Understanding racing thoughts and how to stop them

If you’ve ever experienced a string of thoughts that seemed to be all over the place, you’ve likely dealt with racing thoughts. These thoughts can come on suddenly and are caused by both internal and external triggers. Once they start, it can be difficult to slow your mind.

While racing thoughts can feel anxiety-provoking and stressful, there are ways to manage them. Understanding what they are, where they come from, and when to seek outside help can help you manage racing thoughts.

These thoughts can be positive, negative, or neutral. Negative racing thoughts are often called ruminating thoughts, which are obsessive thoughts about negative feelings or experiences. These thoughts can contribute to low self-esteem, repetitive overthinking, and automatic negative thoughts. When you continue to overthink, it can often lead you to worry about worst-case scenarios.

What causes racing thoughts?

Racing thoughts can be caused by physical and mental health conditions, among other things. A few common causes of racing thoughts include the following:

• Stress: Stress causes your body to release more of a hormone called cortisol, which causes your natural “fight or flight” response. Increased cortisol levels are associated with increased activity in the right frontal lobe of your brain. The right frontal lobe is home to areas that manage your thinking and emotions. Because of this, increased activity in this lobe can cause you to generate more thoughts caused by chronic stress and acute stress.
• Anxiety: Fear and anxiety also increase your body’s production of cortisol, which is why racing thoughts are a common symptom of generalized anxiety disorder and panic disorder. Existing racing thoughts can also worsen if you feel anxious about having them.
• Attention deficit hyperactivity disorder (ADHD): Research published in Frontiers in Psychology found that people with ADHD often experience racing thoughts that lead to mental restlessness. Racing and overactive thoughts in those with ADHD are predictors of interpersonal relationship problems, academic difficulties, and other ADHD symptoms.
• Mood disorders: Mood disorders, like bipolar disorder and depression, can also cause racing thoughts. In those diagnosed with bipolar disorder, racing thoughts are heightened during both manic and depressive episodes. 
• Obsessive-compulsive disorder (OCD): OCD is a mental health disorder that’s characterized by intrusive and repetitive thoughts. People with OCD may experience racing thoughts about what will happen if something isn’t done correctly or worrying about catching a deadly disease from germs.
• Thyroid problems: Thyroid diseases like hypothyroidism and an underactive thyroid can cause changes to your mood. These can lead to feelings of anxiety, nervousness, and depression.
• Medication side effects: Medications such as antidepressants, thyroid medications, and drugs that contain caffeine can all cause anxiety as a side effect, which can lead to racing thoughts.
• Substance use: Recreational drugs such as cocaine act as stimulants, which can change certain chemical levels in the brain. Stimulants can also lead to anxiety when the dosage is too high.

Examples of racing thoughts 

You can have racing thoughts about anything, including past events, current situations, or worries about the future. You may even experience racing thoughts about all of these things at once. 

Examples of racing thoughts include the following:

• Thinking about how many things you need to buy before you get paid again
• Worrying about whether you are fully prepared for an upcoming test
• Feeling overexcited about all the positive outcomes that could come from a promotion you received at work
• Replaying an embarrassing moment that happened recently
• Thinking about everything you have to do over the weekend
• Wondering if you remembered to pack everything for a road trip

6 ways to stop racing thoughts

Because racing thoughts come on quickly, they can be difficult to stop. It can be hard to focus on anything beyond how fast your mind is spiraling. 

If you have trouble getting out of this mindset, don’t panic. Here are a few things you can try to stop intrusive thoughts.

Try relaxation techniques

Practicing relaxation techniques can help calm your anxiety and clear your mind. This may also reduce symptoms of stress, improve your focus levels, and help you find inner peace.

A few relaxation activities you can try include the following:

• Breathing exercises: Mindful breathing is one of the most accessible relaxation techniques. You can do it anywhere. Take slow, deep breaths, feeling your abdomen expand and contract with each breath. If your mind starts to wander, shift your thoughts to focus solely on your breathing techniques.
• Body scan: Research shows body scans effectively mitigate stress reactivity. A body scan focuses on releasing tension from one part of your body at a time. This can help you mentally release muscle groups in your area of focus. A popular way to do a body scan is to start with your toes and move upward through each portion of your body. 
• Guided imagery: Use visualization to picture a place, experience, or object that makes you feel at peace. Focus on putting yourself in these environments by considering any sounds you hear or scents you smell. You can also go online to find audio-based guided imagery meditations.

