How To Stop Racing Thoughts (Life Changing)
Summary
TLDRIn this insightful video, the presenter shares personal strategies for managing racing thoughts, a common mental health struggle. They introduce a unique mind model that distinguishes between conscious and subconscious thought processes, emphasizing the importance of awareness over identification with thoughts. The video offers practical mindfulness techniques, such as focused breathing and counting, to help viewers detach from intrusive thoughts and achieve mental calmness.
Takeaways
- π **Racing Thoughts Defined**: Racing thoughts are repetitive internal dialogues or monologues that revolve around the same subjects, often distressing and hard to stop.
- π« **Thought Resistance**: Trying to stop thoughts can actually give them more energy; resistance perpetuates their existence in the mind.
- π€ **Overthinking Clarified**: Overthinking is different from racing thoughts; it involves overcomplicating situations or seeing more complexity than necessary.
- π§ **Mind Model**: The mind can be viewed as having two main parts: the conscious and subconscious, with a third aspect being the point of awareness.
- ποΈ **Point of Awareness**: The point of awareness is who we truly are; we are not our thoughts but the observer of them.
- π **Subconscious Thoughts**: Passive thoughts that we don't actively create come from the subconscious mind, which controls most of our mind's processes.
- π **Mind as Water**: The mind can be likened to a pool of water, with thoughts as ripples; to calm the mind, stop adding 'water drops' of thoughts.
- π§ββοΈ **Mindfulness Practice**: Observing thoughts without judgment is a mindfulness practice that helps in managing racing thoughts.
- π **Writing Thoughts**: Writing down racing thoughts can help in stopping them, as it tells the mind that it won't forget the thoughts or problems.
- π **Judgment Loop**: Avoiding self-judgment for having certain thoughts is crucial to breaking the cycle of racing thoughts.
- π **Persistence Over Perfection**: Stopping racing thoughts is a practice that requires persistence; it's about unlearning old mental habits.
Q & A
What is the main focus of the video?
-The video focuses on how to stop racing thoughts in one's head and introduces a model of the mind developed by the speaker to help understand where these thoughts come from.
What is the difference between racing thoughts and overthinking according to the video?
-Racing thoughts are repetitive internal dialogues or images that continuously loop in one's mind, often causing distress. Overthinking, on the other hand, involves excessively analyzing a situation, believing there is more to it than there actually is, or overcomplicating things.
Why does trying to stop thoughts often make them continue?
-Attempting to stop thoughts gives them energy by resisting them. This resistance is what keeps them going in the mind, as it's a form of mental engagement with the thoughts.
What is the mind model presented in the video?
-The mind model presented in the video consists of the conscious mind and the subconscious mind, with a third aspect being the point of awareness, which is the true essence of who we are.
How does the subconscious mind contribute to racing thoughts?
-The subconscious mind contributes to racing thoughts by automatically and passively creating thoughts that we did not actively generate, such as habits, background processes, or spontaneously arising ideas.
What is the role of the point of awareness in managing racing thoughts?
-The point of awareness is the aspect of our mind that observes thoughts without being them. It is crucial to recognize that we are not our thoughts but the observer of our thoughts, which helps in managing racing thoughts.
Why is it important to not judge our thoughts when trying to stop racing thoughts?
-Judging our thoughts can create a feedback loop where we become emotionally attached to the problem, perpetuating the racing thoughts. It's important to observe thoughts without judgment to allow them to naturally subside.
What is the significance of focusing on breathing in managing racing thoughts?
-Focusing on breathing helps to shift the point of awareness from the mind to the body, giving the mind something to do and reducing the focus on racing thoughts.
How can counting help in stopping racing thoughts?
-Counting creates neutral, active thoughts that do not engage with the racing thoughts. It serves as a tool to redirect the mind's focus away from the racing thoughts and towards a simple, repetitive task.
What is the purpose of observing surroundings when dealing with racing thoughts?
-Observing surroundings helps to further redirect the point of attention away from racing thoughts and towards the external environment, which can aid in calming the mind.
Why is writing down racing thoughts suggested in the video?
-Writing down racing thoughts can help to externalize them and reassure the mind that they won't be forgotten, which can alleviate the pressure to keep thinking about them internally.
How does the practice of mindfulness and meditation relate to stopping racing thoughts?
