“We have 60k to 70k thoughts a day and up to 95% of them are the ones from the day before.” Source
Image Details: To create the words behind me in the image, I sat down at the computer and typed in everything that popped in my head. Everything. At one sitting. In 20 minutes. It’s a running dialogue of the thoughts that constantly bombard my brain from wondering if my dog’s feelings are hurt because I didn’t walk him to what I should do with all the coffee mugs we own. You know, important stuff. Sound familiar? Welcome to the club.
Tips for Slowing the Brain
1. Focus on now, not the future or the past
For some people, racing thoughts stem from something that has not happened and may never happen. Others focus on things that happened in the past, which they cannot change.
People who experience racing thoughts should try to focus on what is happening now. Saying to themselves, “I won’t worry about the past or the future, I’ll focus on what I can control,” is a good place to start.
2. Take deep breaths
The body’s natural panic response is to speed up the heart and breathing rate. This may happen when the mind begins racing.
MHA suggest that taking slow, deep breaths can reduce the body’s stress response and promote a feeling of calm, helping to quiet or stop racing thoughts.
The following strategy might help. Try:
- breathing in slowly while counting to five
- holding the breath for a few seconds
- breathing out while counting to five
A person can practice deep breathing anytime, without any specialized training.
3. Think about other options
Racing thoughts often end up in a worst-case scenario, and it can be easy for someone to build up a sense of disaster.
This can lead to a vicious cycle of more anxiety and continued racing thoughts.
A person can try to counter this by:
- repeating to themselves that this worst-case scenario is not going to happen
- considering how likely it is that the worst-case will happen
- thinking about more desirable alternatives that could occur
Instead of, “I’ll get fired for that mistake,” change the thought to, “Everyone makes mistakes, and I’ll do what I can to make it right.”
4. Use mantras
According to an older article in the International Journal of Behavioral Consultation and Therapy, mantras, or positive self-statements, are simple words or phrases that a person can repeat to calm their mind. Some people find them useful in times of panic and racing thoughts.
Repeating phrases such as, “I can get through this,” or “It will be okay,” might help.
Mantras allow the mind to focus on one simple positive or encouraging thought. This turns the mind away from its racing thoughts.
5. Try distractions
MHA also indicate that distractions, such as a favorite hobby, such as a favorite hobby, especially a calming one, can quiet the mind and help a person focus on something other than racing thoughts.
Depending on a person’s preferences, options for reducing stress and finding distraction may include:
- using coloring books
- painting
- gardening
- cooking
- singing or playing an instrument
- going for a walk or other outdoor activity
- watch a movie or listen to some music
6. Exercise
Regular physical activity improves mental well-being and might be helpful during an episode of racing thoughts.
One 2016 study found that exercise improved symptoms of depression, while another found that just 15 minutes of exercise improved mood in college students.
Current guidelines from the Centers for Disease Control and Prevention (CDC) recommend 150 minutesTrusted Source of moderate-intensity exercise per week for adults. The CDC also recommend muscle-strengthening exercises twice a week.
If racing thoughts start developing, walking, jogging, or similar activities may help settle the mind.
Katie Linsky Shaw, Photographer, Photojournalist
Youth Mental Health Crisis – An ongoing photography and story-telling project