Managing Racing Thoughts

Does your mind sometimes feel like it has too many thoughts happening at once?

You might jump quickly from one thought to another, replay conversations, remember things you need to do or find yourself thinking about several problems at the same time.

You may describe it as:

“My mind won’t stop.”

“My head is too busy.”

“I can’t switch my brain off.”

Racing thoughts can be frustrating and exhausting, particularly when you’re trying to relax or sleep.

WHY IS MY MIND RACING?

A busy mind can happen for lots of reasons.

You may be under pressure, feeling anxious, dealing with uncertainty or simply trying to keep track of too many things.

Your thoughts might include:

• things you need to do
• conversations you’re replaying
• problems you haven’t resolved
• decisions you need to make
• things you don’t want to forget
• worries about tomorrow
• several unrelated thoughts arriving at once

Sometimes your brain simply seems reluctant to slow down.

HOW DO I STOP RACING THOUGHTS?

Trying to force yourself to “stop thinking” can make you focus on your thoughts even more.

Instead, the aim can be to make your thoughts feel less crowded and easier to manage.

Here are a few things you can try.

GET THE THOUGHTS OUT OF YOUR HEAD

Take a piece of paper or use the notes on your phone.

Write down whatever is competing for your attention.

Don’t worry about making it neat or organised.

It could simply be:

Call the bank.
Finish that work.
Speak to Mum.
Pay the bill.
What am I going to do about Friday?

Once something is written down, you don’t have to keep reminding yourself to remember it.

PICK ONE THING

When everything feels important, deciding where to start can become another problem.

Look at what you’ve written and ask:

“What needs my attention first?”

Choose one thing.

You don’t need to solve everything at once.

If there’s nothing you can usefully do right now, give yourself permission to leave it until there is.

BRING YOUR ATTENTION BACK TO NOW

If your thoughts keep jumping around, focus your attention on something happening in the present.

Notice what you can see around you.

Listen to the sounds you can hear.

Concentrate on what you’re doing rather than what you’re thinking about next.

Some people find a grounding or breathing exercise helpful.

WHY ARE RACING THOUGHTS WORSE AT NIGHT?

For many people, thoughts become more noticeable when everything else becomes quiet.

During the day, work, conversations and everyday tasks compete for your attention.

When you get into bed, those distractions disappear.

If this happens regularly, writing down tomorrow’s tasks or worries before going to bed may help you feel that they have somewhere to stay until morning.

WHEN SHOULD I ASK FOR MORE HELP?

An occasional busy mind is common.

Consider speaking to your GP or another appropriate healthcare professional if racing thoughts are happening regularly, are difficult to manage, are affecting your sleep or are having a significant impact on everyday life.

Why does my mind keep thinking the worst?
Why am I worrying about things I can’t control?
How to manage anxiety before bed
Grounding techniques

WOULD YOU LIKE TO TALK TO SOMEONE?

Sometimes it can help to talk things through.

General information only. This is not a diagnosis or a substitute for professional healthcare advice.