How to adjust the mentality of suspicion and overthinking

The psychological state of suspicion and overthinking can be improved through cognitive behavioral adjustment, emotional management training, social support reinforcement, establishment of a regular lifestyle, and professional psychological intervention. Doubtful and overthinking may be related to factors such as upbringing environment, personality traits, stress accumulation, anxiety disorders, or depression.

1. Cognitive Behavioral Adjustment

Identify and record suspicious automatic thinking, and verify its authenticity through objective evidence. For example, negative speculations about others' intentions can be supported and opposed by presenting evidence, gradually correcting cognitive patterns of overinterpretation. Daily practice of replacing negative presuppositions with neutral or positive perspectives for 4-6 weeks can improve thinking habits.

2. Emotional Management Training

When doubts arise, the abdominal breathing method is used to calm physiological arousal, and mindfulness meditation is used to observe emotions without judgment. It is recommended to do 10 minutes of concentration training every day, such as feeling breathing or body scans, to enhance tolerance to emotional fluctuations and reduce behavioral reactions dominated by overthinking.

3. Strengthen social support

Regularly communicate real feelings with trusted family and friends to avoid repeated speculation in isolation. Participate in group activities to establish diverse social relationships and calibrate cognitive biases through feedback from others. Parents or partners can assist in recording the details of interactions during specific events, helping patients distinguish between facts and imagination.

4. Establish a regular lifestyle

Maintain a fixed schedule and sufficient sleep, engage in 30 minutes of aerobic exercise such as brisk walking or swimming daily, and regulate neurotransmitter balance. Restricting alcohol and caffeine intake and increasing the diet of deep-sea fish rich in omega-3 fatty acids can help stabilize emotional baselines.

5. Professional psychological intervention

If symptoms persist for more than 2 months and affect social function, psychological counseling should be sought. Cognitive behavioral therapy has a significant effect on pathological hyperparathyroidism, and if necessary, doctors may prescribe anti anxiety drugs such as paroxetine hydrochloride tablets and escitalopram oxalate tablets. A very small number of individuals with delusional symptoms need to be referred for psychiatric evaluation.

Long term maintenance and improvement effects need to be combined with daily practice, such as recording 3 small things every day to verify that doubts are not valid, cultivating interests and hobbies to shift attention. Avoid excessive self-monitoring and set 1-2 controllable social challenge goals per week. If you experience physical symptoms such as palpitations, insomnia, or suicidal thoughts, you should immediately contact the psychological crisis intervention hotline.