We’ve all been there. You’re trying to focus on a work task or maybe get some much-needed sleep and your mind is going a million miles an hour.
It can feel like your thoughts are running away from you and you can’t get a hold of them no matter what you try.
Sometimes just dealing with the day-to-day—balancing work, friends, family, and personal hobbies—is enough to make your mind race. If you add money problems, health issues, or work stress to the mix, you may find yourself completely overhwelmed—caught in a thought spiral it’s tough to get out of.
Racing thoughts can make it difficult to sleep, concentrate, and eventually, to keep up with everyday tasks. It can seem like nothing will help, and you’ll be stuck feeling this way forever.
Sound familiar? If you’re reading this, chances are you’re struggling with unhelpful thought patterns. Your mental health may be suffering as a result. But don’t worry. With the right support, you can calm even the most pervasive racing thoughts. There are ways to find your way back to a quieter mind and a happier you.
Today, I’ll go through some different reasons why your mind might feel like it’s stuck in overdrive and what you can do to help.
What causes racing thoughts?
A variety of things can trigger racing thoughts. Sometimes, it’s a certain situation that you’re dealing with, or a build-up of little stressors over time. Dealing with certain physical or mental health issues could also lead to spiraling thoughts.
Here are a few of the mental health conditions most commonly associated with racing thoughts and similar symptoms:
Anxiety
Anxiety disorders are some of the most common mental health conditions in the U.S., affecting 40 million adults every year. From generalized anxiety disorder and social anxiety to panic disorder and obsessive compulsive disorder (OCD)—anxiety can change the way you think. It can distort your sense of reality, causing you to ruminate about the past or worry about the future. If left untreated, anxiety disorders like these can take a significant toll on your daily life and overall well-being.
Bipolar disorder
Racing thoughts may be a symptom of bipolar disorder, particularly during a manic episode. Accelerated thinking accompanied by a huge boost in energy, needing less sleep than normal, and impulsive decision-making are all signs that you could be experiencing a hypomanic episode.
Attention deficit hyperactivity disorder (ADHD)
Restlessness and racing thoughts are hallmarks of ADHD. This condition makes it difficult to focus, but can also cause your mind to feel like it’s spiraling out of control, jumping from one thing to the next faster than you can keep up.
Remember: Even without a serious mental condition at play, a lot of people can experience racing thoughts from time to time. It’s important to remember that whatever the cause, there are resources available to help. If you’re still unsure, here are a few signs that you may be caught in a thought spiral.
Signs of overthinking
When your thoughts go from reflecting to ruminating, it can negatively impact your mental health. It helps to know the signs—sometimes spotting the spiral early can help you slow down and find your footing before you get caught in your thoughts.
Are you:
- Constantly imagining worst case scenarios?
- Repeatedly focusing on the same thought, situation, or fear?
- Unable to think about anything else?
- Feeling mentally exhausted?
- Struggling to relax or be in the present moment?
- Feeling down because of your thoughts?
- Having trouble concentrating on important tasks?
If you’re finding yourself nodding along to the above list, you’ve come to the right place. Next, let’s explore some practical things you can do to help quiet your mind when things get a little overwhelming.
How to help manage your racing thoughts
When you’re stuck in a rumination rut, it can seem impossible to get your thoughts back under control. But it doesn’t have to be this way. Here are a few coping strategies that can help slow things down.
Get moving
Exercise is one of the best ways to release pent-up, anxious energy and combat racing thoughts.
When you walk, run, or dance to your favorite songs, it triggers your body to release feel-good hormones called endorphins. These hormones help ease anxiety, relieve stress, improve your mood, and help free you from frantic thoughts.
Physical movement also helps you reconnect with your body—literally shaking you out of your spiraling thoughts and bringing you back to the present.
Try mindfulness and relaxation techniques
A lot of anxiety is rooted in the fear of what’s outside of our control. We can’t change the past and nobody knows what the future holds. The only thing we can control is our reaction to the here and now.
Mindfulness is one of the most helpful practices to ease an anxious mind. It forces you to put the brakes on and be still for a moment. There are a lot of different ways to be mindful, and even 5 minutes a day can make a big difference.
Here’s one easy way to begin: close your eyes and do some deep breathing. Try to focus on each inhale and exhale. If other thoughts come into your mind, just let them pass and direct your attention back to your breathing.
This might be difficult at first. After all, we can’t simply switch off our thoughts, even if we wanted to. But, with time and a little practice, you’ll find that it gets easier to slow down when your mind starts to race.
For a deeper dive into mindfulness, read our blog about different techniques you can try, and how they can help.
Consider therapy
If your racing thoughts are interfering with your daily life, it might be time to see a mental health professional. A therapist can lend an empathetic ear and give you useful tools to help you quiet the constant chatter in your mind.
Cognitive behavioral therapy (CBT)—also known as talk therapy—is based on the idea that our thoughts, feelings, and behaviors are connected. It’s an effective way to slow down and process your thoughts in a safe, supportive place.
Your therapist can show you how to recognize and adjust negative thought patterns to ultimately change the way you feel.
Quiet your mind and recenter yourself
When you’re dealing with racing thoughts, it can feel like no matter what you try, nothing will fix it. Sometimes all it takes is a gentle touch to bring you back to the present and quiet your mind.
Massage therapy is one of the most effective ways to relax, release anxious energy, and bring harmony back to your mind, body, and emotions.
Each client that comes to my studio receives one-on-one, personalized care. I listen to what you’re going through, and together, we’ll create a plan that works for you to get you on the path to healing.
Book your session now, and together we’ll restore your peace.
