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Published on November 14, 2018

How to Stop Racing Thoughts When Your Mind Won’t Let Up

How to Stop Racing Thoughts When Your Mind Won’t Let Up

If you could see a diagram of my brain and you could imagine every line was a thought, it would look like you’d given a room full of 4 year olds crayons and told them to draw on the floor of a huge room. I don’t think one thing at a time. As my family say “I think Auntie Winn”.

My Auntie Winn could think about 30 conversations at the same time and expect you to jump from discussing world politics to the qualities of a good rock cake in less time than it took to the boil the kettle. Apparently, I do that to my husband too, I can often hear him saying “I know you think we’ve had this conversation today, however I’ve a feeling you’re giving me an answer to a conversation we had last Thursday in the hot tub!”

So, racing thoughts and me are best friends, or are we?

I realized that while I can be thinking a thousand thoughts at once, I don’t suffer from overwhelm, how is that? How to stop racing thoughts?

In this article, I want to share how I silence my mind, create some space and why it’s so good to do personally and professionally.

Does Everyone Have Racing Thoughts?

Before I share these ideas, I want to share something that really shocked me.

I decided to ask my social media friends if they “suffered” from a racing mind as so many of my clients do. The response was a little alarming:

    100% of respondents said they felt overwhelmed with many saying they felt like their mind was crazy and “Switching off? What’s that!”

    From my over busy friends’ minds, it seems that it doesn’t just impact on your mind, it also impacts on your actions, what you get done in a day and even your ability to get a decent nights sleep!

    It really is time to get that mind to let up and give you some time isn’t it!

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    So how can we fix this?

    Here I’m going to share a few tools to help you put the brakes on, calm your mind and achieve more without letting any of the important thoughts slip through your head.

    How to Stop Racing Thoughts In Your Mind

    1. Listen to your mind – Think like a pro

    I realized that one of the skills I’ve learned since I became ill with Lupus is that, I’ve learned to think in the most powerful way possible.

    Every thought is processed. I’ve been using this practice for so many years and I appreciate that I don’t consciously do this anymore. However, at the start, you will have to structure your thinking. When I say processed, I mean I am aware of the nature of my thoughts. For instance:

      I could go on, however do you get the idea?

      Listen to what your head has to say and then process it. If you don’t take the time to learn to do this, then ask yourself what impact this could have on your brain space, actions and results?

      2. Calm the mind

        When you’ve learned to actually listen to all that chatter in your head, it’s time to calm the mind.

        Listening does not automatically equate to it all magically disappearing. And calming the mind doesn’t require a tropical paradise, a massage and the sounds of nature to achieve a bit of brain space.

        For some clients, they’ve discovered the fastest way to shut their brains up is to crank up the music, so they literally can’t hear anything except their favourite song.

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        For others, 5 minutes in the garden is enough to make them rethink. I wouldn’t say there’s only one thing that takes you to a calm place, I’d have at least 12 physical things you can do to calm your mind down.

        That way, whether you have a hyper mind with excitement, anger, too much going on or feeling completely overwhelmed by life, you have different ideas to work.

        3. The Hi, Welcome, Good morning Game

        For me, sometimes a walk under the big oak trees is enough; other times, I just find myself getting even more flustered as the thoughts fight for my attention. On those occasions I found this really simple exercise quietens my mind and makes me smile:

        It’s so simple and yet works every time for me. All I do is visualize 10 people that I’ve met that week and visualize the first word I said to them. I’ve usually said something like “Great to see you” or “Hello” or “Welcome to my event!”

        I love meeting people and I host many different kinds of events, so people are pleased to see me and we are looking forward to our time together. What a great set of emotions and feelings to recreate in my head.

        How could you use my welcome exercise to remind you of something in your week that makes you feel good? (This also works on ear worms too!)

        4. Focus the mind

        When a coaching client arrives, they tend to start our session by talking so fast that I’m not sure even they can hear half of what they’re saying! After about 20 minutes, they are out of breath like they’ve been for a run, and their shoulders seem a little lighter as they’ve dumped the contents of their head on to me.

