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The constant stream: How many thoughts do we have?

 

Do you ever feel like your brain is a non-stop thought factory?  You're not alone.  A 2020 study reveals that, on average, people have over 6,000 thoughts per day - that's roughly six thoughts every single minute!  It's an incredible amount of mental activity happening in just 60 seconds!

 

Now, pause for a moment and consider. 

 

How often do you truly realise what you're thinking? 

How many thoughts can you actually "catch," even in just five minutes?

 

When thoughts turn troublesome

For many individuals living with mental health issues such as various types of anxiety disorders, depression, obsessive-compulsive disorder (OCD), or post-traumatic stress disorder (PTSD), this constant stream of thoughts isn't just plentiful - it's often overwhelmingly negative.  While some people might find it easy to dismiss intrusive thoughts, for those affected, it can be incredibly difficult to discern what's real and what's merely fear-driven thoughts.

 

The worry intensifies because the perceived consequences of not acting on those thoughts often feel too great a risk to take.  Imagine your mind telling you that if you don't perform actions in a specific, repetitive way, your loved ones will face harm.  Living with so many uncertainties and feeling a lack of control over outcomes can leave some feeling highly anxious.  Not knowing how a day will unfold, whether at school or work, can put immense pressure on some, leaving them on high alert most of the time.  Even a slight obstacle can push them to the edge.  Of course, this won't affect everyone to the same degree; we're all unique individuals.

Taking control: A practical exercise for unwanted thoughts

So, the question is: What can you do to help yourself with those persistent, negative thoughts?  can you actually stop them?  While completely stopping thoughts is impossible, you can learn to manage and respond to them differently.  This exercise can help you question and reflect on the accuracy of your thoughts, particularly the negative ones, and gain a new perspective.

Here are some things to try:

1. Become a thought observer: The first step is simple but profound: try to notice your thoughts.  This isn't about judging them, just becoming aware of them.  Set an intention for today or this week to simply "catch" yourself thinking, especially when a thought triggers a strong emotion.

2. Write it down: On a small piece of paper, write down each thought you manage to capture on one side.  On the other side, note what emotion it brings up - was it worry, fear, anger, or sadness?  You can put in more details if you like.  This step on its own can help alleviate whatever emotion you might be feeling at the time.

3. Contain your thoughts:  Place these captured thoughts in a box or a jar.

4. Review and reflect:  At the end of the week, take out your collection of thoughts.  Look through them and honestly assess:  Did your thoughts warrant the worry, fear, anger, or sadness they caused?  This is often where you start to see patterns and realise that the events unfolding weren't as bad as you imagined.

5. Shift your perspective:  Reflect on each thought.  Is there something you can do to change your attitude towards that particular thought?

6. Repeat and reinforce:  You can repeat this exercise over a few weeks.  This will help you see for yourself how true your thoughts really are and gain a greater sense of control.

It's important to remember that what works for one person might not work for another. If these steps don't quite click for you, please don't get disheartened or feel like you can't be helped. We're all unique in how we respond to life's challenges. Reaching out to a professional can offer you a tailored approach and the best opportunity to start feeling better.

 

Note:

If you would like to find out more about the 2020 paper, here is the reference:

Tseng, J., Poppenk, J. Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism. Nat Commun 11, 3480 (2020). https://doi.org/10.1038/s41467-020-17255-9