Racing Thoughts: What Are They and How to Stop Them

1 in 4 people struggle with some form of anxiety. One of the most common symptoms of anxiety is racing thoughts. Racing thoughts are those thoughts that are unwanted, invasive, distressing, and cause distress in different areas of your life. These thoughts can feel completely overwhelming and cause the person experiencing them to feel out of control. They can contribute to feelings of stress and anxiety. These thoughts can also make it difficult for a person to relax. Racing thoughts cause distress to occur in any or all of the following: social, academic, occupational, relational, or other important ares of functioning. Can you imagine trying to live your life only to be waylaid by these intrusive thoughts?

So what can be done about this? First, if you are experiencing distress due to racing thoughts, consider reaching out to a professional. This could be the help of a local medical doctor, a psychologist, or a mental health professional. All of these individuals can help reduce racing thoughts.

Here are some quick and easy ways to help manage racing thoughts:

1. Think of a different alternative–most racing thoughts trick us into thinking about worst-case scenarios. This can lead to more anxious thoughts, which in turn causes an individual to become stuck on a negative feedback loop. Instead of thinking about the worst-case scenario, ask yourself if there are other alternatives. If you are struggling to come up with alternatives, you can always try using thought stopping. This technique is just like it sounds: virtually telling yourself to stop thinking about whatever thought is causing you distress. Some individuals use visualization to help with thought stopping. They might imagine a stop sign blocking out their negative thoughts.
2. Take deep breaths–When an individual is struggling with racing thoughts, the brain can hijack the body causing an increase in heart rate and respiration. Taking 5 to 10 deep breaths helps the body calm down which in turn sends a signal to the brain stating all is well. Long inhales through the nose, and long exhales through the mouth are the preferred method of deep breathing. Try it! You’ll be amazed at was a simple thing like deep breathing can do.
3. Focus on the present, not the future–many people experience racing thoughts about the future. Oftentimes, what they are worried about has not and more than likely will not happen. (Remember, racing thoughts are often worst-case scenarios). Focusing on the present moment can help stop these types of racing thoughts.
4. Mindfulness-this is a great practice to start clearing your mind and help you tune into the present rather than the future. Mindfulness is all about trying, failing, trying again, failing again, etc. With enough practice you will be able to clear your mind of racing thoughts and enjoy peace and tranquility. (Check out this clever video that shows the basics of mindfulness https://www.youtube.com/watch?v=w6T02g5hnT4)

Racing thoughts can cause significant distress for people experiencing them. Finding the root cause of racing thoughts is one of the best ways to manage them. Try some self-exploration. Dig deep. Racing thoughts are no walk in the park and can negatively impact your mental health and well-being. For your own health and well-being, reach out to a professional if you continue to struggle with racing thoughts.

~Krista