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Racing Thoughts: Steps to Take in the Moment
By Melissa Porrey LPC, NCC Updated on June 26, 2024
Medically reviewed by Dakari Quimby, PhD
Racing thoughts can be distressing as they are often linked to a heightened state of
arousal, trouble sleeping, and other mental health concerns. They can occur in healthy
people and those with mental illness. Understanding the cause of racing thoughts and
how to cope with them in the moment and over the long term can help relieve
symptoms.
This article will provide examples of racing thoughts, outline the mental illnesses
associated with them, and provide interventions that can help you cope along with or
without professional help.
Racing Thoughts: Their Meaning in Examples
Racing thoughts are the rapid succession of one thought to the next. They are usually
accompanied by difficulty managing emotions, difficulty sleeping, and hyperarousal
(increased responsiveness to stimuli). While racing thoughts are frequently associated
with mental health disorders, healthy people can experience them, too.
How racing thoughts feel is subjective and described differently among people, but
some examples include:
Being highly distractible
Experiencing multiple thoughts at once
Experiencing thought overexcitability
Having an overactive brain or overactive thoughts
Having rapid thoughts
Nonstop mental activity
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Racing vs. Intrusive Thoughts
Intrusive thoughts can feel similar to racing thoughts, as both are repetitive and difficult
to control. However, intrusive thoughts differ in that they are usually distressing and
associated with negative thoughts. Intrusive thoughts often follow a stressful or
traumatic experience, whereas racing thoughts can occur in anyone, including those
who have not experienced trauma.
Racing Thoughts and Associated Disorders
Racing thoughts are often associated with mental health disorders. Some disorders
that involve racing or crowded thoughts include the following:
Mood disorders: Bipolar disorder is a specific mood disorder characterized by
periods of manic episodes, which often include having accelerated and too many
thoughts.
Insomnia disorder: People with insomnia have difficulty falling and/or staying
asleep. It is usually associated with cognitive arousal (i.e., not being able to "turn
off" the brain due to rumination and worry) and racing thoughts.
Depression: Depression is often associated with rumination and worry, which is
different from racing thoughts but can feel similar.
Anxiety: Similar to depression, anxiety is often associated with ongoing
rumination and worry. However, racing thoughts can be present in panic disorder.
Attention deficit hyperactivity disorder (ADHD): ADHD can cause people to
feel as though their thoughts are constantly jumping from one to the next,
causing restlessness and difficulty holding onto one thought at a time.
Racing Thoughts vs. Worry and Rumination
Though they can feel similar, there is a difference between worry or rumination and
racing thoughts. Whereas worry and rumination are usually associated with being fixed
on something in particular, racing thoughts tend to involve jumping from thought to
thought and include hyperarousal and an inability to regulate emotions.
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How to Overcome Racing Thoughts in the
Moment
There are some things you can do to stop or slow down racing thoughts when they are
occurring, including the following.
Stop the Feedback Loop
Thoughts and feelings are closely connected. The more you think about something,
the more you have a physical and emotional reaction to that thought. Intentionally
calming your body—such as through deep breathing—signals to your brain that
everything is OK. Similarly, changing your thinking to something positive or helpful can
signal your body not to react with stress.
Notice Your Thoughts
When you try to ignore your thoughts, your brain may continue jumping from thought to
thought automatically. Take some time to notice the thoughts you're having. You can
do this through meditation, writing your thoughts, or simply noticing them. Try not to be
judgmental; instead, use it as an opportunity to understand yourself better.
If you can identify any feelings that arise while noticing your thoughts, label them and
sit with them until they pass. Be sure to set a timer for 10 to 15 minutes so you don't
get lost in your thoughts for long periods.
Try Relaxation Exercises
Sometimes, calming your body down can also slow the mind. Relaxation exercises
include deep breathing, progressive muscle relaxation, visualization of a peaceful
place, listening to calming music, and taking a walk in nature. Take a few minutes to try
a relaxation exercise when your thoughts are racing.
Use Distractions
When racing thoughts do not stop, intentional distractions can help give your brain a
break. Try getting some exercise, working on a puzzle, talking with someone, or
engaging in an activity that requires you to focus to distract yourself from the thoughts.
You can also try a thought-stopping exercise, like picturing a stop sign, snapping your
fingers, or saying "stop" out loud.
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Treatment For Racing Thoughts Without
Medication
A mental health provider can help provide treatments to improve symptoms associated
with mental illness. Clinically proven mental health interventions to help disorders that
cause racing thoughts include:
Cognitive behavioral therapy (CBT): CBT is the most common and effective
form of treatment for many types of mental illnesses. CBT is highly effective in
helping people with bipolar disorder, anxiety, depression, and insomnia.
Guided imagery: Guided imagery is a process by which a person is taken
through a visualization exercise, usually to promote relaxation and calm the
mind. It can serve as a distraction for racing thoughts and promote relaxation.
Mindfulness training: Mindfulness is the intentional practice of being in the
present moment. It involves doing exercises that encourage yourself to notice
your immediate surroundings using your senses. Mindfulness training can reduce
hyperarousal symptoms and racing thoughts.
Treatment for Racing Thoughts With
Medication
When racing thoughts are associated with a diagnosed mental illness, a healthcare
provider may prescribe medication to help stabilize symptoms, including racing
thoughts. Medications will vary depending on the type of illness. For example, a
person who is experiencing racing thoughts as a symptom of bipolar disorder will likely
be prescribed a mood stabilizer like lithium or valproate.
Healthcare providers may prescribe antidepressants or anti-anxiety medications for
people with depression or anxiety along with racing thoughts. These medications might
include selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine
reuptake inhibitors (SNRIs), or norepinephrine-dopamine reuptake inhibitors (NDRIs).
People with ADHD may be prescribed a stimulant to help with focus and alertness.
Racing Thoughts vs. Psychosis
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Racing thoughts are different from psychosis. People with psychosis usually
experience sounds or lights more intensely than usual, odd thoughts, auditory
hallucinations like hearing voices, and delusions. If you are unsure whether you are
experiencing symptoms of psychosis, talk to a healthcare provider right away.
Racing Thoughts From Medication
Some prescribed or recreational medications can bring on or worsen racing thoughts.
Medicines that aim to alter cognitive (brain) functioning or that impact the central
nervous system, like antidepressants, ADHD medication, and cardiovascular
medications, may cause worsened mood symptoms, psychosis, and cognitive issues,
including racing thoughts.
Talk to a healthcare provider if you notice any new or distressing symptoms, like racing
thoughts, shortly after beginning a new medication.
Summary
Racing thoughts can be a symptom of a mental illness like a mood or anxiety disorder,
or they can occur in healthy people who are having difficulty slowing down their
thinking. Racing thoughts can feel different for different people but often include having
many thoughts at once, overlapping thoughts, or jumping from one thought to the next
without the ability to slow them down. There are many ways to cope with and treat
racing thoughts, including relaxation exercises, intentional distraction, working with a
mental health provider, and taking medications.
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts
within our articles. Read our editorial process to learn more about how we fact-check and keep our
content accurate, reliable, and trustworthy.
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