How to Calm Your Racing Thoughts in the Moment
Do you ever feel like your brain just won’t shut off?
If you’ve ever struggled with racing thoughts, overstimulation, or anxiety, you’re not alone. Many of my clients ask me, “How do I shut my brain off?” And I get it—sometimes it feels impossible to slow down. Even as a therapist, I’ve had my fair share of sleepless nights and anxious spirals.
The good news? You don’t have to completely silence your mind to find relief. Instead, the key is to shift your focus and bring yourself back into the present moment. Here are some effective strategies to help calm your mind when it feels like it’s running a marathon.
Brain Dump: Write It Out
When your brain feels cluttered, try a brain dump. Grab a piece of paper (or your notes app) and write down everything on your mind—tasks, worries, reminders, random thoughts. Getting it all out of your head and onto paper can provide instant relief.
Starting with small, easy tasks can also be a game-changer. There are three key reasons why this approach works:
Motion: Taking the first step is often the hardest part. By starting with simple tasks, you lower the threshold for action and trick your brain into getting started.
Emotion: Quick wins boost your mood. Research by Francesca Gino and Bradley Staats suggests that completing small tasks first increases motivation and focus, creating a positive feedback loop that helps you tackle bigger challenges.
Momentum: Progress builds momentum. Checking off smaller items frees up mental and emotional energy, making it easier to transition into more demanding tasks without feeling overwhelmed.
If you've been struggling with mental clutter, try this approach and see how it shifts your mindset!
Grounding & Emotional Regulation Techniques
Grounding exercises help anchor you in the present moment, especially when anxiety has you caught up in the past or future. Some simple yet effective techniques include:
Box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4, repeat)
5-4-3-2-1 method (name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste)
Cold exposure (run cold water over your hands or face. Alternatively, you can place an ice pack on your neck while completing a deep breathing exercise which can also help regulate your nervous system)
Aromatherapy (inhale essential oils like lavender or peppermint - this works by engaging the sense of smell to bring attention to the present moment).
I’ll be honest—when a therapist first suggested grounding techniques to me in my late teens, I almost stormed out of their office. But over time, with practice and consistency, these strategies have become game-changers for managing anxiety.
Move Your Body to Move the Energy
Anxiety often gets stuck in the body, making it harder to focus or relax. Physical movement helps discharge that built-up energy and regulate your nervous system. This doesn’t mean you need an intense workout—simple movements can make a big difference:
Take a short walk outside
Stretch or do yoga
Dance around in your kitchen
Ride your bike or go for a light jog
The goal isn’t to burn calories; it’s to shift your state and give your mind a reset.
Declutter Your Space for Mental Clarity
A cluttered environment can contribute to a cluttered mind. If you’re feeling overwhelmed, take 10 minutes to tidy up. Donate items you no longer use, organize your workspace, or even hire a professional organizer if that’s an option for you.
It may seem simple, but creating a more peaceful space can help you feel more in control and less mentally overstimulated.
Final Thoughts
Are these strategies always easy to implement? Not always. But small, consistent actions make a difference. Start with just one technique today and see how it feels.
In Part II, we’ll explore the daily habits and foundational practices that support mental health—covering everything from cold exposure and nervous system regulation to medication and the role of therapy. If you’re looking for more personalized support, Lokahi Wellness Collective specializes in anxiety therapy in Kelowna, helping you navigate these challenges with evidence-based approaches. Feel free to reach out by clicking on the book now link.
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