Racing Thoughts—Where They Come From and How to Stop Them

Do you sometimes feel as though your thoughts are coming and going faster than you can process them? Does it feel impossible to quiet the noise in your head, especially at night or during stressful situations? If so, then you’re probably experiencing racing thoughts.

Racing thoughts can certainly make life more difficult, especially if they’re contributing to increased stress, concentration struggles, and sleepless nights. In some cases, they can even indicate that you may be experiencing a single symptom of a larger mental health issue.

To help you find inner peace, let’s take a look at what causes racing thoughts and how you can stop them. 

What Causes Racing Thoughts?

Racing thoughts are often described as a rapid, constant stream of ideas that are difficult to control. They usually occur when specific areas of the brain, such as the amygdala, prefrontal cortex, and hippocampus, become overactive when they should be at rest.

There are several triggers that can overactivate the brain and cause racing thoughts, including:

• Stress 
• Inadequate sleep
• Stimulants
• Information overload
• Intense emotions
• Neurochemical imbalances

Racing thoughts aren’t always a cause for concern, and it’s common for everyone to experience them from time to time. However, they’re known to be linked to several mental health conditions, and you should consider meeting with a mental health professional if they’re frequent and disruptive to your daily life.

Anxiety and Racing Thoughts

Anxiety activates the body’s fight or flight response, which tells the brain to identify potential threats, run through possible scenarios, and come up with a plan. As your brain is quickly jumping between these processes, you can become flooded with thoughts and begin to lose control over them. This creates a cycle where you feel anxious, experience racing thoughts, feel like you’re losing control, and then become more anxious.

ADHD and Racing Thoughts

People with attention-deficit/hyperactivity disorder (ADHD) often experience racing thoughts that exacerbate their struggles with maintaining focus, remembering details, and managing impulsivity. These racing thoughts are usually random or driven by impulses, unlike in anxiety, where they’re driven by fears and worry.

Bipolar Disorder and Racing Thoughts

Bipolar disorder causes people to drastically fluctuate between phases of mania and depression. During a manic phase, someone with bipolar disorder will often experience racing thoughts as a result of their increased energy and mental activity. This overstimulates the brain, and they may feel chaotic, euphoric, or energetic.

OCD and Racing Thoughts 

Obsessive-compulsive disorder makes someone have racing thoughts that are frequent, distressing, and unwanted. They usually involve specific fears or doubts, and it can feel impossible to focus on anything else. Someone with OCD will then turn to certain behaviors, known as compulsions, to alleviate the stress that these thoughts cause.

Racing Thoughts vs. Intrusive Thoughts

Racing thoughts and intrusive thoughts are a lot alike. They both arrive suddenly, often against your will, and they can both be persistent and difficult to control. However, there are some distinct differences between the two that can help you determine which one you’re affected by. 

The Differences Between Racing Thoughts and Intrusive Thoughts

Intrusive thoughts are unwanted ideas or mental images that don’t reflect your desires, morals, or values. These thoughts are disturbing and distressing in nature, and they often loop or cause you to feel mentally stuck on them.

Unlike intrusive thoughts, racing thoughts aren’t necessarily disturbing or distressing. They can cause you to feel unfocused, stressed, or emotionally overwhelmed, but they aren’t typically graphic or unsettling. Racing thoughts also feel like several different ideas appearing quickly, whereas intrusive thoughts are usually a single thought that sticks around or repeats.

How to Stop Racing Thoughts

Racing thoughts are a natural way for the brain to process information, so you can’t stop them from happening altogether. With that being said, they can be managed, and there are several proven strategies for reducing both their frequency and intensity.

Mindfulness Exercises for Racing Thoughts

Mindfulness exercises are designed to refocus your attention and ground you in the present moment. For example, yoga releases stress in the body and mind, and meditation helps you notice your thoughts without getting caught up in them. Journaling provides an outlet for your racing thoughts, and it gives you the time and space to actually process them instead of letting them loop endlessly in your mind.   

Bedtime Routine for Racing Thoughts

Racing thoughts often seem worse at night because there are less distractions, you have a whole day to process, and you have less energy to stop your worries from spiraling. Over time, your brain associates bedtime with overthinking, which makes it even harder to unwind and fall asleep.

To help quiet racing thoughts at night, try building a bedtime routine that includes:

• Turning off screens an hour before bed
• Dimming the lights
• Stretching or light yoga
• Meditation or breathing exercises
• Journaling
• Gentle self-care, like washing your face or moisturizing

In addition to these activities, it’s often recommended to avoid drugs and alcohol, as they can disrupt your sleep cycles and interfere with your body’s natural relaxation processes. Before taking sleep aids like melatonin, it’s best to speak with a doctor to make sure they’re safe and appropriate for your health. 

Professional Help for Racing Thoughts

Since racing thoughts are linked to several different mental health conditions, it’s important to pay attention to their patterns and how they affect you. If they’re constant, overwhelming, or disruptive to your daily life, then you should consider speaking to a mental health professional.

At Sequoia Behavioral Health, we can help you uncover the source of your troubling thoughts and find effective strategies for achieving inner peace. Our programs take a holistic approach to healing that not only treats any symptoms you have, but heals them at their root. 

Reach out today to connect with a mental health professional and take the first step towards mental and emotional healing.