Tips to Manage Racing Thoughts From Anxiety

大多数人认为焦虑是恐惧或令人担忧的想法。但这并不总是问题的核心。有些人经历赛车思想，感觉似乎他们的思想是一个小时的思绪。

有时这些想法的内容是一种可怕的性质。有时这不是这种情况。但是，当你有赛车的思想时，它可能会非常紧张，这就是为什么找到管理这种症状的方法很重要。

What Causes These Racing Thoughts?

Racing thoughts are a particular problem. It's not just the content of the thoughts that are distressing: it's how it feels as though your thoughts are firing at such a fast pace that you cannot even remember what the last thought was, and by the time you have a new thought another one immediately takes its place.

Racing thoughts may affect anyone with anxiety, but it's especially common for those that have panic attacks; and also in generalized anxiety disorder. It's also possible for this to occur when one is trying to go to sleep, which can be very disruptive. Some people find that their thoughts seem to be more rapid when they're trying to get some rest, and unfortunately when they occur during bedtime it can be very hard to fall asleep.

赛车思想可能与您的神经递质活动相关联，或者您的脑化学品互动和响应的方式。在患有焦虑和其他心理障碍的人中，神经递质活动往往受到影响。它可能是这些化学变化 - 以及肾上腺素如肾上腺素等激素水平增加 - 这与某种方式与赛车思想的症状有关。可能触发竞争思想或使他们更难控制的其他因素包括：

没有分心If your mind is not focussed on any specific task, you may be more likely to experience racing thoughts as a result.
血流到大脑Anxiety may also lead to hyperventilation, which can temporarily cause less blood flow to the brain. This is especially common during anxiety attacks. It's possible that this change in blood-flow triggers other changes in the brain (including a reduced ability to inhibit thoughts) that are linked to racing thoughts. Don't worry - this isn't dangerous on a medical level.
缺乏睡眠Anxiety can also cause sleep deprivation, and sleep deprivation may also lead to racing thoughts. This can often be a self-fulfilling issue, since anxiety leads to lack of sleep which leads to racing thoughts which leads to a lack of sleep. That's why many find the experience to be recurring and very stressful.

While the factors listed here are all relevant, there is no set "cause" for racing thoughts. It's likely that anxiety causes your mind to both react more quickly while also limiting your ability to control those thoughts and focus on any single one of them.

Remember that anxiety is linked to the activation of your fight or flight system - a reflex that is designed to keep you safe from danger. Thinking quickly may actually work to your advantage in situations where you’re in danger and a quick response is vital. If you’re unable to focus deeply on any single idea, this may also be beneficial to ensure a quick reaction.

But in the case of anxiety disorders, the fight or flight response may be activated even when there are no real dangers present. In such as a case, racing thoughts can be unhelpful, stressful and distressing, possibly further exacerbating your anxiety.

管理你的赛车思想

Racing thoughts aren't dangerous in and of themselves, but they can make your life that much more uncomfortable. For example, they make it nearly impossible to focus, and without focus it's difficult to function at work, for example, or to think clearly about how best to manage your anxiety. That's why it's so important to manage your racing thoughts.

Different solutions may be appropriate depending on the situation that triggers your racing thoughts occur. They generally occur at three different times:

During the height of an anxiety attack.
当你想去睡觉时。
For no reason at all when you have anxiety.

Let's cover some tips for controlling your racing thoughts, based on when they occur.

在恐慌发作期间manbetx体育官网

During a panic attack, your thoughts are often racing and related to your own health. You pay attention to every little change in your body, wonder what's happening, and often experience this degree of confusion that only makes your thought pattern more agitated.

Your goal is to essentially try to take yourself out of your own head. You cannot stop the adrenaline that pumps through you when you're experiencing an anxiety attack, but you can utilize strategies that make the racing thoughts less upsetting and possibly fight the anxiety that causes them. Some strategies include:

Sensory Distraction分心是管理赛车思想的关键组成部分。他们实际上是一个非常重要的重要性。你需要找到一种方法来分散你的思想自己，以便你的赛车思想不会太严重。为了“走出自己的头，”尝试简单的东西，就像叫一个知道你有恐慌攻击和与他们交谈的朋友一样。manbetx体育官网维护电话需要很多你的想法，可以减少你可以给予焦虑的注意力，从而降低你的赛车思想。

