![]() If racing thoughts regularly affect your life or interfere with sleep, talk to your doctor or a mental health professional. Set a limit to worry time, like 10 to 20 minutes. "This allows you to confront your anxiety head-on, but on your schedule without taking away from other activities," says Fabrett. ![]() "You can also talk about them aloud and ask what makes you nervous and why," says Fabrett. For example, write down the thoughts that come to mind without editing, including all the worst-case scenarios you can think of. Then at a fixed time of your choosing, do nothing but explore those thoughts and work through them. When anxious racing thoughts occur, recognize them, but tell yourself that now is not worry time and you will deal with them later. Sometimes it's best to let racing thoughts run their course otherwise, they may linger indefinitely. That can help relieve anxiety and stress. Also, try to build regular exercise into your life as well as these short bursts of activity. "These not only help break the cycle of racing thoughts but give your mind something else to focus on," says Fabrett. For instance, 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. It sounds like token health advice - exercise more - but movement is helpful for defusing anxiety. Then make a conscious decision to do something else, like reading, listening to music, or calling a friend. ![]() "As soon as you notice yourself worrying again or thinking about things over and over, make an internal comment to yourself, like 'here I go again, with my list of thoughts that never ends," says Fabrett. You can sometimes break the cycle by distracting your mind. Also, practice this breath work at times when your thoughts are not racing, so you will have the skill when you need it. "This is also a great remedy before sleep when most people's minds begin to ruminate," says Fabrett. When you reach 10, start over and repeat the process until you calm down. Close your eyes and count to yourself as you take slow, steady breaths: count one on the inhale, two on the exhale, etc. Practicing mindfulness can help change your thought patterns. When you put racing thoughts in their proper context, they feel less threatening and easier to manage." Get mindful "This gives you a sense of control so you don't feel helpless. "Acknowledge that racing thoughts are just noise, it is what our minds sometimes do, and that's okay," says Fabrett. To escape this, give yourself permission to experience them. Racing thoughts are often made worse by the anxiety over having racing thoughts. How can you break this cycle and keep racing thoughts from controlling you? Here are five strategies to try. Breaking the cycle of anxiety and racing thoughts "When racing thoughts take over your mind you can't stay focused, and you feel trapped, which makes you even more anxious and stressed, and the cycle continues," says Fabrett. "Or they obsess about past, present, or future situations." For example, you replay a conversation with different versions of dialogue, ruminate about an upcoming meeting with your boss or medical appointment, or worry about an unlikely doomsday scenario. "People who struggle with racing thoughts are constantly worried about what needs to be done, what hasn't been done, and what is next," says Fabrett. People often refer to these thought patterns as racing thoughts, and the most common cause is anxiety, says Fairlee Fabrett, PhD, a psychologist at Harvard-affiliated McLean Hospital. Or their thoughts aimlessly bounce from one random topic to the next like a pinball. They repeatedly fixate on the same thought, like being stuck on a hamster wheel. Everyone has moments when their brain suddenly goes haywire.
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