-Mindfulness and meditation practices involve observing thoughts without engaging with them, which can help in letting go of racing thoughts and achieving a calmer mental state.
Outlines
π§ Understanding Racing Thoughts and the Mind Model
The video begins by introducing the topic of racing thoughts, which are repetitive internal commentaries that can be distressing, especially when trying to fall asleep. The speaker clarifies that they are not referring to overthinking but to the continuous loop of thoughts. They propose a model of the mind to understand these thoughts better. The model divides the mind into the conscious and subconscious, with the conscious mind being where our traditional thinking occurs, and the subconscious controlling habits and automatic processes. The speaker also introduces the concept of awareness as a third aspect of the mind, which is the observer of thoughts. They emphasize that we are not our thoughts but the observer of them, which is crucial for managing racing thoughts.
π The Subconscious Mind and Passive Thoughts
The second paragraph delves into the role of the subconscious mind, which is responsible for our habits and automatic processes, making up approximately 95% of our mind. The speaker introduces the concept of passive thoughts, which are thoughts that we did not actively create and come from the subconscious. They explain that these passive thoughts can perpetuate racing thoughts when we start judging or engaging with them. The speaker also discusses the importance of awareness, stating that we are the point of awareness observing our thoughts. They stress that we should not identify with our thoughts, as this can lead to mental health issues, and instead, we should observe them without judgment.
π Observing Thoughts to Stop the Ripples
In this paragraph, the speaker uses the analogy of a pool of water and ripples to explain how thoughts create mental turbulence. They suggest that actively creating thoughts is like adding drops of water to the pool, causing ripples. To stop racing thoughts, one must stop adding drops, or thoughts, and instead observe the existing ripples. The speaker emphasizes the importance of mindfulness and meditation as practices that help in observing thoughts without judgment. They recommend focusing on breathing as a starting point for this practice, as it can be controlled by both the conscious and subconscious mind, providing a point of focus for awareness.
π’ Counting and Observing to Redirect Attention
The speaker continues by suggesting techniques to redirect attention away from racing thoughts. They recommend counting breaths or numbers as a way to create neutral, active thoughts that do not engage with the subconscious's passive thoughts. This practice helps in not paying attention to the racing thoughts and instead focusing on the counting and breathing. The speaker also suggests bringing awareness to the surroundings, such as sounds and sights, to further divert the mind from racing thoughts. They advise gently bringing the focus back to counting and breathing when the mind wanders back to racing thoughts, akin to training a muscle to let go.
π Writing Down Thoughts and Practicing Non-judgment
The final paragraph discusses the practice of writing down thoughts to alleviate racing thoughts, as it reassures the mind that the thoughts will not be forgotten. The speaker emphasizes the importance of patience and persistence in these practices, as it is more about unlearning old habits than learning new ones. They describe the practice as one of 'being' rather than 'doing,' where the focus is on existing without engaging in mental activity. The speaker also advises against judging one's own judgments, to avoid a negative feedback loop. They conclude by stating that through daily practice, one can gain control over their mind and reduce the impact of racing thoughts.
Mindmap
Keywords
π‘Racing Thoughts
π‘Overthinking
π‘Conscious Mind
π‘Subconscious Mind
π‘Point of Awareness
π‘Passive Thoughts
π‘Active Thoughts
π‘Mindfulness
π‘Meditation
π‘Observation
π‘Judgment
Highlights
The video introduces a method to stop racing thoughts by understanding their origin.
Racing thoughts are internal commentary that revolves around the same subjects, often causing distress.
Attempting to stop thoughts by force can actually give them more energy and perpetuate them.
The presenter differentiates between racing thoughts and overthinking, explaining that overthinking complicates situations.
A model of the mind is introduced, dividing it into conscious and subconscious parts.
The conscious mind is where traditional thinking occurs, while the subconscious controls habits and automatic processes.
The presenter introduces a third aspect of the mind: the point of awareness, which is who we truly are.
The importance of recognizing that we are not our thoughts but the observers of our thoughts is emphasized.
Passive thoughts are those that come from the subconscious mind, often without our active creation.
Racing thoughts are perpetuated by our active engagement and judgment of passive thoughts.
Mindfulness practice is suggested as a way to observe thoughts without judgment, leading to a reduction in racing thoughts.
