Have you ever laid down at night, exhausted and ready for sleep, only to find your mind refusing to switch off? Thoughts tumble over one another: Did I say the wrong thing in that meeting? What if something happens to my family? What if I fail tomorrow? You close your eyes tighter, hoping for peace, but the mental chatter grows louder. It feels as though the brain has a motor that never rests.

In counselling sessions, I often hear clients say, “My mind feels like a hamster wheel—it just keeps spinning, no matter what I do.” One client, let us call her Riya, explained how even simple tasks became overwhelming. A work email could spark an avalanche of “what ifs” that stretched into the night: What if I make a mistake? What if I lose my job? What if I can never recover from this stress?

Riya’s story is not uncommon. Anxiety often shows up like an uninvited guest who refuses to leave. The racing mind convinces us that by worrying enough, we might prevent something bad from happening. Yet, instead of protecting us, it drains our energy, impacts our focus, and makes everyday life feel like a constant battle.

If you live with anxiety, you might recognize the hidden dialogue: Everyone else seems calm. Why am I always on edge? Or perhaps the quiet belief: If I stop worrying, something terrible will happen. The exhaustion is not only mental. It often shows up in your body as a racing heart, sweaty palms, tense shoulders, or restless nights. On the outside, no one may see the chaos. Inside, however, it feels relentless.

Managing a racing mind does not mean eliminating worry altogether—it means learning how to guide it. One powerful approach is grounding yourself in the present through the “5-4-3-2-1” technique. When your thoughts spiral, gently bring your attention to what is around you: five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple act interrupts the endless cycle of “what ifs” and helps anchor your mind in the here and now.

Another strategy that many clients find helpful is scheduling “worry time.” Instead of wrestling with anxious thoughts all day, give yourself a specific 15-minute slot to worry. Write your concerns down, reflect on them during that time, and then set them aside. Knowing that you have created a safe container for your worries often reduces their power to intrude throughout the day.

Your mind may feel like it never stops, but you are not powerless. Anxiety is not a life sentence; it is a signal that your mind is seeking safety in the only way it knows. With the right support, new strategies, and compassionate guidance, you can quiet the noise and find clarity.

You do not have to carry this alone. Support is available, and taking the first step can change everything. Visit www.drkaranvirsingh.com and book your free 20-minute session today.