Racing thoughts

Most of us know the feeling of having racing thoughts – it's a state where our thinking is overactive, and thoughts fly from one to another without control. Being stuck in this whirlwind is draining, it affects our attention, energy, sleep, and overall well-being.

So why does this happen?

Thinking is a part of human existence, that is evolutionarily advantageous for us to be able to learn from the past, engage with the present, and plan for the future. Our brains are evolved to survive in primitive hunter-gatherer societies. Today's society looks vastly different, and is organized around concepts of time, efficiency, and constant connectivity. However, because our brains are wired to notice and avoid potential threats for survival, our thoughts tend to circle around worries, judgments, and planning. It is natural for us. Racing thoughts often occur more frequently and intensely when we are stressed or unhappy.

So what can be done about it?

Acceptance

The first step is accepting that thinking and overthinking are part of human life. Having an overactive stream of thoughts occasionally is a common experience and doesn't necessarily indicate danger or illness.

Feeling overwhelmed by thoughts and lacking control over them is uncomfortable, which can lead to panic, shame, or frustration. It's important to acknowledge and allow the existence of racing thoughts and uncomfortable feelings without trying to suppress them or fight against them. Acceptance itself can help reduce the discomfort we feel when stuck in our racing thoughts.

You can ask yourself the following questions to identify if the thoughts are useful:

• Can I act on these thoughts? 
• Do these thoughts help me live the life I want to live?
  
  

Thoughts are Stories

If you answer no to these questions, it's unnecessary overthinking. Our consciousness is like an ever-talking narrator or radio, commenting, judging, and telling all sorts of stories, which are just that – stories.

It's not the thoughts or stories themselves that are the problem; it's our reaction to them that causes suffering. Suffering arises when we believe our thoughts are equivalent to reality and when we believe they are true. A thought like "I can't figure this out, I'm a failure" is a story that only becomes a problem if we believe it.

Here are techniques to distance yourself from the thought and see it for what it is:

• Sing the thought: If you have a bothersome, negative thought that often arises - such as "I'm a failure," try repeating the thought in your head, but this time sing it to the tune of 'Jingle Bells'.
• Give the story a title: Identify a recurring thought or thoughts and give the story a title - for example, the "I'm a failure" story. So when the thought arises, you can think: Ah, there's the "I'm a failure" story, acknowledge its presence, and then let it be.
  
  

Zoom into the Present

In addition to distancing yourself from thoughts and practicing observing them as stories, it can be beneficial to shift your focus. One way to do this is through mindfulness – or in other words; zooming into the present moment and what's happening right now. Our thoughts often stray from the present moment. When will we have visitors today? What do others think about the presentation I gave yesterday? I wonder if everyone else sees me as a failure too? How will my exam go? What if...?

Instead, redirect attention to your senses. Notice the temperature of the water as you wash dishes, the feeling of your feet against the floor, the sound of your surroundings. It's about being present in the moment without judging experiences as good or bad. You can imagine sitting back in a chair with a bowl of popcorn and simply observing the thoughts that arise: "Hmm, I see that thought just came up," and then return you focus onto your experience of the present.

Summary

So those are three different aspects that are important when dealing with overthinking and the whirlwind of thoughts:

• Acceptance 
• Acknowledging thoughts as stories 
• Zooming into the present moment

Changing the relationship with our thoughts isn't easy; in fact, it can be incredibly challenging –  it takes practice many times over. So be patient and remember to praise yourself for the process rather than the outcome.