How to deal with your brain that always overthinks things

Chaotic thoughts can be improved by adjusting daily routines, shifting attention, psychological counseling, moderate exercise, meditation and relaxation. Random thinking may be related to factors such as excessive stress, anxiety, lack of sleep, neurasthenia, depression, etc.

1. Adjusting sleep schedule

Maintaining a regular sleep schedule helps stabilize brain neural activity. It is recommended to set a fixed time for waking up and falling asleep, avoid staying up late, and ensure 7-8 hours of sleep per day. Lack of sleep can lead to a decline in frontal lobe function and exacerbate uncontrolled thinking. Avoid using electronic devices one hour before bedtime. You can try soaking your feet in warm water or listening to light music to help you sleep.

2. Shift attention

When caught in repetitive thinking, immediately interrupt the current environment. You can choose activities that require concentration, such as jigsaw puzzles, drawing, organizing items, etc., or engage in sensory stimulation conversion, such as smelling essential oils or chewing sugar free gum. Continuous attention shift for more than 15 minutes can effectively reduce the overactivity of the brain's default mode network.

3. Psychological counseling

Cognitive behavioral therapy has a significant effect on improving overthinking. Unreasonable beliefs can be identified by recording automatic thinking diaries, and negative thoughts can be refuted with objective facts. If self-regulation is difficult, it is recommended to seek professional psychological counseling. Common methods include mindfulness based stress reduction training, acceptance commitment therapy, etc. Persistent delusions accompanied by low mood for more than 2 weeks should be monitored for anxiety and depression tendencies.

4. Moderate exercise

Regular aerobic exercise can promote the secretion of brain-derived neurotrophic factors in the brain. Engage in 3-5 30 minute activities such as brisk walking, swimming, or cycling per week, with a heart rate maintained at 60% -70% of maximum heart rate during exercise. After exercise, the level of endorphins in the body increases, which can alleviate nervous tension and reduce the frequency of invasive thinking.

5. Meditation and relaxation

10-15 minutes of mindfulness meditation daily can enhance the regulation of the prefrontal cortex on the limbic system. Body scanning or breath anchoring can be used to observe but not judge the emerging thoughts. Long term practice can reduce the sensitivity of the amygdala in the brain and improve the phenomenon of rumination. Combined with abdominal breathing training, the effect is better, with the abdomen bulging during inhalation and slowly contracting during exhalation.

Daily intake of foods rich in omega-3 fatty acids, such as deep-sea fish and walnuts, can help maintain the stability of nerve cell membranes. Avoid excessive intake of caffeine and alcohol, and establish fixed relaxation periods such as afternoon tea breaks or evening reading. If the symptoms continue to worsen and affect social function, it is recommended to seek evaluation at a psychiatric department. If necessary, under the guidance of a doctor, use anti anxiety drugs such as paroxetine tablets and escitalopram oxalate tablets, combined with repeated transcranial magnetic stimulation and physical therapy.