When an individual is experiencing racing thoughts, it may feel as though they don't have control of their mind.
Although it's common for people to experience sudden thoughts that may be unsettling or disturbing, individuals suffering from anxiety might regularly experience these sorts of racing thoughts that cause a large amount of stress and anxiety, according to medicalnewstoday.com.
According to a clinical psychologist, Kelly Landman, Ph.D., racing thoughts are a common symptom of anxiety disorders and other mental health concerns such as OCD, PTSD, schizophrenia, substance use, etcetera. Landman says that there are several ways to try to combat racing thoughts associated with anxiety.
"First, recognize what the racing thoughts are doing there - they are a symptom. No matter the content (and the content often changes), there are tools you can use to minimize racing thoughts or at least minimize the impact they have on your life," says Landman.
Landman says that one option is for an individual to recognize these types of thoughts for what they are. She mentions that they should acknowledge that they're there and become familiar with them being there. For instance, by saying something such as, "oh, there are those racing thoughts again."
"Sit with them and pay attention to them briefly, and then commit yourself to moving on. At times, we put so much energy toward fighting our symptoms that they impact us more. Recognizing them, accepting them, and committing to moving forward anyway helps many people," says Landman.
Landman explains that another strategy an individual can take part in is to try and distract themself when experiencing them. She explains that individuals should keep in mind that distracting themselves may work momentarily. However, that like any avoidance, the symptom may come back.
"Distraction may be a quick fix at the moment, but be sure to work on other methods to reduce anxiety simultaneously," says Landman.
Landman suggests that If an individual is having racing thoughts, try writing them down. She says that racing thoughts often make people feel out of control; writing them down and organizing one's ideas on paper often doesn't take a lot of time and allows the person to assert some control over the seemingly uncontrollable.
"Then, if the thoughts are on paper, the notes make reflection and recall easier, which may make the person feel more in control as well," says Landman.
Landman says that a method that works well for her is to schedule racing thoughts for later. She says that for people who experience racing thoughts, that may seem like a silly suggestion, as they often feel out of control at the moment.
However, she explains that when people tell themselves they don't have time to think about it now but will push it back for later, they often convince themselves that they will come back to the worry later and feel less of a need to tackle it during the moment.
"Whether or not they return to the thought is yet to be seen, but if they do, at least they delayed paying attention to the thought and likely had a more productive day. Better yet, they may forget!" says Landman.
Landman says that when experiencing racing thoughts or any symptom of anxiety, individuals need to remember to breathe.
"Your body cannot be tense and relaxed at the same time, so use deep breathing and other effective coping skills that work well for you to calm your body down. If you can calm your body, your other symptoms are more likely to subside as well," says Landman.
When racing thoughts start to take over one's mind, an individual should channel their energy or bring one's awareness elsewhere, according to verywellmind.com. For instance, reading a book one enjoys or listening to a podcast episode may help.
According to Counseling and Psychological Services, a strategy called "S.T.O.P" is something an individual can do if they are experiencing racing thoughts. With this, an individual stops what they are doing takes a breath, observes what's going on, and proceeds ahead in a more rational and understanding way. It's also a way to focus on something when your mind is going one mile a minute.
A way individuals can reduce feelings of shame, guilt, and anxiety is for individuals to practice radical acceptance, according to Mental Health America's Facebook page.
According to Hopeway.org, when it comes to radical acceptance, individuals should practice accepting their whole self; mind, body, and spirit. For example, using accepting self-talk, relaxation techniques, and mindfulness and or imagery.
An association focused on helping individuals cope with anxiety, Anxiety and Depression Association of America shares varied strategies to help control individuals' thoughts and more. For daily tips, individuals can also find Anxiety and Depression Association of America on Twitter.