Racing thoughts are normal in our lives. It becomes a problem when it starts getting worse daily. It can prevent people from living in the present moment. And it can become a hurdle in completing tasks as well. Below are the measures, of how one can stop these thoughts and calm his mind.
What are Racing Thoughts?
These are the thoughts that come quickly one after another without any gap. These are repetitive. These can relate to one subject or different subjects at one time.
These are a part of your mental health. Mental health encompasses your social, psychological, and emotional well-being. It affects how you make decisions, and relate to other people. Ready to cope with stress and various kinds of pressure. It also affects how you feel, think, and behave and also how you interact.
Symptoms of Racing thoughts
Following are the symptoms you feel when you have such thoughts:
- Your mind is not under your control. Like you are going in another mile while thinking.
- You can’t relax. You are probably not able to shut off your mind for a while.
- Difficulty in thinking. You want to think about a matter but you are not able to.
- Lose concentration. You feel difficulty focusing
- Catastrophizing. Like you first think of worst-case scenarios.
- Anxiety Disorders. You are feeling under pressure.
- Sleeping Disorder. You are not able to even sleep properly. This can also result in insomnia
What causes Racing Thoughts?
Anxiety is one of the main reasons for the occurrence of these thoughts. Anyone can experience such a thing if they are anxious and these thoughts are not in their control. If anything scary happened to you. You have experienced the embarrassment. You always think of the worst-case scenarios.
Whatever your thoughts May be but you are unable to stop them. It happens at night because it is the time when your body will be in a relaxed state. And when you are all set to rest, you start having intrusive thoughts. That feels so unfair at that time. This also increases your heartbeat. Resulting in feeling like you will not be able to sleep tonight.
These thoughts are also caused by experiencing heightened stress in our lives. When you have no one to share about your worries, it causes trouble there. It’s not important that it has to be at night. This can also happen in days as well. Although it causes problems in your personal and work life.
How does Racing Thoughts feel?
Racing thoughts feel like a disaster coming suddenly. It feels like someone else is controlling your mind. And you’re not able to control them.
Some of the common experiences are-
- Frequent thoughts on loop
- Different thoughts at a single time
- The thoughts seem to come in succession
- It’s like someone is talking too fast in your mind
- Racing heartbeat
- Sweating and sped-up breathing
How to Stop Racing Thoughts?
Calming and refocusing when anxiety surges through the mind. People who are facing this problem worry more. They are thinking about what needs to be done to reduce this. They feel trapped in this. But, you can stop the cycle of Racing thoughts. There are several ways to control racing thoughts and reduce their occurrence. Although there is no specific solution to stop this. But there are practices which you can follow to cope –
1. Deep breathing
Take focused breathing. Remember to focus on counting your breath. It will provide you with a calming effect. And will affect your central nervous system. This will reduce anxiety as well. Some of the breathing patterns are –
- Box breathing
- Nostril breathing
- 4-7-8 breathing
You can chant a mantra and try to focus on that. Mantras like the Gayatri mantra will help you to calm down. You can also say everything will be fine or whatever is happening, is happening for a reason. Mantras generally help you to relax feelings and stress.
3. Identify problems
Identify the core root of such thoughts. So that you can find solutions. Problem-solving skills can help make life’s challenges more manageable. It is the process of identifying stressors and creating strategies to manage them.
Focusing on one thing will free your mind. It creates a deep state of relaxation. And a carefree mind will help you to think. There are various techniques of meditation to reduce these thoughts.
Those techniques are as follows-
- Mindfulness Meditation
- Cognitive Behavioral Therapy
- Deep Breathing
- Regular Physical Activity
5. Try being mindful
Focus on the present moments. Mindfulness will help you to think in different ways. Practicing mindfulness can help change your thought patterns. And this will increase your thinking capabilities. Being positive is another way to calmness .
Try to often write things which cause you this. Take 5-10 minutes to write all such thoughts. Whatever your mind says, write it. People can write one thing at a time, it forces them to slow down. They can organize their thoughts. By this, they can focus on them at a time. Journalising can provide greater clarity on concerns. It helps you to identify patterns. These help in recognizing the emotions accompanying their anxiety.
7. Decrease screen time before sleeping
Stop getting addicted to such things at night. The constant running to social media overload can contribute to anxiety and stress. Limiting screen time can help us disconnect from these triggers. This allows our minds to unwind and find peace. This will increase your ability to sleep.
It’s the last thing to do. Try sharing your problems with an unknown experienced person. Therapy can help identify the cause of your unwanted thoughts. It can teach you coping mechanisms and techniques to manage these thoughts.
These techniques may include:
- Doing deep-breathing exercises
- Writing out thoughts on paper or in a diary
- Using mantras to calm your mind down
- Focusing only on the present and things you can control right now
Follow the some mentioned tips to stop your racing thoughts and if you are facing a severe problem it is better to consult a therapist. If you are suffering from anxiety and are in search of a therapist or counselor then visit Practo for the best counselors at the comfort of your home.