Racing Thoughts: Steps to Take in the Moment
Medically reviewed by Dakari Quimby, PhDMedically reviewed by Dakari Quimby, PhDRacing thoughts can be distressing as they are often linked to a heightened state of arousal, trouble sleeping, and other mental health concerns. They can occur in healthy people and those with mental illness. Understanding the cause of racing thoughts and how to cope with them in the moment and over the long term can help relieve symptoms.This article will provide examples of racing thoughts, outline the mental illnesses associated with them, and provide interventions that can help you cope along with or without professional help.
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Racing Thoughts: Their Meaning in ExamplesRacing thoughts are the rapid succession of one thought to the next. They are usually accompanied by difficulty managing emotions, difficulty sleeping, and hyperarousal (increased responsiveness to stimuli). While racing thoughts are frequently associated with mental health disorders, healthy people can experience them, too.How racing thoughts feel is subjective and described differently among people, but some examples include:Being highly distractibleExperiencing multiple thoughts at onceExperiencing thought overexcitabilityHaving an overactive brain or overactive thoughtsHaving rapid thoughtsNonstop mental activity Racing vs. Intrusive ThoughtsIntrusive thoughts can feel similar to racing thoughts, as both are repetitive and difficult to control. However, intrusive thoughts differ in that they are usually distressing and associated with negative thoughts. Intrusive thoughts often follow a stressful or traumatic experience, whereas racing thoughts can occur in anyone, including those who have not experienced trauma.
Racing Thoughts and Associated DisordersRacing thoughts are often associated with mental health disorders. Some disorders that involve racing or crowded thoughts include the following:Mood disorders: Bipolar disorder is a specific mood disorder characterized by periods of manic episodes, which often include having accelerated and too many thoughts.Insomnia disorder: People with insomnia have difficulty falling and/or staying asleep. It is usually associated with cognitive arousal (i.e., not being able to "turn off" the brain due to rumination and worry) and racing thoughts.Depression: Depression is often associated with rumination and worry, which is different from racing thoughts but can feel similar.Anxiety: Similar to depression, anxiety is often associated with ongoing rumination and worry. However, racing thoughts can be present in panic disorder.Attention deficit hyperactivity disorder (ADHD): ADHD can cause people to feel as though their thoughts are constantly jumping from one to the next, causing restlessness and difficulty holding onto one thought at a time. Racing Thoughts vs. Worry and RuminationThough they can feel similar, there is a difference between worry or rumination and racing thoughts. Whereas worry and rumination are usually associated with being fixed on something in particular, racing thoughts tend to involve jumping from thought to thought and include hyperarousal and an inability to regulate emotions.
How to Overcome Racing Thoughts in the MomentThere are some things you can do to stop or slow down racing thoughts when they are occurring, including the following.Stop the Feedback LoopThoughts and feelings are closely connected. The more you think about something, the more you have a physical and emotional reaction to that thought. Intentionally calming your body—such as through deep breathing—signals to your brain that everything is OK. Similarly, changing your thinking to something positive or helpful can signal your body not to react with stress.Notice Your ThoughtsWhen you try to ignore your thoughts, your brain may continue jumping from thought to thought automatically. Take some time to notice the thoughts you're having. You can do this through meditation, writing your thoughts, or simply noticing them. Try not to be judgmental; instead, use it as an opportunity to understand yourself better.If you can identify any feelings that arise while noticing your thoughts, label them and sit with them until they pass. Be sure to set a timer for 10 to 15 minutes so you don't get lost in your thoughts for long periods.Try Relaxation ExercisesSometimes, calming your body down can also slow the mind. Relaxation exercises include deep breathing, progressive muscle relaxation, visualization of a peaceful place, listening to calming music, and taking a walk in nature. Take a few minutes to try a relaxation exercise when your thoughts are racing.Use DistractionsWhen racing thoughts do not stop, intentional distractions can help give your brain a break. Try getting some exercise, working on a puzzle, talking with someone, or engaging in an activity that requires you to focus to distract yourself from the thoughts. You can also try a thought-stopping exercise, like picturing a stop sign, snapping your fingers, or saying "stop" out loud.
Related: How to Reduce Racing Thoughts at Night
Treatment For Racing Thoughts Without MedicationA mental health provider can help provide treatments to improve symptoms associated with mental illness. Clinically proven mental health interventions to help disorders that cause racing thoughts include:Cognitive behavioral therapy (CBT): CBT is the most common and effective form of treatment for many types of mental illnesses. CBT is highly effective in helping people with bipolar disorder, anxiety, depression, and insomnia.Guided imagery: Guided imagery is a process by which a person is taken through a visualization exercise, usually to promote relaxation and calm the mind. It can serve as a distraction for racing thoughts and promote relaxation.Mindfulness training: Mindfulness is the intentional practice of being in the present moment. It involves doing exercises that encourage yourself to notice your immediate surroundings using your senses. Mindfulness training can reduce hyperarousal symptoms and racing thoughts.Treatment for Racing Thoughts With MedicationWhen racing thoughts are associated with a diagnosed mental illness, a healthcare provider may prescribe medication to help stabilize symptoms, including racing thoughts. Medications will vary depending on the type of illness. For example, a person who is experiencing racing thoughts as a symptom of bipolar disorder will likely be prescribed a mood stabilizer like lithium or valproate.Healthcare providers may prescribe antidepressants or anti-anxiety medications for people with depression or anxiety along with racing thoughts. These medications might include selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), or norepinephrine-dopamine reuptake inhibitors (NDRIs). People with ADHD may be prescribed a stimulant to help with focus and alertness. Racing Thoughts vs. PsychosisRacing thoughts are different from psychosis. People with psychosis usually experience sounds or lights more intensely than usual, odd thoughts, auditory hallucinations like hearing voices, and delusions. If you are unsure whether you are experiencing symptoms of psychosis, talk to a healthcare provider right away.
Racing Thoughts From MedicationSome prescribed or recreational medications can bring on or worsen racing thoughts. Medicines that aim to alter cognitive (brain) functioning or that impact the central nervous system, like antidepressants, ADHD medication, and cardiovascular medications, may cause worsened mood symptoms, psychosis, and cognitive issues, including racing thoughts.Talk to a healthcare provider if you notice any new or distressing symptoms, like racing thoughts, shortly after beginning a new medication.SummaryRacing thoughts can be a symptom of a mental illness like a mood or anxiety disorder, or they can occur in healthy people who are having difficulty slowing down their thinking. Racing thoughts can feel different for different people but often include having many thoughts at once, overlapping thoughts, or jumping from one thought to the next without the ability to slow them down. There are many ways to cope with and treat racing thoughts, including relaxation exercises, intentional distraction, working with a mental health provider, and taking medications. Read the original article on Verywell Health.
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