Note: This article is by Ben Fanning, who talks about 5 ways to get rid of the problem of racing thoughts.
Many individuals complain of racing thoughts and their inability to calm their minds and get enough restful sleep at night. Overcoming this problem and getting some rest is essential so that one can be alert and energetic at work or at home, happier and more positive, better deal with difficult circumstances, and become more accepting, flexible, and wise.
Lack of Sleep Caused by Racing Thoughts
Many individuals complain about lack of sleep these days due to focusing on tasks all the time and the extensive use of available technology. Some people also suffer from intermittent sleep or an inability to sleep due to increased thinking about tasks and psychological stress. According to the American National Sleep Foundation, adults need 7-9 hours of sleep daily.
A person cannot get this amount of sleep when they suffer from racing thoughts. One US National Sleep Foundation survey revealed that 20% of Americans sleep less than 6 hours on average daily. This means that racing thoughts are a serious problem that affects the individual’s activity during the day and sleep quality at night.
The Effect of Racing Thoughts
Racing thoughts can be defined as the psychological tension accompanying an individual's inability to stop thinking. In this case, people cannot sleep because they cannot stop thinking about the past, present, and future. Racing thoughts can be classified into three categories as follows:
1. The previous day’s responsibilities and duties
This means thinking about the work you did not have time to complete during the day due to limited time and energy, generating negative feelings. You blame and criticize yourself for your inability to accomplish your tasks.
2. Next day's tasks
This includes not only workload, although it is the main cause of psychological stress. It also expresses all the responsibilities and duties that make tomorrow an arduous day for the individual. This pressure pushes you to start working on the duties immediately because you fear falling short or being late tomorrow, leading to exhaustion and decreased productivity.
3. Anxiety due to inability to sleep
The feeling of frustration and failure begins when you realize that tomorrow will be difficult and stressful because you did not get enough sleep tonight, leading to a feeling of helplessness, anxiety, and turmoil. Time passes, and you are still awake and unable to sleep.
Why Doesn't the Sheep Counting Method Work?
Counting sheep is not useful in overcoming racing thoughts or the accompanying psychological tension; rather, it increases distraction. An individual cannot dismiss the thoughts that distract their mind, no matter how hard they try, nor replace them with the sight of sheep because they believe they are more important.
5 Ways to Calm Down When Unable to Sleep
There are many methods used to overcome racing thoughts or insomnia. Here are 5 effective methods to calm your mind when unable to sleep:
1. Practice the Kung Fu method proposed by the German writer Eckhart Tolle
This method requires focusing on the present when going to sleep. In one of his interviews with Oprah Winfrey, Eckhart Tolle explained a method that requires raising both hands straight up, as kung fu masters do.
He stated that the right hand represents the future and the left hand represents the past. The practitioner must focus on the space between their hands, representing the present.
2. Focus on your body
You have to focus on the real world that you can control and on your body. You can start by directing your attention towards your hands and thinking about what you are doing without being preoccupied with anything else.
You should also move your elbows or arms when you start working. This method focuses on the body’s movements until you get rid of the disturbed thoughts that occupy your mind. The body begins to relax and prepare for sleep with the help of these exercises.
3. Do breathing exercises
This is done by breathing deeply through the nose, holding the breath for 3 seconds, and exhaling through the mouth. With every exhale, your body will eliminate tension and stress.
4. Practice soothing activities
This is done by practicing activities that calm you down, help you relax, and open your mind, such as drawing, reading, sewing, or solving puzzles. The activity should not be stressful for the mind or body. It is preferable to get used to practicing this activity every day before bed. If thoughts start flowing and racing through your mind, you can focus on the activity you just did.
5. Gratitude for your successes
This is done by writing down daily successes or moments and situations you feel grateful for before sleeping. This process reduces overthinking and promotes positive thinking.
In Conclusion
Solutions vary from person to person and are related to the severity and frequency of racing thoughts. Therefore, it is recommended that you try the methods mentioned in the article and choose the one that suits your case.
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