How To Stop Racing Thoughts (Life Changing)

Racing thoughts involve repetitive internal commentary, images, or impressions about difficult situations. The common approach of trying to stop these thoughts is counterproductive, as resisting them actually gives them more energy and makes them persist. Racing thoughts are distinct from overthinking, which involves overcomplicating simple situations, whereas racing thoughts are an unstoppable loop of internal dialogue or images.

A model of the mind helps understand racing thoughts, splitting the mind into conscious and subconscious parts. The conscious mind handles traditional thinking, memories, and calculations, while the subconscious mind, comprising about 95% of the mind, controls automatic processes, habits, and dreams. A third crucial aspect is the 'point of awareness' or observer. Most people identify with their thoughts, believing 'they are their thoughts', which causes many mental health issues. However, the speaker argues that we are not our thoughts, but rather the observer of them, which implies a separation between 'us' and our thoughts.

Thoughts can be passive (popping into the head from the subconscious) or active (consciously created). Racing thoughts are often passive, originating from the subconscious. The cycle perpetuates because we feed these passive thoughts with active judgments and reactions. To stop this cycle, one must learn to observe these thoughts without judgment and avoid adding more thoughts to the 'mental ripples', akin to allowing ripples in water to calm by ceasing to add drops. This is the essence of mindfulness and meditation, where observation without engagement leads to the thoughts gradually slowing down and eventually calming.

The practice is a daily routine that helps control the mind. Begin by focusing on breathing, a process that can be consciously controlled. This redirects awareness to the body. Gradually deepen breaths and, after a couple of minutes, start counting in your head (e.g., counting backward from 100). This creates neutral active thoughts, diverting attention from racing thoughts. When the mind wanders back to racing thoughts, gently bring attention back to breathing and counting. Next, expand your awareness to include your surroundings: sounds, feelings, and sights. This further trains the mind to let go of racing thoughts by redirecting its focus to external, neutral stimuli. The key is to observe thoughts without judgment, like a detached observer, and gradually create gaps between thoughts.

This process is about 'unlearning' old thought patterns and fostering a habit of 'being' rather than 'doing' mental activity. Writing down racing thoughts can also help, as it signals to the mind that they won't be forgotten, allowing for a temporary release. It's crucial to acknowledge that solutions don't always come from constant thinking; sometimes, resting the conscious mind allows the subconscious to resolve issues. The core message is to stop identifying with thoughts and observe them without judgment, breaking the negative feedback loop of judging judgments. Consistent practice gradually helps control the mind, preventing it from controlling you.