How can I not have wild thoughts

Reducing overthinking can be achieved through methods such as shifting attention, adjusting cognition, maintaining regular sleep patterns, moderate exercise, and psychological intervention. Random thinking may be related to psychological states such as stress, anxiety, depression, or neurological dysfunction.

1. Shifting Attention

When caught in repetitive thinking, specific actions can be taken to interrupt the thought cycle. For example, activities that require concentration, such as handmade crafts, organizing items, or reading books. Visual tasks such as puzzles or drawings can quickly occupy brain processing resources and reduce meaningless associations. It is recommended to choose tasks with short time consumption and clear goals to avoid frustration caused by high difficulty.

2. Adjusting cognition

The mind recording table in cognitive-behavioral therapy can help identify automatically generated negative thoughts. Concrete the concerns and evaluate their authenticity, replacing subjective speculation with objective evidence. For example, excessive worry about work mistakes can rebuild confidence by listing past successful cases. Set aside a fixed time each day to deal with concerns, and remind yourself that a dedicated time slot has been arranged for dealing with distractions during other times.

3. Regular sleep schedule

Lack of sleep can lead to a decline in the function of the prefrontal cortex, reducing the ability to regulate emotions and thinking. Maintain 7-9 hours of sleep per day, with a fixed wake-up time error of no more than 1 hour. Avoid using electronic devices one hour before bedtime, as blue light can inhibit melatonin secretion. You can try soaking your feet in warm water or listening to white noise to help fall asleep. After improving sleep quality, your mental clarity will significantly improve.

4. Moderate exercise

Aerobic exercise can promote the secretion of endorphins and reduce cortisol levels. Engage in 3-5 moderate intensity exercises such as brisk walking, swimming, or cycling for 30 minutes per week. Focusing on breathing rhythm and body movements during exercise, this mindfulness state can block rumination. Team sports such as badminton have both social attributes and can alleviate excessive thinking caused by loneliness.

5. Psychological Intervention

When delusions persist for more than 6 weeks and affect daily life, professional psychological help can be sought. Psychological counselors will use acceptance commitment therapy to help with peaceful coexistence with thoughts, and if necessary, psychiatrists may prescribe anti anxiety medications such as sertraline hydrochloride tablets. Mindfulness meditation training can enhance awareness of thinking without getting caught up in it, and 10 minutes of breathing practice every day can gradually establish the ability to pause thinking. Establishing a daily emotional record book and distinguishing between factual and imaginative content can help cultivate objective thinking habits. Limit social media usage time to avoid information overload that stimulates active thinking. Add foods rich in omega-3 fatty acids such as salmon and walnuts to the diet to reduce emotional fluctuations caused by high sugar diets. If the self-regulation effect is limited or accompanied by symptoms such as palpitations and persistent insomnia, it is recommended to seek evaluation at a psychiatric or clinical psychology department.