        What is happening when a client does this is they are:

        • Becoming more aware of what is going on in their head. Sometimes actually hearing the truth for the first time themselves!
        • Putting everything in front of them metaphorically so they can work out what to work on and what to dump. I call it ditch it or deal with it. And it works wonders on “To do” lists too!
        • Noticing how everything in their head impacts on them — physically and emotionally.
        • Challenging the beliefs they are holding around their perception of reality.

        And that’s just for starters! Read on for the next step.

        5. Create a plan of action

        Once you can see what is going on, you can create a plan of action that moves you forward.

        Focus means “the main or central point of something, especially of attention or interest” and this is what you need to calm an overwhelmed head of racing thoughts.

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        While you may not have a coach to work with, create some ways to empty everything out of your head and focus on what you need/want to do. These could include:

        • Arrange to meet with a friend or colleague and agree that “without judgement” they will listen and not interrupt. Agree that you will donate an hour to enable them to do the same.
        • One Facebook friend told me that their “cure to a racing mind” was to “disappear to bed with a pen and notebook to write it all down.” While in theory that is a good idea, I asked them if this worked for them, and they said sometimes. Could that be because they’ve waited until bedtime to process everything and get it out, instead of dealing with it when it was really a problem? Journaling can store up a lot of negative emotion if we keep reading it, so pay attention to how your notes make you feel. Is it really beneficial to you or do you need to change the way you write?
        • Make the time to focus. Do you need to put it in the diary or will you natural make the time to do this?
        • Create a list of all the things you could do for all the things you have whirling around in your head. Make it a long list. Dismiss nothing.
        • Play the ditch it or deal with it game. So often what we think we should be stressing about is actually someone else’s definition of important, therefore ask yourself “does this really matter to me?

        6. Less on your to do list

        Years ago, people would answer “How are you?” with “I’m fine, thanks” or “I’ve had a bad cold but I’m getting better now, thanks!” However today’s reply is far more likely to be “Busy, how are you?”

        Busy is not an emotion or feeling!

          Many of us have a busy mind because we are so busy. More and more I’m being asked to help professionals and organization to create coach-able strategies to manage their time. Here’s a few of those ideas to help you with your racing mind:

          Stop over thinking things.

          We often over think how long a task that we hate doing is going to take and so put it off and thus it gets to stick around in your head!

          Set a timer and know how long a task takes. Many clients have been able to clear a whole task from their head because their perception of its impact on their day and productivity has been changed.

          Allow more time.

          Contrary to the first top tip, we also underestimate how long other things take to do.

          If you know a job will take an hour, allow 1.5 hours. This means if it doesn’t take that long, you’ve just made some brain space for yourself too, so it’s a win win situation.

          Choose your words wisely.

          Have you ever noticed how many sayings we have around words related to time? I really want some Me time. I never have the time. I know you’ve got a lot on, but make the time. I don’t want to spend my time telling you what to do, etc, etc.

          Ask yourself if your choice of words free up your mind or make it even busier?

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          Don’t get side-tracked.

          We all have alarms and reminders that ping up at us. Even our household appliance now bleeps at us saying “Hey, I’m ready, give me your attention!” Turn them off.

          If you know you have a lot on, choose what you can hear carefully. Just like the person turning the music up so they can’t hear their own thoughts. Our ability to process what is going on in our heads can be impacted on by the email ping or the notification sounds.

          I have seen presentations where we’ve been told the best course of action is Eisenhower’s matrix for time management, which asks you to place every task (or thought) into a grid. The blocks are labelled: Urgent, less urgent, important and less important.

          While I’ve seen clients create their own version of this to great success. I also seen new clients who have told me that it takes them hours to complete the grid and so they get no work done and end up with even more flying around inside their heads!

          That’s enough to drive anyone insane! What works for one person does not mean it will work for you. You could try relabelling Eisenhower matrix as my clients to make it personal to you, to encourage you to use it.

          Alternatively, there is an app for everything. What about finding an app that enables you to empty your head. I love Wunderlist for enabling me to create some space in my head. In this way, you can put to one side thoughts while you concentrate on what is important right now.

          7. Ditch that guilt

          And lastly, if you have a brain that is running away with you, ditch the guilt because I wouldn’t mind betting you’ll free up a lot of space with that 1 action!

          Guilt is one of those emotions that causes us to process things again and again and again. Look for the guilt in your thoughts, analyze why it exists and get rid of it.