The presenter uses the analogy of a pool of water and ripples to explain how thoughts create mental turbulence.
Meditation and mindfulness are presented as practices to stop feeding racing thoughts by observing them.
A step-by-step process is outlined for managing racing thoughts through focused breathing and observation.
Writing down racing thoughts can help to externalize them and reduce their mental presence.
The video stresses the importance of daily practice for managing racing thoughts, comparing it to learning a new skill.
The presenter discusses the unlearning process of letting go of mental habits and the importance of patience.
The video concludes with a reminder that we are not our thoughts but the observers of them, and the importance of self-observation.
Transcripts
in today's video i'm going to show you
exactly how i learned to stop
racing thoughts going around in my head
i'm also going to introduce
a model of the mind which i developed
myself
which can help us in understanding where
these thoughts come from
[Applause]
hi and welcome back to mental health
power
so racing thoughts is something that i
think we've all experienced at some
point
this is usually the experience of
noticing that we have
internal commentary going around and
around in our head over and over again
and usually this is revolving around the
same
subjects so let's say there's a
situation we have and we're finding it
difficult to accept or to overcome
or a problem we can't resolve now we may
find ourselves having thoughts that go
around and around over and over again
trying to either figure things out
or just non-stop commenting on the
situation
and this can be distressing especially
for example this usually happens let's
say
when we're falling asleep and we find
that we can't sleep because these
thoughts go round and round in our head
and no matter how much we try and stop
it they don't stop
and the truth is you can't actually
stop these thoughts and that's where i
think a lot of the information about
stopping thoughts comes from
because every time you try and stop a
thought
what you are doing is actually giving it
energy
and every time you give energy by
resisting it because that's what
stopping is
every time you resist it you are
actually
making it continue in your mind and this
is where i think a lot of the
traditional information
can sometimes miss out on where there's
a lot of good information
about managing thoughts but really
this is the way i believe to approach
and this is what worked for me for many
years now
so i also need to point out that when i
refer to racing thoughts
i don't mean overthinking i would see
overthinking as
when there's a particular situation and
we believe that there is a lot more to
the situation than there actually is
or when we're over complicating
something when the answer is really
simple
and that's what i would refer to
overthinking as
which is not what racing thoughts are
racing thoughts is the act of your
internal dialogue or monologue
or images that come up for intuitive
impressions
going around the loop over and over and
over again
and they just don't stop so
to understand how to stop racing
thoughts really i should put this in
quotations a bit misleading
first let's have a look at a model of
the mind now i understand that this
model is very general
and i also accept that not everyone
thinks in the same way
so this is very much based on my own
thinking but also based on my
conversation with other people and how
they think
so it's interesting that there are about
five different ways people think
so you have as i mentioned the internal
dialogue or monologue so commentary
going on
and we also have images that come up so
when people say they're using the mind's
eye
they're seeing images in their mind
that's another way of thinking
sometimes we can have these intuitive
feelings and impressions
and some people may not call that
thinking but i will still see it as a
way of thinking because we use it to
make judgments
and essentially it's information that we
are being given just in a different form
to understand how we stop
racing thoughts because i know we don't
really stop them
let's have a look at a model of the mind
so
this is essentially how i see the mind
it is based off
half of it is based off a generally
accepted idea of how the mind works
the other half is my own idea so the
first half is to understand that the
mind is split into
two main parts or can be seen as being
split into two main parts
so the conscious mind and the
subconscious mind
so the conscious mind is what we
experience pretty much
all the time um except when we're asleep
and dreaming
so when we're conscious we essentially
means that we're awake
and our conscious mind is where our
traditional thinking happens so
when you notice your internal dialogue
or monologue when you notice images
appear
when you're recalling memories that's
happening in your conscious mind when
you're thinking of things
and calculating things that's all
happening in your conscious mind
and the subconscious makes up most of
our mind and it's the opposite so it's
actually
hidden from our normal from our normal
view so
when we sleep and we dream that's when
we experience a subconscious mind
directly
and the subconscious mind also controls
everything we don't have to think about
so all of your habits all of your bodily
processes you don't have to do
anything that happens automatically
that's being controlled by
the subconscious and the subconscious
makes up
apparently about 95 percent of our mind
so it's actually most of our mind
and it's what does you could say the
heavy lifting the back
processing the important thing also is