或者，做一些平静和愉快的东西，比如散步自然或听放松的音乐。注意感官体验 - 当你走路时，你闻到了什么？注意您在听音乐中的音调和声音的范围。

慢呼吸过度通气是赛车思想的可能原因之一，因为它导致一个可能使它更加焦点的灯光。您可以通过减慢呼吸来减少这一点，使您的二氧化碳水平增加。不要屏住呼吸，但确实采取非常缓慢，受到控制的呼吸，并与任何呼吸或过度呼吸的任何冲动。
Mantra RecitalThis is a potentially helpful for tool for those with racing minds in particular, because the act of making and listening to mantras can quiet the mind. A mantra is a short phrase that you recite to yourself in order to bring about a sense of calm, relaxation and positivity. Examples include: “I am fine”, “I am in control”, and “This will pass.” Ideally, you would want to create your own mantra - one which is personally relevant to you - and to recite this several times each day.

Panic attacks often need to run their course before they can be fully controlled, because a panic attack is by its very nature a temporary loss of control. But the above tools will help you reel in your thoughts a bit, and then when the panic attack passes you can get back to normal thinking.

Trying to Sleep

当你试图睡觉时焦虑和赛车思想可能会非常分散注意力，遗憾的是，他们倾向于建立自己，导致最终保持令人醒来的压力。对于许多焦虑的人来说，这不仅仅是恐惧导致他们在夜间保持清醒 - 这通常是一种无法关闭他们的大脑的感觉。

Not everyone experiences negative thoughts either. Some simply experience an incredibly active mind that doesn't have a clear focus, even though the thoughts themselves are harmless. This may not even be caused by anxiety either, but unfortunately those with anxiety tend to respond to these racing thoughts with more stress and anxiety, which still makes it harder to sleep. Consider the following strategies:

Write Out the ThoughtsIt starts with trying to write out any of these thoughts on some type of paper or journal. Racing thoughts can put a lot of pressure on your mind, so write them out on a piece of paper to give your brain a break and help you relax.
起床，做别的事Your active thoughts are caused not only by your anxiety. They're also caused by you trying to fight the thoughts away and sleep. If you find you can almost never sleep when your mind starts to race, go give yourself something else to do or think about. Often you'll find that all you needed was a distraction, and some other activity can be a great tool for ensuring that you have a calmer mind when you try to go to sleep later.
分散了白噪声Many people use what's known as "white noise" as a type of mental distraction. It works like other forms of sensory distraction. When your brain is focussing on the noise, this may help you to regain focus and reduce racing thoughts. White noise background tracks can be found on Youtube. An even better tool is listening to something like boring talk radio at a volume so low you can barely make out the words. This will give your mind something else it needs to focus on so that your thoughts are less internally focussed.

睡眠也是它自己的治疗方法。如果您可以找到几种方法可以尝试弥补您可能拥有的任何睡眠剥夺，您通常会发现您的想法并没有像以前那样比赛。这很可能是因为休息一下，休息一下是开始降低焦虑水平的好方法。

Racing Thoughts Occurring For No Apparent Reason

Finally, what should you do when your thoughts don't seem to race for any real reason other than mild or daily anxiety? This is when you seem to have racing thoughts every once, but they occur seemingly out of the blue. Often you're still experiencing mild anxiety, but you're not necessarily in the middle of an anxiety attack.

停止赛车思想的提示包括：

Exercise/Jog慢跑是一个疲惫的思想的优秀工具。健身不仅仅是轮胎肌肉。根据体育和运动心理学杂志发表的一篇文章，它也使您的大脑更加放松，并通过释放提供放松/平静效果的化学品。所以锻炼和/或为了一个好的慢跑是非常有价值的。
步行如果你不能强烈地锻炼，走路。行走提供了大量的感官分心（新景点，声音，闻到您走路的地方 - 即使您在您自己的公寓中，也提供了一些额外的血流，这可能有助于平静您的身体。
给自己一个任务Find something you can do for a while as your mind continues to race. Tasks give you something to focus on. Don't worry too much about your thoughts racing if you try to stop it, you'll actually make it worse. Instead, give yourself something to do that puts your focus on something that doesn't require as much thought, like catching up on your favorite website. That focus will ease your mind back into reality and should slow your thoughts down considerably.