How to stop the carousel of thoughts at night...

When your thoughts won't let you fall asleep...

You're lying in bed at night. You tried hard not to watch TV for too long, and you left your phone out in the living room. After reading a few pages of a good book, you are ready for a night of restful sleep.

However, your mind has a different plan: instead of calming down, your thoughts continue to run in circles like a carousel:

'How am I supposed to finish my tasks and projects in time? It feels like everything is piling up and I get nothing done.' Worries plague your soul and you try to at least mentally plan the next day, to avoid waking up in chaos. Suddenly, you remember a situation long past and your mind finally comes up with the best comeback you could have used back then...

This constant mental running in circles can not only steal our sleep but also affect our mental health.

5 tips to stop the carousel of thoughts at night

Here are five tips and tricks to slow down or even stop the carousel of thoughts and return to at least some inner peace.

1. Conscious Breathing

One of the most effective methods for slowing down or even stopping the carousel of thoughts is conscious breathing. Sit comfortably, close your eyes, and focus only on your breath.

Breathe deeply in through your nose and slowly out through your mouth. Try to make each breath longer and deeper.

Try to feel where in your body each breath is flowing. Is your chest lifting, or is your stomach bending outwards? Feel how your body relaxes when you exhale.

Conscious breathing can help calm your mind and shift your focus away from spinning thoughts, worries, and to-do lists onto your body.

Besides, 5 breaths take about a minute max. That is 60 seconds you can spare. Try it and see whether it relaxes and rejuvenates you.

2. Writing Down Your Thoughts

Sometimes we just cannot let go of our thoughts or worries. This clinging might be the reason why they keep running around in circles in our minds.

The next time something is keeping you up, try writing it down.

A notebook, journal, or piece of paper beside your bed can be a simple yet effective way to clear your mind.

Writing down your thoughts can give them structure and free your mind. Often, the simple act of writing something down can help your mind relax because it does not need to remember it anymore, it's written down on paper! This can help let something go and calm down.

3. Practicing Mindfulness

Similar to consciously focusing on your breath, practicing mindfulness can help you slow down or stop the carousel of thoughts completely.

When you notice your thoughts running in circles or your attention drifting away into an unsettling place, try gently bringing your attention back to the here and now. You can try the 5-5-5 method to accomplish this:

• See 5 things - Which 5 things can you see at the moment? Concentrate on each separately and try to spot details!

• Hear 5 things - Which 5 sounds can you hear at the moment? Are they loud or quiet, high or low sounds? Where do they come from?

• Feel 5 things - What can you feel at the moment? The floor under your feet? Your sheets underneath your body? Is it warm or cold?

This exercise was developed for people suffering from major anxiety or panic attacks. However, it is a simple and practical method you can do anytime and anywhere to stabilize your attention and yourself.

Through mindfulness, you can direct your mind away from the spinning thoughts and back to the present moment.

4. Movement and Physical Activity

If these first three ideas sound too esoteric for you, no worries, there are other things you can do:

Working out or simply moving can be an excellent way to step off the carousel of thoughts. Going for a run, a walk in the fresh air, both maybe even without listening to a podcast or playlist, a little bit of yoga, or just a few stretches - all of these can help you clear your mind.

Movement releases endorphins, which can relieve pain or lighten your mood.

There is a reason we call them happiness or feel-good hormones. They can be released through exercise, a laugh, or even good food. They act as natural mood boosters and can work wonders for you.

Last but not least:

5. Setting Boundaries and Practicing Acceptance

Often, the carousel of thoughts arises because we try to maintain control over everything. But not all problems can be solved immediately, and not everything is within our control. Even if this is hard to accept:

Not every thought requires an immediate response or solution.

Allow yourself to let some things stand as they are or even let them go. This creates space for calmness and inner peace.

Stopping the carousel of thoughts is not easy, but possible. 

Perhaps one or more of these strategies work for you to calm your mind and bring more serenity into your life.

Give it a try and find out what works best for you.

---

If you liked these ideas, but sometimes have a hard time implementing a new practice? No worries, I am here to help:

Help me!

Are you unsure if we are a fit, or still have some questions or concerns? Let's get to know each other first in a 15-minute conversation. We will address your questions and figure out if and how we can work together.

Let's get to know each other!

Looking forward to hearing from you!