How to deal with the psychological state of always having wild thoughts

Always overthinking can be improved through lifestyle adjustments, psychological training, seeking professional help, and other means. This situation may be related to factors such as excessive stress, anxiety, lack of sleep, and psychological disorders.

1. Adjusting Lifestyle

Maintaining a regular sleep schedule can help stabilize emotions. It is recommended to go to bed and wake up at a fixed time every day to ensure 7-9 hours of sleep. A balanced diet can provide the brain with the necessary nutrients, consuming foods rich in Omega-3 fatty acids and B vitamins in moderation. Engaging in aerobic exercise such as brisk walking, jogging, cycling, etc., 3-5 times a week for more than 30 minutes each time, can promote the secretion of endorphins and improve mental state.

2. Conduct psychological training

Mindfulness meditation practice can help focus attention, spending 10-15 minutes a day focusing on breathing or bodily sensations. Cognitive behavioral training can identify and change negative thinking patterns by recording thoughts in a diary and conducting rational analysis. Breathing relaxation techniques such as abdominal breathing and 4-7-8 breathing can quickly relieve tension.

3. Reduce sources of stimulation

Limit the usage time of electronic devices such as mobile phones, especially avoid touching screens and social media 2 hours before bedtime. Create a quiet living environment and add stress relieving elements such as plants and soft light in work and residential areas. Clearly distinguish between work and leisure time, and establish boundaries between work and rest.

4. Cultivate hobbies and interests

Participating in activities that require focused attention, such as painting, playing musical instruments, handicrafts, etc., can distract attention. Team sports or social activities can release energy and provide social support. Reading literary works can help the brain enter a state of deep thinking.

5. Seek professional help

If symptoms persist for more than 2 weeks without relief, consult a psychologist for professional evaluation. Psychological therapies such as cognitive-behavioral therapy and psychoanalytic therapy can help analyze the root causes of thinking patterns. For situations accompanied by significant anxiety and depression, professional doctors may recommend combining medication treatment. In daily life, you can try setting specific times to think about your worries, such as allocating 15-30 minutes each day specifically for dealing with these thoughts, clearly distinguishing between thinking time and relaxation time. Communicate and share feelings with others to avoid long-term self isolation. Pay attention to observing emotional changes and recording them to help identify trigger points for negative thinking. Engage in appropriate physical and mental relaxation exercises such as yoga and Tai Chi. If self-regulation cannot improve persistent symptoms, seek timely formal psychological counseling services.