Take thoughts out of your head, test what you can control, and organize your next small step.
Please note: This tool provides an interactive mental unload framework; it is not medical care. Your inputs remain private in your browser.
Racing thoughts at bedtime? Try the racing thoughts at night wind-down instead.
Writing thoughts down moves them out of working memory, which can make them feel less urgent. Sorting them into controllable and uncontrollable — the idea behind the CBT worry tree — helps you put energy into what you can change. Choosing one small step breaks the loop of thinking about everything at once.
If racing thoughts are frequent, keep you awake most nights, or come with very little need for sleep, unusual energy or risky behaviour, please talk to your doctor. If you are in crisis or thinking about harming yourself, call or text 988 in the US, or Samaritans on 116 123 in the UK and Ireland.
Stress and anxiety are the most common causes. Less often they can be linked to other conditions, so ongoing racing thoughts are worth discussing with a doctor.
Get them on paper, slow your breathing, and focus on one small action. Trying to force thoughts away tends to backfire.
No. What you type stays in your browser on this page.
Racing thoughts are fast and jumpy; overthinking is going over the same thing repeatedly. The overthinking breaker targets loops.