When Thoughts Are Racing

Updated: Sep 19

Finding steadiness when your mind won’t slow down

A racing mind can feel exhausting. You might replay the past, brace for what might go wrong, or loop through problems with no clear answer. Thoughts may rush in loudly or hum quietly all day, leaving you tired or disconnected.

You’re not doing anything wrong. Racing thoughts are often your nervous system’s way of trying to keep you safe—especially after stress, trauma, or long periods of overload. This page offers ways to create a little more space around your thoughts—not to silence them, but to loosen their grip.

Stressed man holding his temples, surrounded by swirling lines and scribbles symbolising racing thoughts, mental overwhelm, and anxious thinking.

Naming the Thought

In ACT (Acceptance and Commitment Therapy), “defusion” means noticing a thought without being pulled into it. You might say:

“I’m noticing the what-if story again.”
“This is a fear-thought, not a fact.”

You don’t need to argue with the thought. Naming it can be enough to create space.

What’s In Your Control

Sorting thoughts into “in my control” and “out of my control” can reduce overwhelm.

In your control: where you focus, how you respond, who you reach out to, what you do with your body.
Out of your control: the past, other people’s choices, the future.

Letting go doesn’t mean you don’t care—it just gives your mind room to rest.

Letting Thoughts Pass

Some thoughts repeat not because you’re failing, but because your brain is trying to help. Try visualising them like leaves on a stream or clouds in the sky. You can notice them—“There’s that one again”—and let them drift by.

Returning to the Body

Movement and sensory input can interrupt spirals and bring you back to the present. You might:

Walk, sway, or fold laundry slowly
Place a hand on your chest or try the Butterfly Hug
Listen to gentle music or hold something warm

Small actions remind your body that you’re safe here and now.

Reconnecting With What Matters

Sometimes racing thoughts signal that something meaningful is asking for attention. You might pause and ask:

“What do I care about, even in this moment?”
“What kind of person do I want to be while this is hard?”

Even the smallest step toward what matters—sending a message, stepping outside, or resting—can help you feel more grounded.

Practical Tools You Can Explore

Racing thoughts can show up for many reasons, including stress, trauma, or times of overload. You may find some of the following resources useful if you’d like to explore different ways of working with a busy mind. Developed by the Centre for Clinical Interventions (CCI), these information sheets were designed for people experiencing anxiety—but many of the strategies, such as CBT techniques, mindfulness, and meditation, can also support anyone dealing with racing thoughts by reducing worry and increasing present-moment focus.

You don’t have to try every strategy, or fix your thoughts to care for yourself. Sometimes it’s enough to try one small practice, or to rest and return when you’re ready.