that there's a
third aspect and this is what i believe
is largely missed out in traditional
psychology or therapy or at least there
isn't the mass
awareness as i believe there should be
and that the third part is this here
which is the point of awareness
so we have thoughts that come into our
mind
or thoughts we create so we could say
thoughts that pop into our head we can
call passive thoughts
so we didn't necessarily actively create
them
and thoughts that we actively created
we can call those we can say that they
are active thoughts
and so this is this is the way i view my
own thoughts i don't think i've seen
anyone else come up with in this way
but i'm sure there are different models
about this as well
so the important thing to note is that
this
third aspect of the mind which is
awareness is that's actually who we are
and so the first problem most of us have
humans
that we have probably have is that we
have thoughts
and then we identify with your thoughts
so we have force
and then we believe that we are those
thoughts
so you can imagine how many problems
emerge from that
first issue but we have a large amount
of people
who are fully identified with whatever
thoughts are coming into their head
whether they've created it or whether
they've popped into their head
so the first problem is most of us
have been indirectly taught or just
never
or it was never realized that we are not
our thoughts and that's the extremely
important thing to remember that we are
not our thoughts what we are
are the observer of our thoughts so we
are this point of awareness
which can view thoughts and if you think
about it
the fact that you can hear your own
thoughts or view images in your mind
or you can identify and experience
intuitive impressions in your mind the
fact that you can experience it means
you're observing it in some way
which proves that you are not those
thoughts because you're able to
observe them so you at this point here
the observer
this is the first principle you must
always remember
because no matter what thoughts you
create
or where they come from it's important
that you remember that you are not them
because so many mental health problems
are perpetuated because whatever
thoughts come into our mind whether
they're negative or not
we believe that that's us so that's the
first point that
you are the point of awareness that we
use your thoughts
second thing is when you have thoughts
that you have not created
these come from your subconscious mind
so if you ever have the experience where
you're like oh i don't know why i've got
music going around in my head
and you know you didn't actually
actively create that in your mind
or you have images that just pop into
your head and you don't know how that
happened or ideas
that pop into your head and you didn't
actively create them
that's because they've come from your
subconscious mind
so it's you know the back processors
like if you have
your computer or your phone there are
things happening in the background that
you're not aware of it's doing
automatically that's where habits come
from
so those kind of thoughts these are what
i refer to as passive thoughts
so you didn't actively create them they
came
passively from your subconscious and
why that happens is a bit long to get
into so that will be
for a another video but just for now
understand that there are thoughts that
you actively create
and there are thoughts that
automatically and passively come from
your subconscious
and you are the awareness that can view
all of them
this means you don't actually have to
actively create lots of the force in
your mind
so when it comes to stopping racing
thoughts a big
issue is we have these passive thoughts
coming in
so that's the part that we're like that
we observe and we and we watch and think
we can't control it
the thing that keeps these racing
thoughts going these
and they are passive thoughts you didn't
create them
is that we start thinking and judging
these thoughts that are racing about so
we're feeding it
and then it keeps going it perpetuates
so what we need to do
once we firstly become aware of this
commentary because often
our mind is two things can happen we can
observe things happening like a
situation or a person
and we may find our mind is
automatically
judging that personal situation so it's
commenting on it saying things about it
and it's happening passively but
sometimes we can be actively doing it
so we can be actively creating thoughts
so it's important
that we learn to just observe mindfully
so this is essentially a mindfulness
practice
it's important we observe these thoughts
that come in
and identify how am i creating these
thoughts
or is it coming from my subconscious is
it passively being created
the moment you can identify it you want
to stop
creating thoughts if you want if you are
actively trying to
reduce racing thoughts then you need to
first stop the ones you are creating
and you do this by just learning to
observe
whatever thoughts are going around your
mind and
it's not easy it takes time but one way
we can look at it is that so this this
was meant to be my picture of a drop of
water
a drop going on water so the best way of
thinking about the mind one of the ways
is
if you imagine the mind being a pool of
water i
imagine the ripples being thoughts that
are going around it
every time you actively think about
something or you actively create a
thought in your mind
it's like adding another drop of water
so you add the water
drop and then it can make the ripples
continue the more you keep adding the
drops the more the ripples get more
turbulent and turbulent
so what you really want to do what
