Runaway Thoughts? Strategies to Rein in Unproductive Worry & Rumination

It’s not uncommon to have thoughts that can seem to “get away” from you. Everyone daydreams from time to time. Everyone gets distracted. 

But, when your runaway thoughts are rooted in worry and rumination, it’s a different story. 

Worrying thoughts often stem from a seed of truth or reality but can veer so far off base that they become preoccupations or irrational. Unfortunately, it is hard to rein them in the longer you let them go. 

People who do get off track due to worrying thoughts are at a greater risk of developing anxiety or depression. It often starts with negative self-talk or a negative mindset. 

So, what can you do to rein in unproductive worry, and keep your runaway thoughts in check?

Give Yourself a Time for Runaway Thoughts

If you find yourself worrying throughout the day or ruminating on things that take away from your productivity, set a specific time for them. 

This might seem a bit silly, at first. After all, you can’t control when those thoughts come, right? Actually, it’s easier to do than you might think. When you know you can have a “worry period” at some point in your day, it’s easier to stay focused and let any runaway thoughts go until that designated time. 

By the time your worry period rolls around, you may have forgotten about some of those things. Or, they might not seem like such a big deal. 

Be More Mindful

Mindfulness has gained a lot of popularity in recent years as a technique to help with anxiety. There is a good reason for that. Practicing mindfulness allows you to focus more on the present moment. You can do it any time throughout the day, whenever you need to hit “pause” because your thoughts are running away from you. 

When you practice mindfulness, you focus on being in the moment and what is happening to your body, as well as the world around you. Concentrate on your breathing and how you feel. Thoughts will continue to come, and that’s okay. The goal is to let them come and go freely, like clouds passing by. Don’t hang onto them. 

When you choose to be more mindful, you can let go of the worries of your past and potential stress from the future. 

Write Down Your Thoughts

Instead of allowing your thoughts to take over and run away, write them down as they come. Keep a small notepad near you all day, and when a thought enters your mind and threatens to take you away from what you should be thinking about, write it down. 

You can either come back to that thought later (during your designated worry time) or choose to let it go since it likely won’t be a big deal when you think about it again. Sometimes, simply getting those thoughts out in the open can make a big difference. That includes putting them to paper. 

Seek Help When You Need It

Do you struggle with runaway thoughts? Do you ever feel as though they completely take over your day? Or, do they distract you from the things you should be doing? 

If so, you’re certainly not alone, no matter how overwhelming or frustrating it might feel. You also don’t have to continue to deal with unproductive worry and rumination. Please read more about anxiety treatment. If you’re still having a hard time, feel free to contact me for more information or to set up an appointment. Together, we can work on even more strategies to help you rein in your thoughts once and for all.