Restless Mind: 7 Strategies to Calm or Reduce Your Overactive Thinking
Racing thoughts, characterized by quick, successive thoughts that may relate to one subject or many, can be a distressing and overwhelming experience for many individuals. These symptoms may indicate an underlying mental health condition that requires treatment.
While racing thoughts can be a normal part of everyday life, such as when faced with stressful or anxious situations, they can become problematic when they persist and interfere with daily activities, sleep, and overall quality of life.
There are several common causes of racing thoughts. Mental health conditions, such as bipolar disorder, anxiety disorders, depression, panic disorder, chronic stress, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and attention deficit hyperactivity disorder (ADHD), can all contribute to racing thoughts. Substance use, including recreational drugs like cocaine or amphetamines, and certain prescription drugs, can also induce rapid or uncontrollable thoughts. Medical conditions, such as thyroid disorders, hormonal changes, neurological conditions, and traumatic brain injury (TBI), can precipitate rapid thoughts.
In the case of bipolar disorder, during manic or hypomanic episodes, individuals frequently experience rapid, racing thoughts. Anxiety disorders, on the other hand, are characterized by excessive worry, fear, and hyperarousal, which can lead to racing thoughts. Depression, while less commonly linked to racing thoughts, can present with rapid thinking, especially with mixed features or agitated depression.
For those experiencing racing thoughts, there are several strategies that may help manage these symptoms. Deep breathing, focusing on the present moment, and using mantras or repeating phrases can help quiet the mind and promote a feeling of calm. Regular physical activity, such as walking, gardening, or yoga, can improve mental well-being and might be helpful during an episode of racing thoughts. Distractions, such as hobbies, especially calming ones, can help quiet the mind and focus on something other than racing thoughts.
It is important to remember that essential oils, such as lavender, may have some health benefits, but the Food and Drug Administration (FDA) does not monitor or regulate the purity or quality of these oils. While some studies suggest that inhaling lavender essential oil may be effective for short-term management of anxiety, more research is needed to confirm its long-term benefits.
If a person experiences repeated episodes of racing thoughts, a low mood, symptoms of depression lasting more than 2 weeks, or symptoms of anxiety, ADHD, or other mental health issues, they should consider speaking with a healthcare or mental health professional. A mental health professional may use a questionnaire to assess the type of thoughts a person has and why they are happening.
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity exercise per week for adults and muscle-strengthening exercises twice a week for overall health and well-being.
In conclusion, racing thoughts can be a symptom of various mental health conditions, substance use, medical issues, or brain injuries. By understanding the causes and implementing strategies to manage racing thoughts, individuals can improve their mental health and overall quality of life. If racing thoughts persist or are accompanied by other symptoms, it is essential to seek help from a healthcare or mental health professional.
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