If your mind won’t shut up… you’re not broken. You’re human.
We all get stuck in loops. Worrying, replaying conversations, fearing the worst, planning too far ahead. The noise can feel relentless. And trying to “think your way out” often just adds more noise.
I know this feeling well. After decades of learning how to calm my own mind, not through hacks or quick fixes, but by learning real techniques that get to the root of the issue, here’s what I’ve found that actually works.
It’s not about stopping the thoughts.
It’s about changing your relationship with them.
Learn about the mental loops that cause racing thoughts.
Why Your Mind Races in the First Place
Your brain isn’t trying to punish you. It’s trying to protect you.
A racing mind is usually a sign that something in your system doesn’t feel safe. Maybe you’re facing a big decision, processing a difficult conversation, or your body is responding to accumulated stress. It might be triggered by unresolved trauma, chronic overthinking, or emotional patterns that keep you on high alert.
The more you try to force calm, the more your body resists.
The key? Create safety first. Calm follows.
Discover what triggers overthinking patterns.
5 Things You Can Do When Your Mind Won’t Slow Down
1. Ground yourself in the present… physically.
Put your feet on the floor. Feel your breath in your belly. Notice five things around you.
This activates your parasympathetic nervous system, the part that tells your body, “I’m safe. You can relax.”
2. Stop trying to stop the thoughts.
Let them be there. Notice them like clouds passing.
You’re not the cloud, you’re the sky it passes through.
Fighting thoughts gives them power. Observing them dissolves it.
3. Speak to yourself like someone you love.
When your mind is spiralling, say gently:
“It’s okay. You’re allowed to feel this. We’re not in danger.”
It may feel strange at first, but it’s how you begin to self-regulate without shame.
4. Get out of your head and into your body.
Walk. Stretch. Breathe with rhythm.
Movement burns off anxious energy and resets your system.
When you move, your brain chemistry shifts, giving your mind a break from the loop.
Learn how to meditate correctly to strengthen this practice.
5. Give your brain a new job.
Your brain wants something to do. Give it one:
- A mantra: “I am here now.”
- A breath count: In for 4, hold for 4, out for 6.
- A soundscape: I use Brain.fm to gently shift state.
Try this 60-second mindfulness practice as well.
The Deeper Truth
You don’t need to be “fixed.”
You don’t need to silence your thoughts to find peace.
You need presence… without panic.
Awareness… without judgment.
Gentle action… not force.
That’s what calm really is. And that’s what I’m here to help you find.
While these techniques can help in the moment, lasting calm comes from building new patterns. Simple, sustainable ones.
Read about all 7 mental patterns that keep you stuck.
Read my story of finding lasting calm.
Ready to Start?
Try my 7-Day Calm Plan — a free guide to help you create a daily rhythm of peace, moment by moment.