Martin Howard
Have you ever been lying in bed, unable to sleep because your mind keeps racing about something?
Perhaps these racing thoughts make it nearly impossible to focus on work, exercise, or anything else for that matter. A racing mind is set on by anxiety. And anyone who’s ever had an anxiety attack can tell you they can be debilitating.
For me, that happens all too frequently. So, I set out to figure out ways to help control it.
Too often, my first response is to try to solve the problem myself. My mind won’t stop racing, so I decided that I needed to figure out how to stop it. Thereby taking the logical approach.
My first inclination was to solve whatever my mind was racing about. I needed to fix whatever kept playing over and over again in my mind.
More often than not though, it’s something that’s happened in the past. I’m not sure about you, but I don’t have a time machine and therefore cannot change the past.
So, as a problem-solver, why does my mind fixate on something that I can’t change?
In response to that question, I set out to find a way to combat it when it happens again. During my search, I found the following five ways to stop a racing mind. Or at least slow it down. And I’m passing them on to you.
Full disclosure, I am not a doctor. What I have to say are suggestions that I’ve found to try to help my situation.
1. Go to God
As believers, our first response should be to go to God with our concerns and worries.
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6-7
If you’re not saved, or not sure, please take a moment to read Are you on the Highway to Hell or the Stairway to Heaven?
Because I am a believer, I know that I have direct access to God. That there’s no need to go through a human mediator to talk to Him (read Catholic vs Christian).
Therefore, since we (believers) have direct access, it makes sense to go to the one who said, “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”– John 16:33
What does this look like?
When my mind is racing, I say a simple prayer asking God to take that racing mind from me. I acknowledge that He’s sovereign and in control. As much as I’d like to think that I’m in control, I’m not.
His ways are better than mine. He knows what I need before I ask. How do I know that? Because the Bible tells me so.
“Don’t be like them, for your Father knows exactly what you need even before you ask Him!” – Matthew 6:8
For those who need something a little more tangible, I’ve found more ways to help as well. Let’s get into them now.
2. Focus on your breathing
Have you ever heard that taking a deep breath helps calm you down? If not, let me be the first to tell you that taking deep breaths helps to calm you down.
Why is that?
According to UW Medicine, “Deep breathing (sometimes called diaphragmatic breathing) is a practice that enables more air to flow into your body and can help calm your nerves, reducing stress and anxiety. It can also help you improve your attention span and lower pain levels.”
But why or how does deep breathing help calm us down?
The article goes on to explain that “Your autonomic nervous system, which controls involuntary actions like heart rate and digestion, is split into two parts. One part, the sympathetic nervous system, controls your fight-or-flight response. The other part, the parasympathetic nervous system, controls your rest-and-relax response.
“While both parts of your nervous system are always active, deep breathing can help quiet your sympathetic nervous system and therefore reduce feelings of stress or anxiety.”
3. Write out your thoughts
Sometimes, our minds are racing because they want us to not forget something. That’s why, according to CalmClinic, we should write down the thoughts that continue racing.
The article suggests that our minds keep racing with these thoughts because our brains want us to remember. And if you’re a human, you’re bound to forget now and again.
Therefore, writing it down is a great way to help us remember.
With technology today, that could be as simple as picking up your phone and sending yourself (a friend or significant other) a text message.
There have been plenty of times when my wife brings up a text message I sent. After more than twenty years of marriage, my wife simply reminds me of it rather than questions what I meant.
For those who journal, grab your notepad/journal and write it out. If you don’t journal, this is good practice for you as well.
When you write it out, it’s good to provide the date of it. That way, in the future, you can look back and see when those thoughts occurred.
If it’s ongoing, it will help you identify when the thoughts began. Plus, your mind can helpfully rest knowing that it won’t have to try to remember it. Rather, it just has to remember where you wrote it down.
4. Exercise
Personally, this is the hardest one for me because my mind won’t stop racing. But, according to the Harvard Medical School, they suggest that exercise is “helpful for defusing anxiety.”
In the article, they recommend that “when an episode of racing thoughts strikes, do a set of push-ups, 10 jumping jacks, take a five-minute walk, or do household chores.”
I say it’s the hardest for me because my mind is controlling my bodily movements. Therefore, I have to overpower my current chain of thinking with a new thought process to exercise. Then again, that’s the whole point is it not?
5. Talk to someone
For those for whom the first four suggestions didn’t work, perhaps you need to talk to someone about what you’re experiencing. According to Healthline Media, Cognitive behavioral therapy (CBT) may help you deal with your racing mind.
It’s a type of psychotherapy that modifies thought patterns. A therapist who practices CBT may work with you “to identify specific negative thought patterns and behavioral responses to challenging or stressful situations.”
Though intended to be short-term, CBT can help you long after meeting with a therapist. That’s because the techniques discussed during your sessions could be put into practice outside of the therapist’s office.
In chronic cases, long-term therapy and even medication may be necessary. But that’s a discussion that you should have with your therapist.
Working to stop a racing mind is an ongoing process. And like anything, the more you practice calming it down the easier it becomes. Thereby reducing the number of occurrences. At least, that’s been my experience.
For more helpful tips, consider reading Lending a Kind Word to Others
