1013: Practical Tools for Managing Racing Thoughts

In today's episode, Gina shares a number of practical, easy to use tools to help manage and reduce anxious, racing thoughts. Racing thoughts is one of the most dreaded and frustrating symptoms of anxiety and can provoke much suffering on their own. In particular, a technique of active meditation is shared that can be brought with you throughout the day and help ground you in the present moment and unwind from the stress and worry that comes with the racing mind. Listen in for this helpful practical information and get started today!

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Quote:

The more you try to avoid suffering, the more you suffer because smaller and more insignificant things begin to torture you, in proportion to your fear of being hurt.

-Thomas Merton

Chapters

0:00:24 Introduction to Managing Racing Thoughts

0:03:06 The Origin of Racing Thoughts

0:04:12 Thought Suppression and the White Bear Phenomenon

0:05:12 Practical Steps for Active Meditation

0:12:52 Enhancing Well-Being with Active Listening

0:14:42 Strategies for Overcoming Racing Thoughts

0:16:40 Influence Your Response to Thoughts

Summary

In this episode of the Anxiety Coaches Podcast, Gina Ryan delves into the topic of managing racing thoughts. She reflects on her own struggles with racing thoughts and how she has found ways to overcome them. Gina discusses how suppressing thoughts can make them worse, emphasizing the importance of accepting and managing these thoughts instead. She references Dr. Daniel Wegner's research on thought suppression, highlighting how trying not to think about something often leads to increased focus on it.

Gina introduces the concept of active meditation as a practical tool for shifting focus from racing thoughts to present sensations. She details the three steps of active meditation: relaxation, stabilization, and focusing. Through these steps, individuals can cultivate mindfulness, calmness, and clarity of thought. Gina encourages incorporating active meditation into daily routines to enhance overall well-being and alleviate racing thoughts.

Furthermore, Gina explores the significance of active listening and empathy in understanding perspectives beyond one's own. By redirecting attention to immediate sensory experiences and practicing empathy, individuals can break the cycle of racing thoughts and find peace in the present moment. She emphasizes the power of choice in influencing responses to thoughts and stresses the benefits of cultivating practices like active meditation and empathetic listening for greater clarity and calmness amidst life's chaos.

Gina concludes by encouraging listeners to make small changes in their daily lives to combat anxiety and chronic stress. By incorporating these calming practices gradually, individuals can experience significant improvements in their mental well-being. She leaves listeners with a poignant quote from Thomas Merton about avoiding suffering and urges them to prioritize self-care and mindfulness.

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