people are doing what i've done as well
for many years was
we're trying to stop the turbulent
waters by adding more water
and of course that's just going to make
it continue so instead how do you stop
the ripples in the water you just stop
adding water you just observe it and
eventually gradually
the ripples start to slow down the waves
start to slow down they get slower and
slower
and they get smaller and smaller until
eventually it calms down
that's the essence of meditation and
mindfulness where
you just from the act of observation
you stop feeding those racing thoughts
so the only reason why the subconscious
continues to create these thoughts is
because we're feeding active thoughts
into it over and over again and
and so by feeding it more and more of
these water droplets these thoughts
we keep it going so the way you stop
racing
thoughts is you practice just observing
the thoughts
and not adding more on to them so
this is the step-by-step process of what
i've done for many years and has always
worked for me
and i must point out that it is a
practice
it's something you do daily just as if
you wanted to learn to drive a car if
you wanted to ride a bike
learn a new sport want to learn a
language you know anything like that
you can't do it for a week and then say
oh i didn't get any results it didn't
work this is going to be something
that's going to take
time but it's 100 worth and i think
every human being
on the planet should already know this
and we told this at school
you know how to use your mind should be
the first thing that we're taught
but for whatever reason we're not so
the first thing you want to do is start
focusing on your breathing
and this is probably going to be the
first thing i say for most of the
solutions
and this is because when you focus on
your breathing
so your breathing is can be controlled
by both your subconscious and your
conscious mind so you can do it
automatically without thinking about it
and at that point your con your
subconscious mind is controlling it
or you can consciously do it so you can
manually take over and start breathing
the fact that i've said that now you'll
probably now start
consciously breathing right because now
that you're thinking about
it your subconscious mind goes oh well
no you take over
but later on you'll forget and you'll
realize you're breathing automatically
so you want to start focusing on your
breathing first and foremost
and this is because you're taking a
point of awareness from your mind
and putting it into somewhere on your
body and it's giving your mind something
to do you're giving a point of awareness
something to focus on
so while you're focusing on breathing
you want to gradually make them a bit
deeper each time don't force it
and there are many different breathing
techniques and timings you can look up
online
you can try different ones everyone's
going to have slight different slightly
different purposes
so once you've spent a couple of minutes
focusing your breathing
you then want to start counting in your
head so some people count the breaths
they're taking
typical one is to breathe in for four
hold for seven breathe out for eight but
you can do whatever version you want
i've done another video specifically on
anxiety and a breathing technique
where i go further into how you can use
breathing
to manage anxiety in the moment and so
you can check that out
but for now while you're focusing on
your breathing
and gradually breathing slower and
slower
you then want to start counting in your
head so you can count one to
hundred to one you're counting twos and
threes whatever you want
the purpose is that by doing this you
are creating
active thoughts that are totally neutral
and have nothing to do with the passive
thoughts that are being created the
racing thoughts
so this means while your subconscious
mind is creating
these thoughts of trying to solve the
problem or worrying about whatever the
issue is
you're just not paying attention to it
and you're for the time being creative
active thoughts
that are totally neutral so they're just
about counting
so you can be counting in 99 98 97
whatever you want
and you just focus on that and your
breathing so you can bring a point of
attention between those two
and naturally your mind will go back to
these passive forces are going around
and racing around
that's fine just let that happen and
then gently bring your point of
attention back to your accounting and
your breathing
so the more you do that do that for a
couple more minutes
and then you want to focus your point of
attention so your awareness on your
surroundings so
what sounds can you hear what feelings
can you feel um what colors can you see
what lights are there that kind of thing
and again when your point of attention
goes back to these racing thoughts
let it be bring your point of attention
back now to these three things so now
your point of attention is moving from
one
to three things so you can see what
we're doing is we're
training our mind to not keep going back
to this because that's what we've done
for probably most of our lives right
so this is almost like training a muscle
but it's the opposite you're not
training the muscle to contract
as in to do something that's difficult
like heavy lifting you're actually
training it to let go
so it's like reverse exercise almost
it's letting go
and so as this is happening as your
point of attention is moving between
these four things
your breathing your counting your
surroundings
and erasing thoughts inevitably
when your attention goes back to these
racing thoughts these thoughts
are coming in whether you're actively
creating them
or they're passively coming in just
