On far too many occasions, you find moments of an otherwise pleasant day being disrupted by a tsunami of uncontrollable and highly-subjective notions that cause you anxiety. While you may experience a chaotic flow of ideas, many are rooted in fear and worry about an upcoming event or situation, often focusing on negative outcomes. The speed of this mental experience is intense, creating a cycle of overwhelming stress that makes it difficult to focus and/or remain calm, which further fuels symptoms of anxiety.
The experience is referred to as racing thoughts. The pathological increase in mental activity is commonly associated with manic/hypomanic episodes in bipolar disorder, anxiety disorders, OCD, and ADHD, but may also be experienced by anyone. Frustratingly, they are most likely to enter the bedroom with you at night as you lay down to sleep. While your body may be tired, the brain often remains in an overactive problem-solving mode which can contribute to the phenomenon.
There are a number of unhealthy coping mechanisms that people turn to when racing thoughts begin to manifest. Some use substances such as alcohol and drugs. Others seek to trigger a quick boost of dopamine with sugary snacks and high-fat foods. It’s easy to acknowledge that these responses are counterproductive to wellbeing. However, there is a more common and seemingly innocuous response to racing thoughts that has been adopted alongside the rise of mobile technology – reaching for one’s smartphone.
Your smartphone is preloaded with all sorts of dopamine-producing distractions that can make it seem as if it is an effective means to dealing with a wave of disruptive thoughts. A number of people use their convenient mobile devices to participate in online gaming or gambling, while some find instant relief by viewing sexually explicit content. Others may engage in online shopping or doomscrolling through social media until their minds become so exhausted that racing thoughts subside. While it may appear to be an effective strategy, it’s the perception of harmlessness that makes it all the more harmful. Using a smartphone to cope with negative emotions associated with racing thoughts creates a vicious, self-perpetuating cycle of maladaptive coping and escapism that provides temporary, short-term relief but ultimately deepens dependency and exacerbates negative emotions.
Recognizing all of the above, you need an answer to the question that brought you here; how to stop racing thoughts, without reaching for your phone? Below is a combination of practical-to-do, enjoyable, and productive ways to pump the brakes on the experience and head in a more positive direction.
5 Healthy and Sustainable Ways to Stopping Racing Thoughts from Disrupting Your Wellbeing
I. Deep and Mindful Breathing
Deep breathing exercises are a common theme here in our behavioral health blog for one key reason – they work! It’s an effective strategy for stopping racing thoughts because deep breathing calms the nervous system and shifts focus from anxious thoughts to the physical sensation of breath. The result is reduced stress, improved focus, and immediate calm. Better yet, it can be practiced practically anywhere.
Deep (and mindful) breathing involves techniques such as the 4-7-8 method, where you inhale for 4, hold for 7, and exhale for 8 seconds. If not in a setting conducive to this (i.e. in a coffee shop) simply slowing your breath to a comfortable rhythm can help. It ultimately requires that you focus on the physical sensation of each breath, so that you can activate your body’s relaxation response and ground yourself in the present moment so that focus is shifted away from anxious thoughts about real or perceived situations.
The technique can be practiced in a seated position using good posture, but generally works best when done comfortably on the floor. Where possible, lie on your back on a flat surface with your knees bent, then place one hand on your upper chest and the other on your stomach, just below your rib cage. Breathe in slowly through your nose (using the 4-7-8 method) letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise. Tighten your abdominal muscles and let them compress inward as you exhale through pursed lips as the hand on your belly moves down to its original position. Feel free to smile and give those racing thoughts your favorite salute (the bird is perfectly fine) as they retreat from whence they came.
II. Write Them Down and Offload Them
One of the most recommended and science-backed strategies to mitigate the disruption of racing thoughts is journaling. Keeping a journal is an effective method for clearing mental clutter. The practice involves transferring all of those “to dos” and related worries and intrusive thoughts from your mind to paper. It signals to your brain that these tasks are recorded and safe to forget for the remainder of the day and especially at night when you need to rest. This form of “cognitive offloading” reduces anxiety and allows you to disengage from harmful mental loops.
We recommend journaling with traditional paper and pen. Not only does it make the offloading of negative thoughts feel more palpable, it mitigates the potential for distraction (and unhealthy coping) related to using a mobile device.
III. Bedside Journal for Creativity Too
Consider evolving the journaling strategy a step further. As discussed in the introduction, while your body may be tired, the brain often remains in an hyperactive problem-solving mode as you prepare to sleep. Leverage this to focus on things that your passionate about – projects that make you happy. After offloading worries and intrusive thoughts, turn the page of your journal to a section where you can quickly contribute a new idea (or doodle) that progresses a passionate project that you are working on. It may be related to art, literature, music, or an entrepreneurial endeavor – whatever it is that you’d be doing if you had the absolute freedom to follow your dreams and passions. It will feel good when you do, as it allows your brain to move even further from anxiety-driven, chaotic thinking to a creative and productive activity that can lower cortisol and release feel-good neurotransmitters in a healthy way.
Again, stick to paper and pen when journaling to stop racing thoughts at night. Using melatonin-suppressing mobile devices that emit blue light can be problematic.
IV. Drop and Give 20
It doesn’t have to be twenty pushups, but exercise can be a highly effective way to help manage and reduce racing thoughts. Just 20 to 30-minutes of spontaneous and moderately intense physical activity can shift focus, break negative thought cycles, and release endorphins that decrease anxiety-related ruminations. Examples of practical short-burst activities that can be done when racing thoughts creep in include a session on an elliptical machine, shooting hoops at a nearby basketball court, a jog around the block, skipping rope, and jumping jacks.
V. Get Involved in Virtual Counseling
One-on-One Counseling
There is nary a more effective way to overcome the persistent occurrence of racing thoughts that weekly engagement with a counselor. For one, a professional counselor will provide an assessment to identify if there are any underlying issues that may be related to what you’re experiencing. Racing thoughts can be symptoms of, or cooccur with bipolar disorder, anxiety disorders, OCD, and ADHD. Whether there are comorbid issues or otherwise, regular sessions with a counselor will teach you techniques to manage anxiety, reframe negative thought patterns, and ground the mind in the present. Through approaches like cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT), your therapist will help you identify triggers, reduce the impact of intrusive thoughts, and better educate you on how to employ the tools addressed above (mindful breathing and journaling) to regain mental control of your life.
Group Counseling
Group counseling can be an effective alternative or supplement to one-on-one counseling. As with one-on-one therapy, it can break the cycle of overthinking by providing concrete tools, such as mindfulness, cognitive restructuring, and grounding techniques. Meanwhile, committed engagement in group sessions can further support wellbeing by providing a structured, supportive, and safe environment that reduces feelings of isolation while providing a space to learn and practice cognitive-behavioral techniques, share experiences, and receive immediate feedback from peers. View more on the benefits of group counseling here.
Experience freedom from the hold that racing thoughts currently have over your wellbeing. Click the image below or give us a call to speak with your care coordinator.
