5 Natural Ways to Calm Racing Thoughts

UNDERSTANDING THE IMPACT OF RACING THOUGHTS ON YOUR MIND AND BODY

Racing thoughts are more than just mental noise. Although they’re commonly associated with mental health conditions such as anxiety and depression, they can also take a toll on your body.

Constant worrying can trigger a cascade of physical symptoms like muscle tension, rapid heartbeat, and sleep disturbances.

When your mind won’t slow down, your body often stays in a constant state of alert, also known as “fight or flight” response. Over time, this increases your risk for chronic health conditions, including autoimmune disorders like Hashimoto’s thyroiditis, rheumatoid arthritis, or lupus.

That’s why learning how to calm racing thoughts is essential to restoring your mind-body connection.

NATURAL WAY #1: PRACTICE MINDFULNESS TECHNIQUES TO CALM YOUR MIND

Mindfulness techniques are all about being fully present in the moment. When you’re mindful, you’re not ruminating about the past or worrying about the future—you’re simply aware of what’s happening right now. This awareness is a powerful way to quiet mental chatter.

How to Use Mindfulness to Stop Racing Thoughts

If you want to calm racing thoughts with mindfulness, start small with these three simple steps:

• Step 1: Find a comfortable spot to sit and close your eyes.
• Step 2: Pay attention to your breathing and activate your senses. Notice the way your hands feel while resting on your lap or take in the scents around you.
• Step 3: When your mind starts to drift, gently bring it back to the present.

This practice, even for just five minutes a day, can help train your brain to slow down and focus on the present instead of ruminating on your to-do list.

The Benefits of Being Present: How Mindfulness Helps Reduce Anxiety Naturally

Mindfulness helps reduce anxiety naturally by lowering the stress hormone cortisol, improving focus, and activating the parasympathetic nervous system—the “rest and digest” mode that counteracts stress. It also increases self-awareness, making it easier to notice when your thoughts are spiraling.

Related: The Stress Hormone: How Cortisol Crushes Mental Health

Simple Mindfulness Practices to Implement in Your Daily Routine

Other mindfulness lifestyle techniques include:

• Mindful walking: Make time to focus on each step and your surroundings.
• Body scan meditation: Notice sensations starting from your head down to your toes and back up again.
• Mindful eating: Pay attention to flavors, textures, and how your body feels while you’re eating nutritious and delicious foods.

NATURAL WAY #2: TRY DEEP BREATHING EXERCISES TO CALM YOUR THOUGHTS

One of the simplest and most powerful tools to calm racing thoughts is your breath. Deep breathing exercises activate the body’s natural relaxation response, helping you shift out of stress mode.

Studies show that deep breathing meditation can increase sustained attention, decrease negative thoughts, and lower cortisol levels.

The Power of Deep Breathing for Calming the Mind

Slow, deep breathing signals to your brain that you’re safe, which helps calm racing thoughts. When your breathing slows, your heart rate follows—and your mind can slow down.

Breathing Techniques to Quiet Your Mind in Stressful Situations

Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) or 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8). These deep breathing exercises can reduce anxiety naturally and give your mind a much-needed pause.

How to Incorporate Deep Breathing into Your Daily Routine

Here are a few natural ways to calm your mind through breathwork throughout the day:

• Start your morning with at least five minutes of deep breathing.
• Use breathing exercises during stressful workplace moments.
• End your day with a deep breathing routine to help you fall asleep.

Make this part of your daily rhythm to gain long-term health benefits.

NATURAL WAY #3: ENGAGE IN PHYSICAL ACTIVITY TO CALM YOUR MIND

Exercise isn’t just for your body to be healthier. It’s actually one of the most powerful tools you can use to reduce anxiety naturally and release mental tension. A meta-analysis of nine studies published in 2023 in the journal Frontiers in Psychology found that physical activity alleviated anxiety in college students.

How Exercise Relieves Mental Tension and Racing Thoughts

Movement helps metabolize stress hormones and releases endorphins, which are your brain’s feel-good chemicals. Whether it’s a brisk walk or a yoga class, increasing your physical activity can quiet the noise in your mind and offer a mental reset.

Just be sure to find ways to incorporate movement that you enjoy so you keep the habit (and those endorphins) going.

Best Types of Exercise to Reduce Anxiety Naturally

Choose activities that have those elements of meditation to calm racing thoughts and keep you engaged like:

• Walking or hiking in nature
• Aerobic activity, such as swimming or biking
• Strength training or dance
• Yoga or tai chi

These forms of movement offer both physical and mental grounding while improving strength in the shorter muscles that support posture, stability, and joint alignment—all of which are negatively impacted by stress. The meta-analysis mentioned above concluded that aerobic exercise was particularly helpful in calming anxiety.

