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Racing thoughts can feel overwhelming. Leaving you unable to focus, relax, or even catch your breath.
Well friends, If you’ve ever felt like your mind is running a marathon, you’re not alone.
As someone who has experienced this firsthand, I know how frustrating and scary it can be.
The good news?
You can calm those thoughts in just 10 minutes or less with a few simple strategies that really work.
Here’s what I do when my mind starts to spiral:
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1. Take a Deep Breath (Literally)
I spent many years suffering from panic attacks, depression and anxiety. You feel out of control and afraid to go anywhere in case something sets you off.
When anxiety takes over, your body’s stress response kicks in.
The fastest way to regain control is to focus on your breath. Here’s how:
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Inhale deeply through your nose for four counts.
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Hold your breath for seven counts.
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Exhale slowly through your mouth for eight counts.
This is called 4-7-8 breathing technique.
Not only does this calm your nervous system but also gives your mind something else to focus on.
Within minutes, you’ll notice your heart rate slowing and a sense of calm washing over you.
Another great technique is the Hand Method.
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Use your own hand or someone else’s and breathe in as you trace your finger along your thumb.
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Breathe out along the other side of your thumb and continue along each finger.
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Print off the hand image here or save it as a pin as a reminder of how to do this method.
My favourite one is the 5,4,3,2,1 Method.
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These use your senses which helps you focus on something else.
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Print or pin it for later.
2. Write It All Down
Sometimes, the fastest way to quiet your racing thoughts is to get them out of your head.
Grab a pen and paper, and start writing. Don’t worry about grammar or spelling, just let the thoughts flow.
This is my go-to method as most of the time it works perfectly. I keep a notebook by my bed for when those thoughts intrude in the night. I also keep one downstairs and a pocket one for my bag.
Here’s what you can write:
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What’s bothering you right now?
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What’s the worst that could happen?
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What’s one thing you can control?
This simple act of journaling helps declutter your mind and brings clarity to what’s really going on.
3. Move Your Body
Anxiety often causes a build up of energy that needs to be released.
Even a quick burst of movement can make a huge difference.
My go-to options:
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Stretching: Try a simple forward fold or a child’s pose.
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Shake It Out: Stand up and shake your arms, legs, and head for 30 seconds. It might feel silly, but it works!
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Take a Walk: A 5-10 minute stroll, even indoors, can ground you and shift your focus.
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Housework: Yep I know, sounds odd but for me, this helps clear my mind and clean my house. Win-Win.
Physical movement helps break the cycle of anxious energy. It gets you back to the present moment.
4. Repeat a Calming Affirmation
Positive self-talk might sound cliché, but it’s incredibly effective.
When anxiety strikes, I repeat phrases like:
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“The sun will come out again.”
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“My feelings and thoughts are valid. But what is thought and what is fact.”
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“I’ve overcome this before, and I’ll do it again.”
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“How do you eat an elephant? One bite at a time.”
Say the affirmation out loud or in your head. Pair it with deep breathing for an extra calming effect.
I work with Mindful and they have such beautiful tools to help you become more mindful every day. From affirmation cards to courses and more. Take a look here.
Bonus Tip: Set a Timer
When you’re anxious, 10 minutes can feel like an eternity.
Set a timer and commit to practising one or more of these techniques until the alarm goes off.
Knowing there’s an endpoint can make it easier to focus and fully engage.
Have children that suffer from anxiety?
So do I. My oldest is nine and using the techniques above helps her plus meditation each night before bed.
Read 5 ways to help kids sleep better here.
Bee's Final Thoughts
Racing thoughts don’t have to control your day.
These simple, practical techniques can help you stay calm in just 10 minutes or less.
Remember, it’s okay to feel overwhelmed, you’re human.
What matters is that you have tools to help you navigate those moments.
Next time anxiety strikes, try one (or all!) of these strategies and see what works best for you.
You’ve got this!
Found this helpful?
Share it with a friend.
Do you have a go-to technique for calming racing thoughts?
I’d love to hear about it in the comments below!
Thanks for reading
