When Your Brain Won’t Shut Up: How to Slow Racing Thoughts

Ever feel like your brain is a hamster on a wheel that just drank three Red Bulls? That’s what racing thoughts feel like—one worry leads to another, then another, until you’re mentally planning your funeral because you forgot to send an email. Anxiety loves to hijack your mind this way, but the good news is: you can slow it down.

Why Racing Thoughts Happen

When you’re anxious, your brain is basically in “hyper-alert mode.” It’s scanning for danger, real or imagined, and it keeps throwing random thoughts at you like it’s auditioning for a role in Overthinking: The Musical. This loop makes it hard to focus, relax, or even fall asleep.

Tools to Quiet the Chaos

1. Write It Out ✍️
   Put every thought on paper—even the weird ones. Studies show journaling can reduce anxiety by helping you “dump” thoughts instead of replaying them on loop. Bonus: no one can judge your spelling in a private notebook.

2. Box Breathing 🫁
   Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat. This slows your nervous system and sends the message: We’re safe, no need to spiral.

3. Name It to Tame It 🧠
   Literally say to yourself, “That’s just anxiety talking.” Labeling your thought helps create distance so you’re not swept away by every “what if.”

4. Move Your Body 🚶♀️
   A 10-minute walk or some jumping jacks can pull your brain out of panic mode. Exercise reduces stress hormones and boosts endorphins (aka nature’s chill pill).

5. Set a Worry Timer ⏰
   Give yourself 10 minutes a day to worry on purpose. Outside that time, remind yourself: “This thought has an appointment later.” It sounds silly, but it actually helps your brain chill.

Quick Calming Trick You Can Do Anywhere

If you’re spiraling in public, try the 5-4-3-2-1 method:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste
  It grounds you in the present moment instead of in your mental what-if land.

The Bottom Line

Racing thoughts don’t mean you’re broken—they mean your brain is trying too hard to keep you safe. With practice, you can train it to slow down and remind it that not every email, text, or awkward memory is a five-alarm fire.

So the next time your mind starts sprinting, remember: you get to set the pace.

- Always anxious 🤍