Ever feel like your brain just won’t stop? You’re trying to fall asleep, or even just enjoy your day, but your thoughts are moving at 100 miles an hour. Worrying about what you said. Stressing about what you didn’t do. Replaying something that happened last week—or five years ago. It’s exhausting. And it leaves a lot of people wondering how to calm racing thoughts when they just want some peace.
Do you ever catch yourself thinking, “Why can’t I shut my brain off?” or “Why am I so stuck in my head all the time?” Whether it’s anxiety, overwhelm, or just the noise of everyday life, racing thoughts can feel like they’re running the show—and leaving you behind.
The good news? You don’t have to just live with it. One of the most effective ways to quiet your mind is through something called mindfulness. And no, it’s not just meditation apps and deep breathing (though those can help too). Mindfulness is about learning to anchor yourself in the present, instead of being dragged around by your thoughts.
So… how do you actually do that?
1. Notice, Don’t Judge
The first step to calming racing thoughts isn’t to push them away—it’s to notice them. This may sound counterintuitive. Why would you want to focus on the thing that’s overwhelming you?
Here’s why: When you observe your thoughts without trying to change them, you shift from being in the storm to watching it from a distance. You stop getting pulled under by every “what if” or “should have.”
Finding Awareness in our Physical Body
You might try saying to yourself:
“I’m noticing that my mind is really busy right now.”
That simple sentence creates space between you and the chaos.
2. Anchor to the Present with Your Senses
When your mind is racing, your body often tenses up too. You might not even realize how clenched your jaw is or how shallow your breathing has become. A quick way to ground yourself is to use your five senses.
Try this exercise:
- Name 5 things you can see
- Name 4 things you can feel
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
This pulls your awareness out of your thoughts and back into your body—where you actually are.
3. The 90-Second Rule
Here’s something many therapists use when teaching mindfulness: the 90-second rule. Neuroscience shows that when a strong emotion (like panic or anger) is triggered, it lasts about 90 seconds in the body—unless we keep fueling it with thought.
That means the story you tell yourself about the emotion (“This always happens,” “I can’t handle this,” etc.) is what keeps it going.
When you feel yourself speeding up and you are wondering how to calm racing thoughts, try just sitting with the feeling for 90 seconds. Breathe. Let it pass. You don’t have to solve anything in that moment.
4. Name What’s True Right Now
Racing thoughts are often future-focused (“What if I fail?”) or past-focused (“Why did I say that?”). To bring yourself back, say out loud or in your head:
- “Right now, I’m sitting in a chair.”
- “Right now, I am safe.”
- “Right now, it’s 2 p.m. on a Tuesday, and I’m okay.”
Stay Grounded in the Present
It may sound simple, but it interrupts the mental loop and brings your attention to what’s real in the moment—not the imagined scenarios swirling in your mind.
When Mindfulness Isn’t Enough
Mindfulness is powerful, but it’s not a magic fix—especially if your racing thoughts are tied to anxiety, trauma, or chronic stress. Sometimes, the thoughts you’re dealing with are trying to tell you something deeper.
That’s where therapy can really help. A Kansas City therapist can teach you how to use mindfulness in a way that’s specific to your mind, your history, and your needs. You don’t have to figure it all out alone.
If you’re in the Kansas City area and struggling with racing thoughts, consider connecting with one of our local therapists. At Heartland Therapy Connection, our licensed counselors can assist in learning mindfulness techniques, and providing a healthy way to look at your inner-thoughts. Whether it’s anxiety, overwhelm, or just a sense that your brain won’t turn off, therapy can help you slow things down—and stay grounded in the present.
You’re Not Broken. Your Brain is Just Busy.
If you’re searching how to calm racing thoughts, take it as a sign: your mind is asking for a break. A little space. A little presence. Mindfulness won’t stop the world from being chaotic, but it can help you find calm within it.
And you deserve that calm.
