Top 7 'Thought-Taming' Mental Health Practices to adopt for beginners to quiet a racing mind this month
Does your mind ever feel like a web browser with a hundred tabs open at once? One thought about a work deadline clicks over to a worry about a family member, which then jumps to a memory of an awkward thing you said last week, all while the background noise of your to-do list hums relentlessly. If you're nodding along, you're not alone. This state of mental overdrive, often called a "racing mind," is an exhausting reality for many of us in today's fast-paced world.
The constant mental chatter can feel impossible to control, leaving you feeling anxious, scattered, and drained. It can hijack your focus during the day and steal your sleep at night. But here’s the good news: you don't have to be a passenger on this runaway train of thought. You can learn to be the conductor. Quieting a racing mind isn't about forcefully stopping your thoughts—an effort that often backfires—but about gently guiding them, taming them, and creating pockets of peace.
This month, I invite you to join me in an experiment. Let's move beyond the vague advice to "just relax" and dive into practical, beginner-friendly mental health practices that can make a real difference. Think of these as your 'thought-taming' toolkit. You don't need hours of free time or a silent meditation cave. All you need is a willingness to try. Here are seven powerful yet simple practices you can start adopting today to find a little more quiet in your head.
1. Master the Anchor: Mindful Breathing
If your racing mind is a stormy sea, your breath is the anchor that can keep you from being swept away. Mindful breathing is the foundation of so many mental health practices for one simple reason: it works. It's your body's built-in reset button, capable of activating the parasympathetic nervous system, which tells your brain and body that it's safe to relax.
The practice is disarmingly simple. It’s about bringing your full attention to the physical sensation of breathing. You’re not trying to change your breath, just observe it. Notice the feeling of the air entering your nostrils, the rise and fall of your chest and belly, and the gentle release as you exhale. When your mind inevitably wanders (and it will!), your only job is to gently, and without judgment, guide your attention back to your breath. Each time you do this, you're strengthening your "focus muscle."
How to Start:
- The One-Minute Anchor: Set a timer for just 60 seconds. Close your eyes if it's comfortable, or soften your gaze. For that one minute, do nothing but pay attention to your breath. That's it. You can do this at your desk, in your car before heading into the office, or while waiting for the kettle to boil.
- Box Breathing: This is a fantastic technique for moments of high anxiety. Inhale slowly for a count of four, hold your breath for a count of four, exhale slowly for a count of four, and then hold the exhale for a count of four. Repeat this "box" cycle 3-5 times. The structure gives your racing mind a simple task to focus on, calming the storm.
2. Engage Your Senses: The 5-4-3-2-1 Grounding Technique
A racing mind often lives in the future (worrying about what's to come) or the past (ruminating on what's already happened). The 5-4-3-2-1 Grounding Technique is a powerful tool that yanks your attention out of the abstract world of thought and plants it firmly in the reality of the present moment. It uses your five senses to reconnect you with your immediate environment.
This technique is a go-to for managing acute moments of anxiety or panic because it's impossible to be lost in your head when you are actively paying attention to the world around you. It short-circuits the anxious thought loop by redirecting your brain's resources to processing sensory information. It’s a wonderfully practical and discreet way to find your center, no matter where you are.
How to Practice:
When you feel your thoughts starting to spiral, pause and mentally (or out loud, if you're alone) work through the following steps:
- 5: Name five things you can see. Look around and notice details. The light hitting your desk, a crack in the ceiling, the color of a book spine, a plant in the corner, the pattern on your sleeve.
- 4: Acknowledge four things you can feel or touch. The texture of your chair, the smoothness of your phone screen, the feeling of your feet flat on the floor, the soft fabric of your sweater.
- 3: Listen for three things you can hear. This requires you to tune in. The distant hum of traffic, the clicking of your keyboard, the sound of your own breathing.
- 2: Identify two things you can smell. This can be tricky, so take your time. Maybe it's the faint scent of coffee, the soap on your hands, or the fresh air coming through a window.
