How to deal with the problem of always having wild thoughts in your heart

Always having wild thoughts in the heart can be improved through psychological regulation, behavioral intervention, social support, professional counseling, medication assistance, and other methods. This phenomenon may be related to factors such as stress, anxiety, lack of sleep, emotional disorders, personality traits, etc.

1. Psychological regulation

helps to concentrate and reduce distractions through mindfulness meditation training. Perform daily breathing exercises or body scans at a fixed time to gradually establish awareness of current feelings. Record emotional diaries to identify specific scenarios or thought patterns that trigger wild thoughts.

2. Behavioral Intervention

Develop a regular sleep schedule to ensure adequate sleep, as sleep deprivation can exacerbate rumination. Set a daily problem thinking period, and use specific actions to shift attention during other times, such as crafting, exercising, and other activities that require concentration.

3. Social support

Regularly communicate with trusted partners to express inner feelings and participate in group activities to reduce feelings of isolation. Avoid excessive use of social media for comparative thinking and establish deep social connections in reality.

4. Professional Counseling

When the impact on daily life lasts for more than 6 months, seek cognitive behavioral therapy from a psychological counselor. Using a mind recording table to identify automatic negative thinking and gradually correct irrational cognitive patterns in response to anxious thinking.

5. Medication assistance

can be used according to medical advice when symptoms such as palpitations and insomnia are severe. Sertraline tablets regulate serotonin to improve generalized anxiety, lorazepam tablets alleviate acute anxiety attacks, and alprazolam tablets assist in short-term sleep disorder adjustment. Establishing a stable lifestyle rhythm can help reduce mental instability, ensuring 30 minutes of aerobic exercise daily to promote endorphin secretion, and supplementing foods rich in tryptophan such as millet and bananas appropriately. Avoid caffeine and alcohol intake that can interfere with the stability of the nervous system. Soak your feet in warm water or gently stretch them one hour before bedtime to help relax your body and mind. If the self-regulation effect is limited or the symptoms worsen, it is recommended to promptly seek evaluation from a psychiatric and psychological department for the presence of factors such as anxiety disorders or depression.