We all experience around 6000 thoughts per day. That’s a lot of thinking within one waking period! That being said, sometimes these thoughts get stuck in your mind, almost as if they are a song with an error that keeps playing the same five seconds of the song, or a television show that’s frozen on one particular scene. Often the thoughts that tend to get stuck and cycle like this, are associated with negative emotions such as worry about various topics such as completing tasks, perceptions others may have of us, or something we are worried we may have forgotten.

There are some strategies to close the loop on ruminating, intrusive thoughts. Here are a few of them:

With 6000 or more thoughts per day, it’s natural to believe these thoughts are true and actually what we think. However much of our thoughts are actually out of our control, in fact, our brain often puts a lot of random thoughts, or thoughts that don’t necessarily fit with our beliefs or morals, or even the situation at hand.

While it’s natural to have these thoughts at times if you find yourself spending too much time focused on this, additional support may be needed. Remind yourself that just because you are having a thought, that doesn’t mean it is true.

Sometimes, when faced with stressful situations, worry thoughts might increase. The more we think something, the more true it seems. However, try to validate the feeling as opposed to the thought. Remind yourself worry is okay and then reframe that worry thought, acknowledging the thought itself may not be true.

If you still find thoughts running through your mind, try using mindfulness to let the thoughts pop up, and focus on them entering your mind as well as leaving. If it’s difficult to reframe your worry thoughts, try this. Take deep breaths in and out as you allow the thoughts to float away.

Ruminating thoughts, or running thoughts, are natural in certain situations. However, the distress that comes with some of these thoughts can be reduced by using these strategies.

If you are in need of additional support around managing running thoughts, click here.