Always overthinking what's going on

Always overthinking may be related to genetic factors, psychological stress, sleep deprivation, anxiety, depression, and other reasons. It can be improved through psychological counseling, adjusting daily routines, medication treatment, cognitive-behavioral therapy, mindfulness training, and other methods.

1. Genetic factors

Some populations are more prone to overactive thinking due to familial genetic tendencies, which may be related to abnormal neurotransmitter regulation in the brain. This group of people should pay attention to avoiding excessive self pressure and can help stabilize their emotions through regular exercise such as yoga, jogging, etc. If accompanied by persistent low mood or social disorders, it is recommended to undergo genetic testing and psychological evaluation under the guidance of a professional doctor.

2. Psychological stress

Excessive work and study load or tense interpersonal relationships can lead to the brain being in a state of sustained stress, manifested as repeated purposeless thinking. Suggest breaking down task pressure through time management and setting aside 15-20 minutes each day for deep breathing exercises. Keeping a mind diary can help identify sources of stress, and if necessary, seek help from a psychological counselor.

3. Lack of sleep

Long term sleep time of less than 6 hours can reduce the prefrontal cortex's ability to regulate thinking, leading to cognitive dissonance. Establish a fixed sleep schedule, avoid using electronic devices one hour before bedtime, and keep the bedroom temperature at 20-23 ℃. Short term insomnia can be treated with dexmedetomidine tablets or zaleplon capsules according to medical advice, but the medication cycle must be strictly limited.

4. Anxiety disorder

Patients with generalized anxiety disorder may experience uncontrolled worrying thinking, often accompanied by physical symptoms such as palpitations and hand tremors. Diagnosis requires assessment through the Hamilton Anxiety Scale, and treatment can be combined with medications such as paroxetine hydrochloride tablets, escitalopram oxalate tablets, and exposure therapy. Patients should avoid consuming caffeinated beverages and engage in progressive muscle relaxation training daily.

5. Depression

During a depressive episode, there may be rumination, manifested as repeated negative thinking about past events. In addition to using antidepressants such as fluoxetine hydrochloride capsules and olanzapine tablets, it is recommended to engage in 30 minute aerobic exercise three times a week. Family members should pay attention to whether the patient has a tendency towards self harm and promptly accompany them to the psychiatric department for follow-up visits to adjust the treatment plan.

It is recommended to maintain 7-8 hours of high-quality sleep per day and increase the intake of foods rich in omega-3 fatty acids such as salmon and walnuts in the diet. Establishing a stable social support system and regularly participating in group activities can help shift attention. When delusions are accompanied by prolonged low mood or functional impairment for more than two weeks, it is necessary to seek timely medical attention at a psychiatric department and avoid taking sedatives on one's own. You can try mindfulness meditation training, practicing for 10 minutes at a fixed time every day, gradually cultivating your ability to perceive and control your thoughts.