3 Steps To Calm Your Racing Thoughts

Finding yourself wide awake, staring at the ceiling while your mind races through a never-ending list of worries and what-ifs is a scenario far too familiar for many. It’s those nights when that one worrying thought pops up just as you’re trying to fall asleep and quickly spirals into a storm of racing thoughts, keeping sleep at bay. If this sounds like your nightly battle, then you’re in the right place. Today, we’re going to explain cognitive restructuring and share 3 steps to calm your racing thoughts and guide you toward the restful sleep you deserve.

The Power of Cognitive Restructuring

Before we get into the steps, you should understand the principle that aligns with them. At its core, cognitive restructuring is a straightforward and effective strategy to manage those relentless racing thoughts. This method is a fundamental aspect of cognitive behavioral therapy for insomnia (CBT-I) and is endorsed by top sleep therapists to help individuals with insomnia reclaim their right to good sleep. This technique involves identifying, questioning, and changing unhelpful thoughts that contribute to slumber problems, enabling you to shift your mindset and reduce sleep-related anxiety. 

3 Steps to Calm Your Racing Thoughts

Managing your racing thoughts doesn’t have to feel like an uphill battle. By breaking down the process into three manageable steps, you can gradually guide your mind towards tranquility. Let’s take a look at these steps: 

#1. Track

Start by capturing as many racing thoughts as you can, as they occur, making a conscious effort not to filter or judge any thoughts. Jot them down exactly as they come to mind. For instance, you might write, “If I can’t sleep tonight, I’ll be too exhausted to manage my responsibilities tomorrow.” This process of documentation helps identify thinking patterns and underlying emotions, and externalize your thoughts, rendering them less intimidating and more manageable.

#2. Categorize

Once morning arrives, take some time to review your notes and categorize your thoughts. Generally, racing thoughts can be classified into several categories of unhelpful thoughts (cognitive distortions). Three of these categories are common with sleep issues:

• Catastrophic Predictions: Watch for terms like “disaster,” “ruined,” or “failed.”
• Over-generalizations: Look for absolutes such as “always” or “never.”
• Absolute Thinking: Identify phrases containing “must” or “guaranteed.”

By categorizing your thoughts, you’re better positioned to determine whether they’re based on fact or emotion. This categorization process enables a more objective analysis, distinguishing between realistic outcomes and exaggerated worries.

#3. Reframe

The final step involves shifting each thought to a perspective that’s both balanced and grounded in reality. For instance, a thought like, “If I don’t sleep tonight, tomorrow’s tasks will be impossible to complete,” can be reshaped into, “Though I function best with a good night’s sleep, I’ve managed challenging days before and can navigate tomorrow’s tasks with the preparations I’ve made.” Reframing involves finding a more helpful and realistic way of thinking about things without ignoring your anxiety. This approach to reframing reduces the emotional weight of the thoughts, contributing to a more serene state of mind.

Conclusion

The bottom line is that while quieting your mind might feel overwhelming at first, cognitive restructuring offers a clear path forward. By tracking, categorizing, and reframing your racing thoughts, you’ll find yourself moving closer to the deep sleep you deserve. 

Sources

Slowing down racing thoughts (Harvard Medicine)

Cognitive Restructuring Techniques for Reframing Thoughts (Positive Psychology)

Cognitive Behavioral Therapy for Insomnia (Sleep Health Foundation)