It often happens at the worst moment. You finally sit down, or switch off the light, and your mind starts listing everything you have not done, everything that might go wrong and every conversation you could have handled differently.

Notice before you fix

When thoughts are moving fast, the instinct is to solve them one by one. Try naming what is happening instead: “I’m noticing a lot of worry right now.” Naming creates a little distance between you and the thought, and that distance is often enough to slow things down.

Come back to the body

Anxious thinking pulls you into the future. Your body is always in the present. Feel your feet on the floor, notice three things you can hear and let your exhale be slightly longer than your inhale. You are not trying to make the thoughts disappear, only to remind your nervous system where you are.

Decide what needs you now

Write the loudest worries down. Next to each one, ask: is there something I can do about this today? If yes, choose one small step. If not, give yourself permission to set it aside until a set time tomorrow.

If racing thoughts are affecting your sleep, work or relationships most days, talking it through with a therapist can help you understand what keeps the cycle going.