A short spoken guidance (YouTube transcript) advising how to manage racing thoughts: do not try to force them away, accept uncertainty and imperfection, avoid engaging or seeking certainty, use an exposure-style 'agree with the thought' technique while redirecting attention to the present and doing another activity; consistency reduces scanning for danger and calms the mind.
The first thing that you're doing that's making this worse is trying to get rid of them. What you need to do is allow that thought to come but choose to accept uncertainty or imperfection and don't give that thought attention. Continue to let it be there but focus on doing something else. The next reason why your thoughts are racing is because you are engaging with them. Maybe you're trying to get certainty about that thing. Maybe something that's imperfect. Certainty and perfection are impossible. What you can do is an exposure of agreeing with the thoughts. When the thought says this terrible thing is gonna happen you're gonna say yep it probably will but I'm not giving you attention. If you're consistent these thoughts are gonna start to fade. You're teaching your brain that doesn't need to continue to scan for danger. I want you to stay focused on the present moment. Go do anything and watch how your mind starts to sl.
