Chaotic thinking can rouse inspiration but also lead to overwhelm. Here’s how to quell a racing mind
If you’ve ever felt your mind was brimming over with random thoughts, like an Instagram feed that’s scrolling too fast for your eyes to focus, you might have been experiencing chaotic thinking. Sometimes this hectic flash of ideas can bring creative inspiration or cause a switch into superpower mode, but if you feel you’re in a battle with your own brain, especially when those thoughts come thick and fast, it can be stressful too. Here, US-based marriage and family therapist Elizabeth Hinkle explains chaotic thinking and shares her guidance on how to help curb the confusion it can bring.
What is chaotic thinking?
‘It describes types of thoughts that fl ood your brain very quickly. They can feel intense and overwhelming, and they don’t always make sense. These chaotic thoughts usually feel disorganised, out of place, and impulsive.’
What’s the difference between chaotic and manic thinking?
‘Chaos and mania are diff erent beasts that manifest in various ways. Chaos would typically be how you’re responding to a particular stressful situation. For example, you might be clashing with a partner, which could lead to a barrage of thoughts like: “I can’t take this anymore” or “I don’t know what to do” and “Why do we fight so much?”
‘A manic episode comes from a chemical/biological response in the brain and isn’t usually triggered by an outside event. It often includes irrational thoughts or ones that infl ate reality, for example, thinking something like: “Nothing could hurt me right now, I am invincible.” In extreme cases, mania involves impulsive and/or risk-taking behaviour out of character for that person.
What makes a chaotic episode worse?
‘Stress can make any type of thinking more chaotic and dificult. When we’re stressed, we tend not to breathe as slowly or deeply. This can lead to reduced oxygen levels, which makes it harder to think clearly. It also creates anxious feelings that interfere with thought clarity and focus. Both chaotic and manic episodes could happen regardless of lifestyle choices or personality traits. However, a habit such as substance misuse could contribute to triggering or worsening an episode.’
Is feeling this way always negative, or can it be put to good use?
‘It’s rare that something is either solely good or bad. It seems much of this is about each person and what works for them. If your thoughts are bothering you, it’s good to reach out and talk to a trusted friend, or a professional when that’s needed. If your thoughts help you to be more creative and it doesn’t feel harmful, though, that’s great.’
What types of therapy can help to calm chaotic thinking?
According to Talkspace, an online therapy website to which Elizabeth contributes, there are more than 50 types of therapeutic approaches, but some focus specifi cally on how people think. ‘Cognitive behavioural therapy is the main one. It helps people recognise those automatic and distorted types of thoughts, such as assumptions, and encourages them to think differently to encourage a diff erent emotion. ‘If, for example, someone hasn’t responded to your text and the thought “They must hate me” crosses your mind, it’s helpful to focus on the facts. You could think something like: “I don’t know why she hasn’t replied. She could be busy right now. It might not have anything to do with me.” Usually a person will feel less upset if they practise techniques like this.
When should you ask for help?
‘If you notice thoughts are disturbing you on a regular basis, it could be a sign it’s a good time to seek professional help. Reach out immediately if you are having thoughts of hurting yourself or someone else.’
How to move past difficult thinking to a calmer place
- Identify. Work out how you’re feeling and clarify the emotion you’re experiencing.
- Understand. Unpick what has contributed to you feeling this way and any potential triggers that might have been responsible for it.
- Recognise. Once you’re aware of how you feel and why, look again at your emotions. As Elizabeth emphasises, feelings aren’t right or wrong, good or bad, they are what they are. You aren’t agreeing or disagreeing with the emotion, you are recognising it.
- Reframe. Remind yourself that emotions come and go. Try reframing your thoughts to ones that are more helpful to you, and seek professional help with this if needed.
Slow it down
Active ways to help tame chaotic thoughts:
- Take deep, slow breaths. Inhale through your nose and exhale through your mouth for a few minutes to improve oxygen intake.
- Move your body. Walking, stretching, yoga, jogging, or even just dancing around your kitchen could help.
- Check your fl uid intake and nutrition. Health Direct (healthdirect.gov.au) recommends drinking eight cups of fl uid plus at least fi ve portions of a variety of fruit and veg daily. Also make sure you’re eating at regular intervals.
- Put pen to paper. Write down your chaotic thoughts, as it might help to process them later.
- Open up. Talk to a friend or a family member, or reach out for help from a professional therapist.
If you’re experiencing a mental health crisis and need immediate help, call 000 or Lifeline on 13 11 14, 24 hours a day, seven days a week.
