Calming the Overthinking Mind
Have you ever been so stressed or overwhelmed that you have racing thoughts, and you feel like your mind is busy? You aren’t alone. Many people have a lot going on, whether it be personal responsibilities or work obligations, which impacts their thoughts and feelings.
You may have heard about breathing techniques, mindfulness, earthing, or grounding techniques. There are different types of strategies to help people feel calm. Have you considered the interesting intersection among various regions of the brain and how they play a role in having racing thoughts?
Certain brain regions and neural networks are heavily involved in the generation and regulation of thoughts and emotions, including those that may contribute to racing thoughts.
Addressing and improving the different parts of the brain involved in racing thoughts can involve a combination of lifestyle changes, natural remedies, and therapeutic strategies.
Here are some approaches targeting specific brain regions.
Prefrontal Cortex (PFC): The prefrontal cortex, particularly the dorsolateral prefrontal cortex (DLPFC) and the ventromedial prefrontal cortex (VMPFC), is involved in executive functions such as decision-making, problem-solving, and emotion regulation. Dysfunction in these areas can lead to difficulties in controlling racing thoughts.
Cognitive Training: Engage in activities that challenge executive functions, such as puzzles, strategic games, or learning new skills.
Mindfulness Meditation: Regular mindfulness practice has been shown to strengthen PFC function, improving attention, emotional regulation, and cognitive control.
Omega-3 Fatty Acids: Consuming foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, may support PFC function and overall brain health.
Amygdala: The amygdala plays a key role in processing emotions, particularly fear and anxiety. Overactivity in the amygdala can lead to heightened emotional responses, contributing to racing thoughts and feelings of distress.
Stress Reduction Techniques: Practice stress-reduction techniques such as deep breathing, progressive muscle relaxation, or yoga to help regulate amygdala activity and reduce anxiety.
Herbal Supplements: Certain herbs such as passionflower, valerian root, or chamomile may have calming effects on the amygdala and help alleviate anxiety symptoms.
Anterior Cingulate Cortex (ACC): The anterior cingulate cortex is involved in monitoring cognitive processes and regulating emotional responses. Dysfunction in the ACC may lead to difficulties in shifting attention away from intrusive or repetitive thoughts.
Attention Training: Practice attention-focusing exercises, such as mindfulness meditation or attentional control training, to improve ACC function and enhance cognitive flexibility.
Aerobic Exercise: Regular aerobic exercise has been shown to increase ACC volume and improve cognitive control and attention.
Hippocampus: The hippocampus is involved in memory consolidation and emotional regulation. Dysfunction in the hippocampus may contribute to the persistence of intrusive thoughts and memories, exacerbating racing thoughts.
Physical Exercise: Engage in regular aerobic exercise, which has been associated with increased hippocampal volume and improved memory function.
Mind-Body Practices: Mind-body practices such as yoga, tai chi, and qigong may promote hippocampal neurogenesis and improve stress resilience.
Default Mode Network (DMN): The default mode network is a network of brain regions that is active when the mind is at rest and not focused on the external environment. Dysregulation of the DMN has been implicated in conditions such as anxiety and depression, which are often associated with racing thoughts.
Mindfulness-Based Interventions: Mindfulness-based practices such as mindfulness meditation, mindfulness-based stress reduction (MBSR), or mindfulness-based cognitive therapy (MBCT) can help regulate the DMN and reduce rumination and overthinking.
Nature Exposure: Spending time in nature has been shown to reduce DMN activity and promote relaxation and mental well-being.
Hypothalamic-Pituitary-Adrenal (HPA) Axis: The HPA axis is a complex system involved in the body's response to stress. Dysregulation of the HPA axis can lead to overproduction of stress hormones such as cortisol, which can exacerbate anxiety and contribute to racing thoughts.
Stress Management: Practice stress-reduction techniques such as mindfulness, deep breathing, progressive muscle relaxation, or spending time in nature to regulate the HPA axis and reduce cortisol levels.
Herbal Adaptogens: Adaptogenic herbs such as ashwagandha, rhodiola, and holy basil may help regulate the body's stress response and support HPA axis balance.
Therapy and interventions aimed at regulating these systems, such as cognitive-behavioral therapy (CBT), mindfulness-based practices, and pharmacological treatments, can help you manage racing thoughts and associated symptoms.
It's important to note that while these natural remedies and strategies may offer support, they are not a substitute for professional medical advice and treatment. Individuals experiencing persistent racing thoughts or mental health symptoms should consult with a healthcare provider for proper evaluation and personalized treatment recommendations.
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Sudimac, S., Sale, V. & Kühn, S. How nature nurtures: Amygdala activity decreases as the result of a one-hour walk in nature. Mol Psychiatry 27, 4446–4452 (2022). https://doi.org/10.1038/s41380-022-01720-6
Vago, David R, and Fadel Zeidan. “The Brain on Silent: Mind Wandering, Mindful Awareness, and States of Mental Tranquility.” Annals of the New York Academy of Sciences, U.S. National Library of Medicine, June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5866730/.
Vago DR, Zeidan F. The brain on silent: mind wandering, mindful awareness, and states of mental tranquility. Ann N Y Acad Sci. 2016 Jun;1373(1):96-113. doi: 10.1111/nyas.13171. PMID: 27398642; PMCID: PMC5866730.
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