          Final Thoughts

          It’s totally normal if you find your thoughts racing in your mind all the time. What you need to do is to really listen to your thoughts and take some concrete actions about those thoughts.

          Forcing yourself to silence those thoughts is not the most efficient way in the long-run. Time to face these thoughts and find what works best for you to deal with these racing thoughts.

          Featured photo credit: Priscilla Du Preez via unsplash.com

          More by this author

          Mandie Holgate

          Coach, International BEST Selling Author, Speaker & Blogger helping thousands around the world.

          How to Stop Racing Thoughts When Your Mind Won’t Let Up How to Overcome Your Irrational Fears (That Stop You from Succeeding) How to Effectively Set Goals in Life to Get Where You Really Want to Be What to Do When Asked About Weaknesses in a Job Interview 20 Coping Skills That Will Help You During Times of Stress

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          Last Updated on December 2, 2018

          7 Public Speaking Techniques To Help Connect With Your Audience

          7 Public Speaking Techniques To Help Connect With Your Audience

          When giving a presentation or speech, you have to engage your audience effectively in order to truly get your point across. Unlike a written editorial or newsletter, your speech is fleeting; once you’ve said everything you set out to say, you don’t get a second chance to have your voice heard in that specific arena.

          You need to make sure your audience hangs on to every word you say, from your introduction to your wrap-up. You can do so by:

          1. Connecting them with each other

          Picture your typical rock concert. What’s the first thing the singer says to the crowd after jumping out on stage? “Hello (insert city name here)!” Just acknowledging that he’s coherent enough to know where he is is enough for the audience to go wild and get into the show.

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          It makes each individual feel as if they’re a part of something bigger. The same goes for any public speaking event. When an audience hears, “You’re all here because you care deeply about wildlife preservation,” it gives them a sense that they’re not just there to listen, but they’re there to connect with the like-minded people all around them.

          2. Connect with their emotions

          Speakers always try to get their audience emotionally involved in whatever topic they’re discussing. There are a variety of ways in which to do this, such as using statistics, stories, pictures or videos that really show the importance of the topic at hand.

          For example, showing pictures of the aftermath of an accident related to drunk driving will certainly send a specific message to an audience of teenagers and young adults. While doing so might be emotionally nerve-racking to the crowd, it may be necessary to get your point across and engage them fully.

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          3. Keep going back to the beginning

          Revisit your theme throughout your presentation. Although you should give your audience the credit they deserve and know that they can follow along, linking back to your initial thesis can act as a subconscious reminder of why what you’re currently telling them is important.

          On the other hand, if you simply mention your theme or the point of your speech at the beginning and never mention it again, it gives your audience the impression that it’s not really that important.

          4. Link to your audience’s motivation

          After you’ve acknowledged your audience’s common interests in being present, discuss their motivation for being there. Be specific. Using the previous example, if your audience clearly cares about wildlife preservation, discuss what can be done to help save endangered species’ from extinction.

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          Don’t just give them cold, hard facts; use the facts to make a point that they can use to better themselves or the world in some way.

          5. Entertain them

          While not all speeches or presentations are meant to be entertaining in a comedic way, audiences will become thoroughly engaged in anecdotes that relate to the overall theme of the speech. We discussed appealing to emotions, and that’s exactly what a speaker sets out to do when he tells a story from his past or that of a well-known historical figure.

          Speakers usually tell more than one story in order to show that the first one they told isn’t simply an anomaly, and that whatever outcome they’re attempting to prove will consistently reoccur, given certain circumstances.

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          6. Appeal to loyalty

          Just like the musician mentioning the town he’s playing in will get the audience ready to rock, speakers need to appeal to their audience’s loyalty to their country, company, product or cause. Show them how important it is that they’re present and listening to your speech by making your words hit home to each individual.

          In doing so, the members of your audience will feel as if you’re speaking directly to them while you’re addressing the entire crowd.

          7. Tell them the benefits of the presentation

          Early on in your presentation, you should tell your audience exactly what they’ll learn, and exactly how they’ll learn it. Don’t expect them to listen if they don’t have clear-cut information to listen for. On the other hand, if they know what to listen for, they’ll be more apt to stay engaged throughout your entire presentation so they don’t miss anything.

          Featured photo credit: Flickr via farm4.staticflickr.com

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