Racing thoughts: what helps when your mind will not stop

The NHS says most people feel anxious or scared sometimes, and lists calming breathing exercises, talking about your feelings and regular exercise among the things you can try.³

1. 1

   Slow your breathing

   The NHS describes a simple exercise that takes a few minutes and can be done anywhere. Breathe in gently through your nose, counting steadily from 1 to 5, then let it flow out through your mouth, counting 1 to 5 again. Repeat for at least 5 minutes. You may not reach 5 at first, and that is fine.¹

2. 2

   Get the thought out of your head

   Write it in a few words on paper or in a note. The NHS suggests simple techniques for tackling worries, including setting aside a regular worry time, so a worry has somewhere to go besides your head. If you worry in bed, it also suggests making a list of what you need to do the next day.^{2, 4}

3. 3

   Step back and watch the thought

   Instead of arguing with it, notice that it is a thought: I am having the thought that this will go wrong. Picture it floating past on a leaf or a cloud. This is called cognitive defusion, and it comes from Acceptance and Commitment Therapy.

4. 4

   Move, or talk to someone

   A short walk or a call to someone you trust can break the loop. The NHS lists regular exercise and talking about your feelings with a friend, family member, health professional or counsellor.³

In a one month randomized study, people did one of three daily 5 minute breathing exercises or 5 minutes of mindfulness meditation. Breathwork, especially a pattern that emphasizes long breaths out called cyclic sighing, improved mood and lowered breathing rate more than mindfulness meditation. The authors call it promising as a stress management exercise, not proven.⁵

In a lab study with university students, an exercise that taught cognitive defusion reduced the discomfort and the believability of a negative thought more than distraction did. The students were not selected for any clinical condition, so it shows the idea works in a lab, not how it goes for you.⁶

The NHS says cognitive behavioural therapy (CBT) is one of the most effective talking therapies, and that it can help with anxiety, low mood, stress and sleep problems. You can practise many CBT ideas on your own, and a therapist can teach the rest.²