The Long-Term Benefits of Regular Physical Activity for Mental Health

Decades of research show that over time, consistent movement improves your mood and reduces anxiety naturally. It also helps build resilience to stress. In fact, it’s one of the most sustainable natural ways to calm your mind and gives you the tools needed to feel better.

Related: 5 Ways to Boost Stress Resilience

NATURAL WAY #4: PRACTICE GRATITUDE AND POSITIVE THINKING

Redirecting your attention to the good in your life is a surprisingly powerful way to calm racing thoughts. When you shift your mental focus, your mind becomes less preoccupied with fear and worry.

How Shifting Your Focus to Gratitude Can Quiet Your Mind

Gratitude is one of the most underrated mindfulness techniques because its simplicity often masks its powerful effect on mood and stress levels. Reflecting on things you’re thankful for redirects your attention to what matters most and calms your nervous system. It grounds you in the present to help you feel safe and content, no matter the situation.

Positive Thinking Strategies to Calm Anxiety and Racing Thoughts

One of the best techniques to soothe your mind is to train your brain to be more positive. Here are simple ways to do it:

• Challenge catastrophic thoughts by asking: “Is this really true?”
• Use positive affirmations like “I am safe” or “This moment will pass.”
• Write down small wins each day to shift into a more empowered mindset.

Another effective method is positive affect journaling (PAJ), where you write about meaningful or uplifting moments from your day. It’s an emotion-based way to learn how to self-regulate what you feel and identify areas that need support.

Creating a Daily Gratitude Practice for Mental Peace

To turn gratitude into a habit, make it part of your nighttime ritual to shed the mental stress of the day.

• Keep a gratitude journal by your bed.
• Write down three things you’re thankful for every night.
• Reflect on why each thing made you feel good.

These small moments help strengthen your emotional resilience and make room for more natural ways to calm the mind.

NATURAL WAY #5: SCHEDULE WORRY TIME BEFORE BED FOR BETTER SLEEP

The quality of your sleep and amount of anxiety you hold are deeply connected. One of the most frustrating things about racing thoughts is how they seem to ramp up the minute your head hits the pillow.

That’s because when your mind is tired but still active, it struggles to switch off due to your brain’s default mode. This makes it hard to fall asleep and makes anxiety feel even more intense at night.

The Connection Between Sleep Deprivation and Racing Thoughts

Lack of sleep fuels anxiety—and anxiety leads to more racing thoughts, creating a vicious cycle. Sleep is essential to help your brain regulate emotions and process stress.

Tips for Improving Sleep Quality to Calm Your Mind

If you’ve struggled with insomnia or restlessness at night, there are ways to reduce anxiety naturally before bed:

• Limit screen time an hour before sleeping.
• Avoid caffeine and heavy meals late in the day.
• Use calming rituals like reading, journaling, or herbal tea.

One highly effective tip is to schedule “worry time” to allow your brain to offload ruminating thoughts before bed. Schedule about 10 to 15 minutes in the evening to write down your worries and leave them on the page.

How to Create a Sleep Routine to Combat Racing Thoughts

You can use mindfulness techniques at night to enhance your sleep quality, such as:

• Guided meditation apps (use noise-canceling headphones if needed)
• Body scan meditation (described above) before sleep
• Deep breathing in bed (this can mimic the rhythm your brain needs to fall asleep)

These create a soothing bedtime routine that helps you calm racing thoughts and drift into restful sleep.

How to Combine These Natural Methods for Maximum Effect

While each of these strategies works on its own, combining them can bring even greater relief from anxiety and mental overload.

Integrating Multiple Techniques into Your Routine

• Start your morning with deep breathing and a gratitude list.
• Incorporate physical activity during the day.
• Use mindfulness techniques and positive journaling in the evening.
• Schedule your worry time and stick to a calming sleep routine.

You can build a strong foundation of emotional balance and clarity by mixing these natural ways to calm the mind daily.

WHEN RACING THOUGHTS RUN WILD, SEEK PROFESSIONAL HELP

If you’ve tried these techniques and still struggle to calm racing thoughts, it might be time to speak with a mental health professional. Therapists can help you explore the root causes of anxiety and develop a personalized plan that works for your brain and lifestyle. Find the inner peace you deserve by getting the support you need.