- 1: Name one thing you can taste. Perhaps it's the lingering taste of your lunch, your toothpaste, or a sip of water.
3. Contain the Chaos: Schedule a 'Worry Time'
This might sound completely backward, but one of the most effective ways to manage persistent worry is to give it a designated appointment. The idea, rooted in Cognitive Behavioral Therapy (CBT), is not to suppress your worries (which can make them stronger) but to contain them. By scheduling a specific, limited time to worry each day, you regain control.
When an anxious thought pops into your head during the workday or in the middle of a conversation, you can acknowledge it and tell yourself, "Thanks for the reminder, brain. I'll deal with you at 4:30 PM during my scheduled Worry Time." You can even jot the worry down on a list. This act of "postponing" reassures your brain that the concern won't be forgotten, allowing you to refocus on the present.
How to Implement:
- Set an Appointment: Choose a 15-20 minute window each day. It’s best not to do it right before bed.
- Create a "Worry List": Throughout the day, when a worry arises, write it down on a piece of paper or in a note on your phone. Then, let it go for now.
- Keep the Appointment: During your scheduled Worry Time, sit down with your list. You can actively think through each worry, brainstorm solutions if they are solvable problems, or simply allow yourself to feel the anxiety if they are unsolvable "what-ifs."
- End on Time: When the timer goes off, your Worry Time is over. Close the notebook and move on to a pleasant or engaging activity. You’ll be amazed at how many of the day's worries seem insignificant by the time you get to them, or how much more manageable they feel when you face them head-on in a controlled environment.
4. Unclutter Your Mind: The Power of the Brain Dump
Imagine your mind is a cluttered room. A brain dump is the act of taking everything out of that room and laying it on the floor so you can see what you're actually dealing with. It's a simple, unfiltered form of journaling designed to get the chaotic swirl of thoughts out of your head and onto a page. This externalization process creates immediate mental space and clarity.
This isn't about elegant prose or profound insights. It's about raw, unedited honesty. The page is a safe container for your to-do lists, your fears, your half-baked ideas, your frustrations, and your random musings. By writing them down, you release the pressure of having to hold onto them all at once. This practice, as my colleague Goh Ling Yong often emphasizes, is about finding simple, sustainable habits that lower mental friction in our daily lives.
How to Start:
- Grab Your Tools: A pen and a notebook, or a blank document on your computer.
- Set a Timer: Start with 5-10 minutes. The timer creates a boundary and removes the pressure to "do it right."
- Write Non-Stop: The only rule is to keep your pen (or fingers) moving. Write down everything that comes to mind, no matter how silly, repetitive, or trivial it seems. Use bullet points, full sentences, or single words. Don't worry about spelling, grammar, or making sense.
- Let It Be: Once the timer goes off, you don't have to re-read it or analyze it (though you can if you want). The primary benefit comes from the act of writing itself. Think of it as taking out the mental trash.
5. Reclaim Your Focus: The Art of Single-Tasking
In our culture of hyper-productivity, multitasking is often worn as a badge of honor. In reality, it's a myth. Our brains aren't designed to focus on multiple attention-requiring tasks simultaneously. What we call multitasking is actually rapid "task-switching," a process that depletes our mental energy, increases stress, and fuels a feeling of being constantly overwhelmed.
The antidote is single-tasking, or "monotasking." It’s the radical act of doing one thing at a time with your full attention. This practice is a form of mindfulness in action. By dedicating your focus to a single activity, you train your brain to stay present and resist the pull of distraction. This not only improves the quality of your work but also brings a profound sense of calm and control to your day.
How to Practice:
- The 5-Minute Coffee: The next time you have a cup of coffee or tea, just drink it. Don't scroll through your phone, check emails, or plan your day. Simply notice the warmth of the mug, the aroma, and the taste.
- The Email Block: When you're writing an important email, close all other tabs and turn off notifications. Give that one task your undivided attention until it's done. You’ll likely finish it faster and with fewer errors.
