Do you often find yourself bombarded by racing thoughts? If so, you're not alone. Racing thoughts can be incredibly intrusive and overwhelming, but fortunately, there are various ways to control them. This blog post will discuss 5 of the best techniques for managing racing thoughts. If you put some of these strategies into practice, you should start to see a significant reduction in their occurrence.
1. Focusing on the present and not too far ahead or what happened a long time ago. Individuals with racing thoughts are often based on an idea or notion that has not occurred and may never occur. Some people are hyper-focused on circumstances that have transpired or can't be changed. Individuals experiencing racing thoughts should be focusing on the here and now. These people should Affirm that "I won't be anxious about what has transpired, or will take place in the future; I'll fixate on things I can change," which is an excellent place to start. Mindfulness meditation is a great way to practice in the here and now.
2. Breathing Exercise - To reduce the panic responses (increased heart and breathing rates), inhale and take deep breaths. Panic Responses usually occur when the mind begins to race. According to Mental Health America (MHA) (2022) [1], it is recommended to slow down; taking deep breaths can lower stress and promotes calmness. 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. Positive Thinking and Rationalization - Think about positive things and rationalize your thoughts. Unfortunately, racing thoughts can lead you to a rabbit hole of anxiety and negative thinking. A person can break the perpetual cycle of pessimism by changing their behavior and mindset through a more positive outlook. Instead of thinking of the worse outcome, think of the brighter side of things. For instance, you were about to go to the store, and your car would not crank. You start to become anxious and think the worse, like what if it cost a fortune to get your car fixed even though, more than likely, you left your light on your car by accident. Instead, think positive and be thankful that you were at home, not out somewhere when your car did not crank. Then you will start to realize how fortunate you were that things are not as bad as they may seem.
4. Mantras and Affirmation - 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. Meditation - Studies have shed more light on understanding the process and outcomes of applied meditation. Doing meditative exercises are linked to changes in the brain's makeup [2–5], as well as mental health [6–10], and improves focus [11, 12], Increase balanced emotions [13–15], slows down aging [16–18], enhance "academic performance" [19, 20], and other results. Substantial proven data supports that meditation has popularized the practice of various forms of meditational exercises.
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The following is how meditation is being utilized within modern-day society:
- Psychological practices (eg. mental health facilities or clinics) [21–23].
- Educational programs [24].
- Businesses [24].
- Prison system [24],
- Military [24],
- Substance abuse rehab centers [24],
- Medical clinics (health and wellness) [24].
Sometimes people have racing thoughts symptoms due to traumatic circumstances, and it can also to a sign of a possible medical issue. Multiple health issues can cause racing thoughts and anxiety, requiring a medical doctor or mental health professional advice. If a person is experiencing racing thoughts (worry/stress) without a cause for the symptoms for more than two weeks, they may seek medical attention [25].
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Reference
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