When your mind is moving too fast to handle, try these tips to quiet the mental noise

Does your brain have a million tabs open? Does it feel like each thought crashes in before the last one can finish, spiralling into worst-case scenarios? If this sounds familiar, you might have experienced ‘racing thoughts’ – a common, but exhausting, occurence.

Different from overthinking, which focuses repeatedly on one issue, racing thoughts can make it feel like your mind is stuck on fast-forward, jumping quickly between different topics without a break. Sometimes, sudden and unwanted intrusive thoughts can also occur, which may feel unsettling.

Racing thoughts can happen during times of heightened stress or anxiety, and can be associated with other conditions such as depression, attention deficit hyperactivity disorder (ADHD), and bipolar disorder. What’s quite telling is, according to a 2024 survey of 2,144 Brits by employment specialists Kickresume, 70% of people revealed they experience ‘Sunday scaries’ (worrying about the week ahead), with 53% specifically having racing thoughts about Monday’s tasks.

“It’s important to acknowledge that these different patterns of thinking are normal, and happen to everyone,” psychotherapist Sedef Salim explains. “And understanding the differences can help you feel more in control. With the right support, racing thoughts can be managed using various therapeutic techniques.”

Recognise and reflect

Getting to the root of your restlessness is the key first step.“It can be helpful to acknowledge what might be happening for you in that moment,” says Sedef. “What are you responding to? Has something triggered a worry? Connect with the part of yourself that needs acknowledgement and reassurance.”

When your thoughts start to spiral, try this simple cognitive defusion technique from acceptance and commitment therapy (ACT). Instead of saying, ‘I messed up that meeting,’ reframe it as, ‘I’m having the thought that I messed up that meeting.’ This subtle shift creates distance between you and the thought, allowing space to observe without judgement. Our brains can sometimes treat stressful thoughts as facts, but rationalisation techniques like this one can help you gain perspective.

Grounding, but with a twist

Grounding works by pulling focus away from that overstimulated state and anchoring you in the present. A well-known method is the 5-4-3-2-1 technique, which involves taking note of your surroundings through connecting with all five senses.

To make it more effective, go beyond naming what you sense, and describe each detail more vividly. You might notice a yellow mug with a wobbly handle, or feel the smooth texture of the wooden table with a rough patch near the edge. This level of detail requires more mental engagement, which helps interrupt racing thoughts.

“Grounding calms the heightened state of arousal that drives racing thoughts,” explains Sedef. “Our thought patterns are usually tied to things we’re worried about, which trigger emotional responses, and put our nervous system on high alert. This can become a vicious cycle, as the more stressed we feel, the harder it becomes to think clearly, often leading to catastrophising.”

Schedule a ‘worry window’

Giving your brain permission to worry might sound counterintuitive, but it can genuinely calm your thought processes. Set aside a specific time period each day, of around 30–60 minutes, where you allow yourself to worry. This gives your brain dedicated time to process concerns, rather than letting them spill uncontrollably into all parts of the day. This cognitive behavioral therapy (CBT) technique works by containing anxious thinking within a manageable boundary. Over time, it breaks the habit of constant rumination, allowing you to focus on the present moment, and engage in problem-solving when appropriate.

Try humming

When your nervous system is in overdrive it’s hard to think clearly, so try stimulating the vagus nerve (which acts as a communication link between your brain and body) to encourage calm.

Try humming a low, steady note for 60 seconds, or make an extended ‘om’ sound. The vibration, combined with the lengthened exhale, signals your body to move out of fight-or-flight mode and into a relaxed state.

Keep moving forward

Physical activity regulates the nervous system, and is one of the most effective and accessible ways to reduce mental overwhelm. Alongside lowering your cortisol levels, exercise also increases the production of endorphins, which are your brain’s natural mood boosters. Even if you’re not consciously thinking about it, you’re activating both hemispheres of the brain, which can help bring clarity and make you feel happier. Whether it’s dancing, a quick walk around the block, or lifting weights at the gym, moving your body can help you work through tangled thoughts, and return to a more focused state. So, limber up and find a movement routine to help press pause on racing thoughts.

Remember that simply recognising what’s happening is an important first step in regaining control. If your thoughts ever feel too difficult to manage on your own, speak to your GP as they can check for any underlying issues, and guide you towards the right support.