Sleep Better
Racing thoughts are a core symptom of a stressed and anxious mind, but they can also be caused by overexcitement. You can usually trace them to a new life stressor or event, such as recent money problems or picking up a new car.
The problem with racing thoughts is they keep you awake. On the surface, this happens because you struggle to switch your mind off, but underneath, several interesting things are happening inside your body.
This article explores racing thoughts with tips on how to beat them.
Let’s jump in!
Why do racing thoughts keep me up?
When you are anxious with racing thoughts, your body is bombarded with the overproduction of cortisol, the stress hormone. Additionally, you have elevated levels of serotonin (the mood stabilising hormone). Both these affect adrenaline and noradrenaline, pumping you with energy and increasing your body temperature.
This is why racing thoughts can make you hot and clammy – and sometimes itchy – with the sensation that you need to toss and turn.
Sometimes, racing thoughts are also caused by medication – if you have recently switched antidepressants or anxiety meds, speak with your GP.
How to stop racing thoughts
Here are six ways to stop racing thoughts and take back control:
- Use cognitive distancing by writing things down
Cognitive distancing involves writing down your racing thoughts and scenarios and looking at them from a distance. This perspective highlights your problems’ minor ones, letting you analyse them without stress.
Our mind’s worst-case scenarios fuel racing thoughts. For example, if we think a speed camera has tagged us, we assume the worst. You can balance your stress by distancing yourself from racing thoughts.
- Close your eyes and focus on blackness
Our favourite way to beat racing thoughts is by taking our mind to outer space – close your eyes and focus on the blackness. Think about how dark it is, and pop in a few stars, so that your mind is in control of your thoughts.
Focussing on the blackness for only five minutes will give your anxious mind a break from everything that keeps you up, helping lower your heart rate and body temperature by reducing the secretion of stress hormones.
- Read a good book
If our space activity doesn’t work, reading something fun definitely will. The trick is committing to reading the book and pushing through your racing thoughts to focus on the book’s contents truly.
You can read anything interesting, from a spy mystery to a physics book. Reading will take your mind off things that are stressing you out and give you a reason to switch off your phone and go to bed at a reasonable time.
- Switch off your phone
Smartphones are helpful, but compulsive behaviour can make you anxious. A typical scenario is being stressed about something and looking for solutions online; before you know it, you’ve wasted hours doing nothing.
Switching off your smartphone two hours before bedtime is the best thing you can do to stop racing thoughts. It is healthier to be in your head than on your smartphone; the same goes for tablets and laptops.
- Breathe to activate your parasympathetic nervous system
Your parasympathetic nervous system conserves energy and relaxes you after a stressful event. You can start with breathing exercises that lower your heart rate and take your mind off racing thoughts.
The 4-7-8 breathing technique is a good beginner’s technique based on Pranayama, an ancient yoga practice. Here’s how to do it:
- Breathe in through your nose for four seconds
- Hold your breath for seven seconds
- Breathe out through your mouth for eight seconds
You will notice your heart rate changing during this technique, and you should feel much more relaxed after repeating it five times.