For anyone who has been awake at 2 a.m., their mind spinning like a storm of thoughts, swirling and crashing without pause, replaying every awkward conversation, future disaster, or unresolved task, you are not alone. Racing thoughts and constant worry can feel like a mental prison, where the walls are made of “what ifs” and the floor is littered with “should haves.” It’s exhausting, overwhelming, and, at times, isolating. But here’s the truth: experiencing this doesn’t mean your mind doesn't work properly, and it doesn’t mean you're doomed to feel this way forever.
Racing thoughts are a common struggle, and while they can feel insurmountable, there are ways to manage them. Here, we offer evidence-based strategies, and an understanding that the reality is, progress is rarely linear. It’s okay if the advice someone has tried before hasn’t worked. It’s okay if it feels hard. What matters is that you keep showing up, one step at a time.
The Science Behind Racing Thoughts
Racing thoughts are often linked to anxiety, peaks in our daily stress, or conditions like generalized anxiety disorder (GAD) or ADHD. Research shows that when the brain is in overdrive, the prefrontal cortex—the part responsible for rational thinking—gets overwhelmed by the amygdala, the brain’s fear center. This creates a loop of repetitive, often negative thoughts that can feel impossible to escape (1).
A study published in Cognitive Therapy and Research found that individuals with racing thoughts often struggle with “cognitive fusion,” where they become so entangled with their thoughts that they lose perspective (2) - it's very difficult then to think rationally, even though they try to. This is why telling someone to “just stop worrying” is about as helpful as telling them to “just stop breathing.” It’s just not that simple.
An Example: The Night Sarah Realized She Wasn’t Alone
Sarah, a 32-year-old marketing professional, remembers one particularly brutal night when her thoughts felt like a tornado. She was convinced she’d forgotten something important at work, that she’d offended a friend, and that she’d never be able to fall asleep. She tried deep breathing, counting sheep, and even reciting the alphabet backward—nothing worked.
The next day, she confided in a colleague, who shared that she’d been through something similar. “It’s like your brain is a browser with 47 tabs open, and you can’t find the one playing the music,” her colleague said. Those words made Sarah feel less alone. It wasn’t a cure, but it was a start.
Why Common Strategies Don’t Always Work
Many people have heard the usual advice: “Meditate!” “Exercise!” “Journal!” And while these strategies can be helpful, they’re not one-size-fits-all solutions. For some, meditation can feel like sitting in a quiet room with a screaming toddler—their thoughts. For others, journaling can turn into a spiral of over-analysis.
As Dr. Michelle often says, “Healing isn’t about finding the perfect strategy; it’s about finding the strategy that works for you, even if it’s messy and imperfect.”
And sometimes, that means acknowledging that what works for others might not work for everyone—and that’s okay.
Let's Try These First...
Here are some research-backed strategies to help manage racing thoughts. Remember, these aren’t quick fixes, and it’s okay if they feel difficult at first. Progress is progress, no matter how small.
1. Grounding Techniques: Bring Yourself Back to the Present
What it is: Grounding helps anchor someone in the present moment, pulling them out of the spiral of “what ifs.”
How to try it: Use the 5-4-3-2-1 technique. Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This sensory focus can help interrupt the thought loop.
Why it’s hard: When the mind is racing, it can feel nearly impossible to focus on surroundings. Patience is key.
2. Scheduled Worry Time: Contain the Chaos
What it is: Research shows that setting aside a specific time to worry can help contain anxious thoughts (3).
How to try it: Choose a 10-15 minute window each day to write down worries. When worries pop up outside this time, remind yourself, “I’ll address this during my worry time.”
Why it’s hard: It takes practice to redirect thoughts, and it’s normal to feel frustrated at first.
3. Cognitive Defusion: Step Back from Your Thoughts
What it is: Cognitive defusion, a concept from Acceptance and Commitment Therapy (ACT), involves seeing thoughts as separate from oneself (4).
How to try it: When a thought arises, say to yourself, “I’m having the thought that…” (e.g., “I’m having the thought that I’ll fail”). This creates distance and reduces the thought’s power.
Why it’s hard: It feels counterintuitive to detach from thoughts that feel so urgent and real.
4. Movement: Shake It Out
What it is: Physical activity can help release pent-up energy and reduce anxiety (5).
How to try it: Try a quick burst of movement—dance, stretch, or even shake your limbs like a wet dog. It might feel silly, but it can help disrupt the thought cycle.
Why it’s hard: When overwhelmed, the idea of moving can feel like too much. Start small—even wiggling your toes counts.
5. Seek Connection: You Don’t Have to Do It Alone
What it is: Social support can buffer the impact of anxiety and racing thoughts (6).
How to try it: Reach out to a trusted friend, join a support group, or consider therapy. Sometimes, just saying thoughts out loud can make them feel less daunting.
Why it’s hard: Vulnerability is scary, and it’s easy to feel like a burden. But everyone deserves support.
Why Psychologists Can Help Fast-Track Progress
While self-help strategies can be effective, research shows that working with a psychologist can significantly accelerate progress in managing racing thoughts and anxiety. Psychologists are trained to help individuals identify patterns in their thinking, develop personalised coping strategies, and provide a safe space to process emotions.
Studies have found that cognitive-behavioral therapy (CBT), for example, is highly effective in reducing symptoms of anxiety and racing thoughts by teaching individuals to reframe negative thinking patterns (7). Additionally, psychologists can help clients practice techniques like cognitive defusion and grounding in real-time, offering guidance and feedback that can be difficult to achieve alone.
As Michelle explains, “A psychologist isn’t there to ‘fix’ you—they’re there to help you build the tools and confidence to navigate your thoughts in a way that works for you. It’s like having a coach for your mind.”
This collaborative approach can make the process of mastering these strategies feel less overwhelming and more achievable.
A Final Note: Be Kind to Yourself
Racing thoughts and constant worry are not a reflection of someone’s strength or worth. They’re a sign that their brain is working overtime to protect them, even if it’s not doing a great job at it.
As Michelle reminds us, “Healing isn’t about silencing your mind; it’s about learning to live alongside it with compassion.”
If today was hard, that’s okay. If yesterday was better, that’s okay too. Progress isn’t about perfection—it’s about persistence. And as you are reading this, you are already persisting. Keep going - you've got this!
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References:
1. Etkin, A., & Wager, T. D. (2007). Functional neuroimaging of anxiety: A meta-analysis of emotional processing in PTSD, social anxiety disorder, and specific phobia. American Journal of Psychiatry.
2. Hayes, S. C., et al. (2012). Acceptance and Commitment Therapy: The process and practice of mindful change. Cognitive Therapy and Research.
3. Borkovec, T. D., & Roemer, L. (1995). Perceived functions of worry among generalized anxiety disorder subjects: Distraction from more emotionally distressing topics? Journal of Behavior Therapy and Experimental Psychiatry.
4. Harris, R. (2009). ACT Made Simple. New Harbinger Publications.
5. Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry.
6. Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin.
7. Hofmann, S. G., et al. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research.