Racing thoughts can have a widespread influence on everyday activities, working performance, quality of sleep, or in simple terms, a general sense of wellbeing. In fact, many people experience this common mental health symptom alongside managing anxiety disorders and other mood conditions. To improve your quality of life, it is essential to understand the cause of racing thoughts and effective management techniques that can help you regain control of your mind.

What Are Racing Thoughts?

Racing thoughts are thoughts that race, repeat, and appear to come rolling through your mind uncontrollably. They might be persistent, overwhelming, and usually single-minded-thought flow but can rapidly jump between disparate, unrelated ideas. They could occur at any time but are very bad when trying to relax or sleep.

According to Dr. Smith, a clinical psychologist specializing in anxiety disorders, “Racing thoughts are a mental treadmill you cannot turn off. Those thoughts can be exhausting and upsetting, often feeding into anxiety and inhibiting restful sleep.”

The Impact of Racing Thoughts

Racing thoughts can do the following to your daily life:

• Reduced focus and productivity at work or school
• Trouble falling asleep or staying asleep
• Increased anxiety and stress
• Poor decision making
• Strained relationships due to distraction or irritability
• Physical symptoms like headaches or muscle tension

Causes of Racing Thoughts

Several things can cause racing thoughts:

1. Anxiety disorders: Generalized anxiety disorder, panic disorder and social anxiety can all cause racing thoughts.
2. Mood disorders: Bipolar disorder, especially during manic or hypomanic episodes, can cause racing thoughts.
3. Depression: While often thought of as slowing down thinking, some types of depression can cause racing thoughts.
4. Obsessive-compulsive disorder (OCD): Intrusive thoughts are the hallmark of OCD.
5. Attention deficit hyperactivity disorder (ADHD): Racing thoughts can be a symptom of ADHD in both kids and adults.
6. Post-traumatic stress disorder (PTSD): Intrusive memories and worry about future threats can manifest as racing thoughts.
7. Stress: High levels of stress can cause racing thoughts in anyone and no mental health diagnosis is necessary.
8. Sleep deprivation: Lack of sleep can cause racing thoughts and create a cycle of insomnia and mental hyperactivity.
9. Substances: Caffeine, certain medications, recreational drugs and alcohol can cause racing thoughts.
10. Medical conditions: Hyperthyroidism can cause racing thoughts.

Signs and Symptoms of Racing Thoughts

You may have racing thoughts if:

1. Your mind won’t turn off
2. You have a never-ending stream of worries or fears
3. You have constant negative thoughts
4. You can’t focus on tasks or conversations
5. You overthink small problems or decisions
6. You feel restless in your mind or can’t relax
7. You talk fast or jump from topic to topic in conversation
8. You get stuck on certain ideas or thoughts
9. You have more anxiety or restlessness
10. You can’t fall asleep because your mind is racing

9 Ways to Stop Racing Thoughts

Mindfulness

Concentrate on this present moment without judgment so that you may ground yourself when racing thoughts keep coming. Try body scan meditation: Simply focus your attention on every part of your body, from the toes to the head and notice any sensations without trying to change them.

Another good technique is 5-4-3-2-1, that is, name 5 things that you see, 4 that you feel, 3 that you hear, 2 that you smell, and 1 that you taste. Mindful breathing is yet another powerful tool – just focus your attention on your breath and notice the sensation of the air entering and exiting your body.

Cognitive restructuring

This means identifying and challenging negative thought patterns. First, write down your racing thoughts. Then, check the evidence for and against each thought. Finally, it helps replace irrational thoughts with more balanced, realistic ones, breaking the cycle of negative thinking.

Distraction techniques

Healthy distractions can suppress racing thoughts. Think of a hobby you enjoy—painting, gardening or playing an instrument. You might also watch a favorite movie or TV program, read a good book, or take a walk. Just find something that fully absorbs your mind and attention.

Progressive muscle relaxation

This reduces physical tension and mental stress by tensing and relaxing different groups of muscles. Begin from the toe and go up to your head. Tense each set of muscles for 5 seconds, relax for 30 seconds, then think about feeling relaxed in that region of your body. This will put your body and mind into a tranquil state.

Worry time

Choose a 15-30 minute period as your “worry time.” Any thoughts that intrude outside of this time get written down to be dealt with later. For your worry time, run through your list and problem-solve or consciously let go of each worry. This will contain anxious thoughts and prevent them from taking over your day.

Grounding technique

Grounding helps you connect to the present when you have racing thoughts that make you disconnect. Try holding an ice cube and focusing on the sensation, or name categories of things, such as types of fruit or car brands, to keep your mind occupied. Another good one is to notice a nearby object intensely and see all the details of that thing. This will keep you in the present, and that will stop all the racing thoughts.

Good sleep hygiene

Improving sleep will help stop racing thoughts. Stick to a routine sleep schedule, even on weekends. Establish a bedtime routine that helps the body know it is time to wind down. Avoid screens an hour before bedtime; the blue light will mess up your sleep-wake cycle. Sleep in the bedroom in cool, dark, quiet conditions to ensure good sleep.

Exercise

It is a good way to help reduce stress and anxiety that can cause racing thoughts. Exercise for at least 30 minutes most days of the week. Walking, swimming or cycling are good ones. Mind-body exercise is yoga, tai chi or any combination of physical movement with mindfulness practices.

Seek professional assistance

If the racing thoughts persist or are a problem, seek the help of a professional. Cognitive-behavioral therapy can help one handle racing thoughts. This could be through collaboration with a mental health professional to work out strategies appropriate to your needs and specific circumstances. In some cases, medication is prescribed to work at treating the underlying conditions that cause racing thoughts.

When to See a Doctor

See a mental health professional if you have racing thoughts:

• Interfere with your daily activities or sleep
• Cause significant distress or anxiety
• Are accompanied by mood swings or other symptoms
• Are thoughts of self-harm or suicide

Treatment

A doctor may prescribe:

1. Therapy: CBT, mindfulness-based cognitive therapy or other evidence-based approaches.
2. Medication: Antidepressants, anti-anxiety medication or mood stabilizers, depending on the underlying cause.
3. Lifestyle changes: Better sleep habits, stress management techniques and exercise.
4. Mindfulness programs: Structured mindfulness-based stress reduction (MBSR) courses.

A psychiatrist who specializes in mood disorders says, “Treatment for racing thoughts is often a combination of therapy, lifestyle changes and sometimes medication. It’s finding the right approach for each person.”

Conclusion

Racing thoughts can be tough but are manageable with the right tools and support. Try these strategies and seek help when you need it and you can learn to calm your mind and improve your mental health. Remember, managing racing thoughts is a process that takes time and practice. Be kind to yourself and celebrate small wins along the way.

Always consult with a healthcare provider before starting any new treatment regimen, especially if you’re experiencing severe symptoms or have a pre-existing mental health condition.

Author Note: This article offers general information for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified health provider for any medical concerns.

References

• American Psychological Association (apa.org)
• National Institute of Mental Health (nimh.nih.gov)
• Anxiety and Depression Association of America (adaa.org)
• World Health Organization (who.int)

Authored By

Shebna N Osanmoh I, PMHNP-BC

September 24, 2024

Shebna N Osanmoh is a board-certified Psychiatric Mental Health Nurse Practitioner with extensive experience across the mental health spectrum. Holding a Master’s in Psychiatric/Mental Health Nursing from Walden University, Shebna provides compassionate, culturally sensitive care for a wide range of mental health conditions, emphasizing holistic and individualized treatment approaches to support patients in their wellness journey.