Guidance for: My thoughts are racing

Get it out of your head

Racing thoughts are a loop held open by fear of forgetting. Your brain keeps rehearsing because it doesn't trust that anything is written down. Writing closes the loop.

Then, if you have room for it

• Write or record everything for five minutes. Don't organise any of it.
• Breathe in for four, out for eight. Ten rounds. The long exhale is the active part.
• Give the loudest worry a written appointment: "I'll deal with this at 4pm." A specific slot closes the loop better than reassurance.
• If you're going in circles on a decision, you're out of capacity to make it. Pick a time tomorrow and put it there.

Watch

• Two things you can do to stop ruminatingDr. Tracey Marks, psychiatrist · 8 minTwo techniques, clearly explained. Useful when the loop won't close by itself.(opens in a new tab)
• Scheduled worry: the skill that stops the loopTherapy in a Nutshell (Emma McAdam, LMFT) · 13 minGiving a worry a specific appointment, which is what lets your brain drop it.(opens in a new tab)

Read

• Emotional dysregulation: ADHD's overlooked symptomADDitudeShort explainer on the amygdala and why reactions outrun the brake.(opens in a new tab)
• Everything ADDitude has on emotional dysregulationADDitudeThe full tag archive if you want to keep reading past one article.(opens in a new tab)