How to deal with the problem of the brain generating wild thoughts on its own

The spontaneous generation of delusions in the brain can be improved through psychological regulation, behavioral intervention, medication therapy, cognitive training, and environmental adjustment. Random thinking may be related to factors such as stress, anxiety disorders, obsessive-compulsive disorder, sleep deprivation, or thyroid dysfunction.

1. Psychological regulation

helps focus on the present and reduce mental wandering through mindfulness practice. Perform 10 minutes of breathing training daily, observing thoughts but not judging. When anxiety is evident, one can record the content of thoughts and identify irrational cognitive patterns. Cognitive behavioral therapy has a significant effect on recurrent negative thinking in psychotherapy.

2. Behavioral intervention

Establish a regular sleep schedule to ensure 7 hours of sleep, as sleep deprivation can exacerbate thinking disorders. Set up 30 minutes of daily exercise such as brisk walking to promote the secretion of endorphins and stabilize emotions. When caught in overthinking, immediately interrupt the technique by washing your face with cold water or chewing gum.

3. Drug therapy

After psychiatric evaluation, selective serotonin reuptake inhibitors such as paroxetine hydrochloride tablets can improve anxious rumination. Lorazepam tablets are suitable for short-term control during acute anxiety attacks. Moderate to severe obsessive-compulsive thinking may consider the use of aripiprazole orally disintegrating tablets to regulate dopamine function.

4. Cognitive training

improves attention allocation ability through dual task training, such as memorizing keywords while listening to audiobooks. Working memory training software can enhance cognitive control, and can be effective for 20 minutes a day for 8 weeks. Retell the content after reading complex text to enhance information filtering ability.

5. Environmental adjustment

Reduce the intake of fragmented social media information and set a fixed daily information reception period. The workspace uses cool toned lighting to reduce neural excitability. Switch to a low stimulus environment when thinking is chaotic, such as taking a 15 minute walk in a quiet park to reset cognitive state.

It is recommended to maintain 30 minutes of aerobic exercise daily in conjunction with a Mediterranean diet, and increase intake of omega-3 rich foods such as salmon and walnuts. Establish a one hour bedtime period without electronic devices and soak your feet in warm water to promote melatonin secretion. If the symptoms persist for more than 2 weeks or are accompanied by palpitations and tremors, it is necessary to seek medical attention as soon as possible to rule out organic diseases such as bipolar disorder. Regularly engaging in natural contact activities such as forest bathing can help reduce the overactive state of the default mode network.