Anxiety

Advice

How do you handle racing thoughts caused by anxiety?

Handling racing thoughts caused by anxiety is a significant challenge for many, often feeling like an overwhelming storm inside the mind that disrupts focus, sleep, and overall well-being. These relentless thought cycles can make it hard to concentrate on daily tasks or find moments of peace. Understanding how to manage these thoughts is crucial for improving mental health and regaining a sense of control.

Recognizing the prevalence of this struggle, we asked our community, "How do you handle racing thoughts caused by anxiety?" We wanted to gather real-world strategies and insights from individuals who navigate this experience firsthand. Their responses offer a wealth of practical advice and shared understanding for anyone looking for ways to cope.

Several key themes emerged from the discussion, including the power of breathwork and grounding techniques, the importance of cognitive strategies like challenging thoughts and practicing Mindfulness, the effectiveness of physical activity and sensory engagement as distractions, and the value of expressing thoughts through writing or talking. These shared experiences highlight diverse approaches to finding calm amidst the chaos of anxiety.

Common Experiences Shared by Our Community When Handling Racing Thoughts

Many find solace in focusing on their breath, using techniques like deep breathing or box breathing to regulate their nervous system.
Cognitive strategies, such as questioning the validity of anxious thoughts or practicing Mindfulness to observe thoughts without judgment, are commonly used.
Engaging the body and senses through activities like exercise, cleaning, listening to music, or changing environments helps distract the mind.
Externalizing thoughts, either by writing them down or talking to a trusted person, can reduce their intensity and provide perspective.
Acceptance and self-compassion are important, acknowledging the anxiety without letting it completely take over.

Our community discussed

How Can Breathing and Grounding Techniques Help Calm Anxiety?

Focusing on the breath and grounding oneself in the present moment are frequently mentioned strategies. These techniques help activate the body's relaxation response, counteracting the physical symptoms of anxiety and calming the mind.

Laurie

7 months ago

I take deep breath and do grounding

188

Chelsea

8 months ago

In the military we were taught “battle breathing” or “box breathing and that has helped me especially when I have panic attacks; breathe in for 1-2-3-4-5, hold for 1-2-3-4-5, breathe out for 1-2-3-4-5, hold for 1-2-3-4-5 and repeat

321

Nathan

5 months ago

I try to breathe deeply and maybe walk or at least move in a rhythmic way. I recite the serenity prayer to remind myself that I can accept things I cannot control

245

Dallas

7 months ago

Double inhale. Exhale. This typically helps me or somehow grounding myself with smells or other mental techniques.

155

Our community discussed

Using Mindfulness and Cognitive Strategies to Manage Racing Thoughts

Many community members employ cognitive and Mindfulness-based approaches to deal with racing thoughts. This involves observing thoughts non-judgmentally, challenging their accuracy, reframing perspectives, or accepting their presence without giving them power.

Chloe

5 months ago

I ask myself if there is proof of said thought

295

Bug

7 months ago

When my mind is racing I try to take deep, full breaths to remind my body that I’m not in danger. From there, I acknowledge the fear and thank it for trying to protect me, but note that it isn’t needed right now. I try to let it go gently. It’s important to keep disrupting it.

310

Ali

5 months ago

I remind myself that my thoughts are not real, & that I’m in control of how I allow my thoughts to control my emotions.

263

Darya

8 months ago

I imagine anxiety as leafs on the surface of the water, and water passes with leaves on it. So will anxiety and my anxious thoughts pass. Also really fitting for the autumn! 🍂😌

288

Our community discussed

Can Distraction and Physical Engagement Reduce Anxiety Symptoms?

Shifting focus away from racing thoughts through physical activity, engaging hobbies, or changing the environment is a common tactic. These actions provide a mental break and can help regulate energy levels often heightened by anxiety.

kalee

5 months ago

I like to listen to music or go for a drive. Sometimes I recite certain mantras to help me get through my negative thoughts.

215

Jessica

7 months ago

Cleaning helps. Keeps my hands and mind busy if I focus on the single thing that is in front of me

199

Alexandra

7 months ago

I usually have to excirse helps to clam my body down . Since , I’m always on high alert and hyperactive. A small 20 minute walk dose wonders then I journal or meditation for evening .

277

Suraj

7 months ago

I usually have to change my environment which happens at night in bed. I have to change rooms where it is cooler. I watch some tv or play videos games if I’m really stressed.

168

Our community discussed

Does Expressing or Writing Down Thoughts Help Ease Anxiety?

Getting thoughts out of one's head, either through writing or talking, can be a powerful way to process them. This externalization can make overwhelming thoughts feel more manageable and less powerful.

Isabella

7 months ago

Whenever I have racing thoughts I write them down in my journal, word by word. My thoughts go faster than I can write sometimes so it kinda forces my brain to slow down. After getting it all on paper, I can LITERALLY see the thoughts outside of me, it takes the power and pressure away, at least a bit.

335

Saumya

5 months ago

Deep breaths, writing my thought down and why thinking about it wouldn’t help

205

Alwyn

7 months ago

Write your thoughts in a diary so that it can vacate your mind and captured in a diary.

190

Mildred

5 months ago

I talk to a family member or friend someone I feel I can trust.

152

Advice from our community

How to Manage Racing Thoughts Based on Real Experiences

Practice Breathwork: Techniques like deep belly breathing, box breathing (inhale-hold-exhale-hold for equal counts), or simply focusing on slow, steady breaths can quickly calm your nervous system.
Try Mindfulness and Cognitive Shifts: Acknowledge anxious thoughts without judgment. Ask yourself if the thought is truly factual or just anxiety speaking. Visualize letting the thoughts drift away like leaves on a stream or clouds in the sky.
Engage Your Body and Senses: Go for a walk, do some stretching, clean something, listen to calming or upbeat music, change your location, or focus on sensory details around you (what you see, hear, smell, touch).
Externalize Your Thoughts: Write down everything that's racing through your mind. Seeing the thoughts on paper can make them less intimidating. Alternatively, talk about your feelings with a trusted friend, family member, or therapist.