- Mindful Chores: When you're washing the dishes, just wash the dishes. Feel the sensation of the warm water and soap on your hands. Hear the sound of the plates clinking. By turning a mundane chore into a single-tasking exercise, you can find a moment of meditative calm in your busy day.
6. Move Your Body, Settle Your Mind: A Mindful Walk
A racing mind and a tense, sedentary body often go hand-in-hand. When we're stuck in our heads, we can forget we even have a body. Mindful movement, like a short and simple walk, is a fantastic way to break this cycle. It reconnects mind and body, helps to release pent-up nervous energy, and shifts your perspective—literally.
A mindful walk isn't about fitness, speed, or reaching a destination. It’s a walking meditation. The goal is to bring your awareness to the physical experience of walking. By focusing on the rhythm of your steps and the sensory details around you, you give your busy mind a break from its usual thought loops. It's an incredibly accessible way to get out of your head and into your body.
How to Take a Mindful Walk:
- Leave the Tech Behind: For just 10-15 minutes, leave your phone and headphones at home. This allows you to be fully present with your surroundings.
- Focus on Your Feet: As you begin walking, bring your attention to the sensation of your feet making contact with the ground. Notice the feeling of the heel, the ball of the foot, and the toes connecting and lifting with each step.
- Engage Your Senses: Broaden your awareness. What do you see? Notice the play of light and shadow, the different shades of green in the leaves. What do you hear? The birds, the traffic, the wind. What do you feel? The breeze on your skin, the warmth of the sun.
- Gently Return: When your mind wanders, as it will, just notice where it went and then gently guide your attention back to the physical sensations of walking.
7. Flip the Script: A Simple Cognitive Reframing Trick
Our thoughts are not facts, but we often treat them as if they are. A racing mind loves to get stuck in negative, catastrophic "what if" scenarios ("What if I mess up this presentation? What if they didn't like what I said?"). Cognitive reframing is the practice of challenging and changing these thought patterns. It’s about consciously choosing a more balanced, helpful, and empowering perspective.
A simple way for beginners to practice this is with the "What If Flip." It involves catching a negative "what if" thought and intentionally asking a different, more constructive question. This isn't about forced positivity or ignoring potential problems. It's about breaking free from a one-sided, fear-based narrative and exploring other possibilities. It moves you from a passive state of anxiety to an active state of problem-solving and self-efficacy. This proactive approach to mental narratives is a cornerstone of the resilient mindset that many, including Goh Ling Yong, advocate for.
How to Flip the Script:
- Catch the Thought: The first step is awareness. Notice when you're caught in a negative "What if...?" loop. For example: "What if I fail my exam?"
- Challenge and Flip: Ask yourself a different kind of question to shift your perspective.
- The Positive Flip: "What if I do really well on the exam? What if I surprise myself?"
- The Practical Flip: "What is one thing I can do right now to prepare and increase my chances of success?"
- The Resilience Flip: "If the worst-case scenario happened and I didn't pass, how would I handle it? What would my next step be?"
- This simple shift doesn't magically solve the problem, but it does change your relationship with it. It moves you out of the passenger seat of fear and into the driver's seat of your own mind.
Your First Step to a Quieter Mind
Taming a racing mind is a practice, not a destination. The goal isn't to achieve a permanently silent mind—that's not how our brains work! The goal is to develop the tools and skills to manage the noise, to find the calm in the chaos, and to know that you are in control. These seven practices are your starting point, your entry into a more intentional relationship with your own thoughts.
Don't feel like you have to master all seven at once. That would just be another thing for your mind to race about! Instead, I challenge you to pick just one. Which of these practices resonates with you the most? Which one feels the most doable for you right now? Commit to trying just that one practice for a few minutes each day this week.
Start small, be consistent, and be kind to yourself. You are learning a new skill, and with every mindful breath, every grounding moment, and every postponed worry, you are reclaiming your peace and proving to yourself that a quieter mind is within your reach.
Now, I'd love to hear from you. Which of these seven 'thought-taming' practices will you try this month? Share your choice in the comments below!
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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