Practice mindfulness exercises to focus on the present

Mindfulness skills refer to your ability to be aware of the present moment. Racing thoughts are often related to things that have happened in the past or concerns for the future. You can use mindfulness by grounding yourself to ease physical sensations like an increased heart rate or rapid breathing.

Examples of mindfulness activities include the following:

• Practice stillness: Focus on one specific thought or image for as long as possible
• Eat slowly: Take the time to fully experience the taste and texture of a food you enjoy
• Color or draw: Doodle on a blank sheet of paper or complete a coloring book page
• Listen to music: Focus on each instrument and lyric within each song to distract your mind
• Practice self-compassion: Tame your inner critic by repeating positive affirmations about yourself

Journal to capture and analyze thoughts

Sometimes, putting your thoughts on paper can help release them from your mind. Journaling is a great way to do this and is also good for your mental well-being. Journaling can help reduce mental illness symptoms and improve your self-awareness.

To help you start journaling, check out some of these resources:

• Daily journal prompts
• Anxiety journal prompts
• Self-exploration journal prompts
• Journal prompts for mental health
• Manifestation journal examples

Create to-do lists or list your worries

Sticking with the theme of putting thoughts to paper, making a to-do list can also help quiet racing thoughts. This is especially true if your racing thoughts involve upcoming tasks or responsibilities. 

Writing down your thoughts helps to get them out of your head, putting less pressure on you to remember everything you have to do. It can also help you mentally set these tasks aside for later.

Maintain good sleep hygiene

Your brain is naturally calmer when it’s well-rested. Being tired can reduce your focus and concentration levels, which can cause racing thoughts. Aim to get eight hours of uninterrupted sleep each night to help improve your sleep hygiene.

Find the right support

If you’re struggling to reduce anxiety on your own, consider asking for help. Support can come from friends, family, coworkers, a wellness coach, or a mental health professional. 

Your support system can help you by serving as a distraction, completing mindfulness activities alongside you, or taking on some of your extra tasks when you’re feeling overwhelmed. 

Working with a coach or a mental health professional can help you identify your recurring thought patterns and develop healthy ways to combat them. 

Tips for managing racing thoughts at night before bed

Racing thoughts can happen at any time, including right before bed. It can be hard to sleep when you’re stressed and anxious. Over time, a lack of sleep can lead to a host of mental and physical health problems that impact your well-being. Sleep deprivation can lead to chronic conditions like these:

• Heart disease
• High blood pressure
• Stroke
• Diabetes
• Obesity
• Depression

Try using these tips to help you manage racing thoughts before bed:

• Put down your phone: Avoid further triggering your mind with constant text, email, or social media notifications by leaving your phone in another room
• Keep a notebook by your bed: Keep a pen and paper on your nightstand to quickly write down any to-dos. Jotting down racing thoughts can get them out of your head so that you can deal with them in the morning.
• Read a book: Reading a book is a great distraction to shift your mind away from your own concerns by focusing on the story. It can also be a great stress reliever.
• Meditate: Try meditating while you’re lying in bed. A great way to do this is to pay attention to each of your five senses, one by one, creating mindfulness about your surroundings and the comfort of your bed.
• Create a bedtime routine: A bedtime routine can help shift your mind and body into a state of preparation for sleep. Choose a sleep schedule that allows you to go to bed at the same time each night, and limit screen time the hour prior.

When to seek a mental health professional

Because racing thoughts can stem from underlying mental health issues, they might require help from a professional. If you experience racing thoughts alongside other mental health symptoms, it’s a good idea to seek medical advice from a licensed therapist or counselor. 

Other symptoms of mental health disorders that can occur with racing thoughts include the following:

• A lack of impulse control
• Feeling uninterested in activities you normally enjoy
• Experiencing panic attacks
• Feeling more irritable or restless than usual
• Experiencing persistent sadness or hopelessness
• Trembling or shaking
• Trouble making decisions
• Feeling nauseous
• Experiencing frequent mood swings
• Trouble sleeping
• Trouble with emotional regulation

Stop racing thoughts to achieve mental clarity

Racing thoughts can be unpleasant. They can impact your productivity and keep you from reaching your peak performance. It’s important to know how you can stop racing thoughts in the moment so you can better deal with stressors.

Wellness coaching can help you create strategies to manage your racing thoughts. Work with a BetterUp Coach to take back control of your thoughts and achieve a clearer, more focused mental state.