Racing thoughts or “spiraling” is usually focused on an unsolved problem, worries about the future or ruminations on past experiences. There are many potential causes, from stress and exhaustion to anxiety and other health conditions. Oftentimes, when your thoughts are out of control, some rest and relaxation can help you feel more grounded and centered. Unfortunately, racing thoughts can make it really hard to do this.

In Buddhism, this state of mind is called “monkey mind.” This is why many Buddhist practices, such as meditation, are aimed at being present in the here and now. When you’re grounded in your body and your environment, you can slow down your thoughts and make them more manageable. 

Most people have racing thoughts from time to time. The way you experience them and the reasons why are unique to you. In this article, we’ll share seven triggers that may bring out racing thoughts when you’re trying to sleep.

7 hidden triggers that may cause racing thoughts 

The content of your racing thoughts can sometimes give you clues about their root cause, but not always. They may be a product of an outside influence, like stress, medication, social media, or a substance such as caffeine. It could also be something more natural, such as a hormonal imbalance or a lack of sleep. If you have a habit of ruminating on interactions or things you’ve done, this could contribute to racing thoughts. 

If you’re noticing racing thoughts often, or if they’re accompanied by other symptoms, you may have a mental health condition. Rapid thoughts are often associated with anxiety, but they can be a symptom of depression and other conditions like bipolar disorder or obsessive-compulsive disorder (OCD). The best way to find out if you have a mental health condition and seek effective treatment is by booking an assessment with a licensed clinician.

The following are seven things that may trigger racing thoughts:

• Unprocessed emotional experiences — Are your racing thoughts connected to things that happened months or years ago? If you haven’t completely processed or resolved past experiences, you may find that they pop up as recurring themes in your ruminations. You may find yourself having imaginary conversations with people or replaying scenes in your head.
• Physiological factors — If your brain chemistry is affected by internal or external influences, you may notice racing thoughts as a result. Medications for both mental and physical health conditions can affect how you think. Caffeine is also a common cause of racing thoughts, and hormones are a less obvious factor that can be a trigger.
• Environmental overstimulation patterns — Being exposed to chaotic environments with intense sensory stimulation, like bright lights or loud, constant noise, can make you feel restless. It can also affect your ability to focus. If you’re sensitive to these things or if you have a condition like attention-deficit/hyperactivity disorder (ADHD) or a sensory processing disorder, overstimulation may trigger other symptoms. 
• Subtle anxiety triggers — Anxiety doesn’t always look like intense fear or panic. If you experience subtle anxiety from things like stress at work or strained relationships, it could send your thoughts spiraling.
• Disrupted sleep-wake cycles — If you’re not getting a full night of restful sleep each night, you may experience racing thoughts along with fatigue, especially in the morning. Sometimes this is caused by a condition like sleep apnea. Other times, it may be something environmental, like too much noise in your bedroom or a partner getting up during the night. Going to sleep and waking up at irregular times or looking at a bright screen before bed can also disrupt your quality of sleep. 
• Unconscious thought patterns — Patterns like ruminating on troubling thoughts, catastrophizing or self-criticism can become a habit. People often do these things subconsciously to protect themselves from certain consequences. However, repetitive negative thoughts rarely lead to better outcomes. With treatment, these patterns can be unlearned.
• Digital consumption — Endlessly scrolling may trigger racing thoughts that are hard to stop, especially if your feeds aren’t curated or filtered. On the other hand, social media and digital platforms can be a source of positive inspiration, too. To avoid negative effects, try to set healthy boundaries for your use of digital media.

Strategies to calm racing thoughts 

Racing thoughts feel overwhelming in the moment, and there’s often more than one thing causing them. However, there are effective strategies you can use to manage them. The best approach for you may depend on what’s causing your thought spirals. If you have a mental health condition, you may need psychotherapy, medication or a combination of both. There are also some things you can do at home.

Try using these strategies to calm your racing thoughts:

• Mindfulness practices — Breath awareness meditation is just one of many mindfulness practices that may help. For some people, these can add to anxious thoughts. In that case, you can try more externally focused or physical mindfulness practices. You might find a yoga video to follow along with or do a walking meditation.
• Breathing exercises — Slowing down your breath can help you achieve a calmer state of mind. Try box breathing: Count to four as you inhale; then hold your breath for four counts, exhale for four counts and then wait four counts before starting again.
• Bedtime routines — Having a bedtime routine can help you make the transition more smoothly. Try to go to bed at the same time every day and avoid screens for an hour before bed. You might use a calming scented lotion like lavender or do some gentle stretching to wind down.

At Lightfully, we provide personalized mental health treatment to help our clients proactively maintain their mental health. We help people understand their unique condition and work on ways to reduce or manage their symptoms. 

Do you need help managing your racing thoughts? Feel free to contact us with any questions. If you’re ever looking for comprehensive mental health care, please reach out to our Admissions Concierge Team.