When Your Mind Won’t Slow Down 🧠 Strategies to Regulate an Overactive Mind
Plus, I share my personal experience with racing thoughts [*and what helps] ♡
“Over time, I’ve learned that grounding myself in the present moment is often the first step toward peace.””
Have you ever felt like your mind was moving faster than you could keep up with? Like one anxious thought leads to the next—and then another—and suddenly you’re in a full-blown mental marathon? You’re not alone.
As a therapist, I spend my days helping others navigate their internal worlds. But I’ll be the first to say: I’m human, too. And I’ve absolutely had my fair share of racing thoughts—especially during moments of high stress, change, or uncertainty. Whether it’s spiraling about the “what ifs” or replaying a difficult conversation on loop, I know that feeling of wanting to just. turn. it. off.
What Racing Thoughts Feel Like
For me, racing thoughts don’t always show up with a clear “theme.” Sometimes they’re anxious worries about the future, sometimes they’re self-critical narratives, and other times they’re just a jumble of to-dos that feel too overwhelming to tackle. They tend to come in fast, are hard to organize, and make it nearly impossible to feel present.
I’ve noticed they’re especially loud at night when the world is quiet and there are fewer distractions. That’s often when the perfectionism creeps in, or the “did I do enough today?” soundtrack starts playing.
What I’ve Learned Helps
Over time, I’ve found a few tools that help me gently slow my mind and return to a more grounded state:
🧠 1. Naming It
Simply identifying what’s happening—“These are racing thoughts”—helps separate me from the swirl. It reminds me that I am not my thoughts. They are visitors, not permanent fixtures.
✍️ 2. Writing It Out
Journaling, even just a list of what’s running through my head, can help release the mental pressure. I often feel like my brain is trying to “hold” too much—and putting it on paper helps it let go.
💨 3. Box Breathing
This simple breathing technique (inhale for 4, hold for 4, exhale for 4, hold for 4) has been a game changer. It gives my nervous system something structured to focus on, and helps bring me back into my body.
🧘 4. Grounding Techniques
Sometimes it’s as simple as putting my feet on the floor, holding a warm mug of tea, or lighting a candle. Sensory experiences help anchor me in the here and now.
💬 5. Talking to Someone
Whether it’s a friend, a therapist, or even just saying my thoughts out loud to myself, voicing what’s circling around in my head helps diffuse the intensity.
Why This Matters
Racing thoughts can feel incredibly isolating—but they’re more common than we think. Talking about them, normalizing them, and having tools to manage them is a powerful form of self-compassion.
If you struggle with racing thoughts, I want you to know: you’re not broken. You’re not failing. You’re human. And there are ways to find calm—even if just one breath at a time.
If you’re a fellow high-achiever, perfectionist, or someone who simply feels a lot, I see you. I am you. And it’s okay to ask for support. If I can be helpful in any way, please don’t hesitate to reach out. All of my information can be found here.
Let’s keep talking about the things that are hard to talk about. ~♡♡