and even insomnia. These rapid, uncontrollable thoughts can also make it difficult to focus, relax, or fall asleep. Understanding why racing thoughts happen and learning effective strategies to manage them is essential for maintaining mental well-being. In this article, we’ll explore techniques to calm racing thoughts and lifestyle changes that support mental clarity.

Common causes of racing thoughts

Racing thoughts are characterized by a rapid stream of thoughts that can feel out of control. These thoughts may jump from one topic to another, causing confusion and anxiety. For many, racing thoughts occur during times of heightened stress, worry, or emotional turmoil. Here are some common causes of racing thoughts:

Stress

The mind often races when we feel overwhelmed by life’s demands or uncertain about the future. 

Overstimulation

Constant exposure to information (social media, news, etc.) can overload the mind and contribute to racing thoughts.

Trauma or unresolved emotions

Past experiences or unprocessed emotions can surface as racing thoughts, especially during stressful times. 

Lack of sleep

Sleep deprivation can impair cognitive function, making it harder to control thoughts, leading to restlessness and overthinking.

Mental health conditions

Certain mental health disorders, such as manic episodes in bipolar disorder, can cause a heightened state of activity in the mind, leading to racing thoughts. Conditions like generalized anxiety disorder (GAD) and panic disorder are also particularly linked to racing thoughts, as they can cause excessive worry and intrusive thoughts that spiral out of control. This can also happen in individuals with borderline personality disorder (BPD), where emotional dysregulation can trigger overwhelming thought patterns.

3 techniques to calm racing thoughts

There are several proven methods to help calm racing thoughts. By practicing these techniques regularly, individuals can regain control over their minds and experience greater peace and mental clarity. Keep in mind that these techniques aren’t a replacement for professional mental health support as needed.

1. Mindfulness and Meditation

Mindfulness involves focusing on the present moment without judgment. Mindfulness and meditation help retrain the brain to focus on the present rather than on intrusive thoughts, reducing negative thinking and fostering a sense of calm. By practicing mindfulness, individuals can prevent themselves from becoming consumed by overwhelming thoughts. Here are some ways to practice mindfulness and meditation to calm racing thoughts:

• Guided meditation: Using apps or audio recordings, guided meditations can help direct your focus and teach you to detach from intrusive thoughts.

• Diaphragmatic breathing: Deep breathing exercises can trigger the body’s relaxation response, helping to calm both the body and the mind. Breathe deeply into your diaphragm rather than shallowly into your chest. This activates the parasympathetic nervous system, promoting relaxation.
• Progressive muscle relaxation (PMR): This involves tensing and then relaxing different muscle groups, which can help release physical tension associated with racing thoughts.

2. Grounding Techniques

Grounding techniques help bring your attention back to the present moment and away from your racing mind. Here are some grounding techniques to calm racing thoughts:

• 5-4-3-2-1 method: This involves focusing on your senses to connect to the present moment. For example, identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Sensory awareness: Engaging in activities like holding a textured object or focusing on the sensation of your breath can help divert attention away from racing thoughts.

3. Journaling

Journaling can be a powerful tool for clearing the mind. Writing down your thoughts helps externalize them, making them feel less overwhelming. Set aside time each day to write down whatever is on your mind. This process can act as a mental “reset,” helping you process and make sense of your thoughts. Use journaling to reflect on the root causes of your racing thoughts. Are there specific worries or stressors that are fueling them? Journaling allows you to release and organize your thoughts, reducing mental clutter.

When to seek professional help for racing thoughts

If racing thoughts persist despite trying these techniques, it may be time to seek professional help. Therapies such as cognitive behavioral therapy (CBT) or mindfulness-based therapies can provide deeper insight and support in managing racing thoughts. CBT is a therapeutic approach that helps individuals identify and change negative thought patterns. It teaches that thoughts, feelings, and behaviors are interconnected, and that by changing one aspect, you can influence the others. A mental health professional might use CBT techniques like challenging negative thoughts and distancing oneself from negative thoughts (cognitive distancing) to help manage racing thoughts.

In some cases, medication may be necessary, especially if anxiety or depression is contributing to the racing thoughts. By getting professional support and making mindful lifestyle changes, you can gain better control over racing thoughts and experience a more peaceful, focused state of mind.

How Charlie Health can help

If racing thoughts are affecting your mental health, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides mental health treatment for people dealing with serious mental health conditions, including generalized anxiety disorder, panic disorder, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic online therapy, managing your mental health is possible. Fill out the form below or give us a call to start healing today.