observe it don't judge it
let it be almost like if there's just a
person talking to you
and you're just observing it but you're
not
talking back you're not judging it
you're just
observing that's it that's what you want
to do
and what you want to do is whenever you
notice yourself
creating judgments or thoughts about the
thoughts you're having or whatever
situation is
again just start practicing
not creating those thoughts and i know
that's a bit of a weird thing to say
because we're so useless thoughts going
around our head
but the more you try to do this you'll
notice that you'll have
gaps in between thoughts more you
practice it so you'll have
moments where there are no thoughts and
that's ultimately what you're doing
you're learning to let go
of thinking and
this is not a straightforward practice
at first because
nobody's really been taught this unless
they've gone to seek it out
or if they were born in a culture where
this is a normal practice
so you it's about persisting the success
will come from persisting
failure is normal as part of success so
you want to
keep persisting with this as a daily
practice now you might want to set aside
some specific time in the day or
maybe in the morning and the night to
practice this at first
so you don't have any distractions
because i know this can be tough to do
if you're doing it during the day
but eventually as you get better and
better doing it at these set moments
you may find your mind just
automatically starting to do these
things
because we have mental habits as well as
physical habits
so in the same way that you learn to you
know throw a ball really far by
practicing
this practice is a mental habit so the
more you practice
letting go of these active thoughts the
more you practice
just observing it becomes automatic
gradually over time
what can massively help as well to stop
racing thoughts
is just writing them down so i find a
lot of the times
if i notice my mind is racing it's
because it thinks it's trying to work
something out and it thinks if it keeps
thinking about it over and over again
but somehow it's going to solve it but
usually you know if it's been a couple
hours and it's still
doing the same thing over and over again
probably not going to figure out
and so what you want to do is if you
have all these thoughts going around and
if it
and if they're crazy anxiety just write
them all down
and i find that often that helps it to
stop because it's like it's told our
mind
well i'm not going to forget what i was
thinking about
i'm not going to forget the problem now
so you write it all down and
i find the more i did this in the past
the less these thoughts came about
because if i wanted to think about it i
tell myself well i can come back
and worry about this later by opening
this book and yeah it
you need to have patience with these
practices because
if we've been in the habit of doing the
opposite then this is not really about
learning it's more about
unlearning so you're essentially
overriding
overwriting the program that was there
before
and this is because you're not really
learning to
do something you're because you're
undoing what you've learned what you're
really doing is
being and i know that sounds a bit odd
but when we're not doing something if we
sat and did nothing
what we are doing is existing so we're
just a being
so by doing this practice more and more
you're not doing mental activity or
letting go of it
so you're really focused on being
so this is a being practice not a doing
practice
and this is because thinking about
things over and over again doesn't
necessarily resolve things
in fact i'm sure we've all had the
experience where we've forgotten about a
problem
and then all of a sudden just bam out of
the blue
the solution comes in our mind right so
you didn't you don't always have to
think about problems to resolve them
sometimes when we give our
we give our conscious mind a rest our
subconscious mind will figure out on its
own
and so when you let go often answers can
come to us
and as i mentioned at the beginning a
big part of the problem
of racing thoughts is our identification
with the thoughts so the belief that we
are those thoughts
so often if we are very emotionally
attached to a problem
then we want to keep it's almost like we
want to keep those thoughts going
because it's almost like we think if we
let it go it's telling ourselves we
don't care
and that's because of an identification
with the thoughts
so remind yourself and again through
these practices you learn you'll see
that you are not those thoughts you are
the observer of the thoughts
and another thing that can happen is
when you notice
the judgments that can come about of
your own thoughts
don't judge your own judgments so
there can be this issue where you end up
in a negative feedback loop where
you're observing your thoughts and maybe
there's something about them you don't
like
so then you judge you create a thought
to judge that thought
and then you start judging yourself for
judging the yourself judging the thought
which is a mouthful but that can happen
so
just learn to not judge your thoughts
and so with this practice and again it's
not something that will happen overnight
it can take a lot of practice
some people notice quite a quick change
it depends on you know your own mind
doing this as a daily practice
absolutely changed my life
because through doing this you control
your mind and it doesn't control you
and so that's today's video if you have
any questions please comment below
and thank you for watching i'll see you
in the next one take care
[Music]
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