How to prevent the brain from having wild thoughts

Stopping the brain from overthinking can be achieved through lifestyle adjustments, psychological training, and other methods, usually related to cognitive and behavioral adjustments, environmental management, relaxation training, and other factors.

1. Cognitive Behavioral Adjustment

Identifying and recording automated negative thoughts is the core step of cognitive-behavioral therapy. When you notice repeated disordered thinking, you can use paper notes or mobile phone memos to instantly record specific content and analyze the practical basis of these ideas. For irrational cognition, the "five column table method" can be attempted to record the context, automatic thinking, emotional response, rational evidence, and alternative thinking separately. This method helps to reconstruct objective cognitive patterns. Patients with anxiety or depression may experience pathological rumination, and cognitive restructuring should be carried out under the guidance of a psychologist.

2. Mindfulness Meditation Training

Doing ten minutes of mindfulness breathing exercises daily can enhance metacognitive abilities. Choose a quiet environment and adopt a comfortable sitting posture, focus your attention on nasal airflow or abdominal undulations, and gently bring back your breath when you perceive cognitive drift. The progressive muscle relaxation method can simultaneously relieve physical tension by alternately tightening and relaxing muscle groups in the order of head, neck, shoulder, arm, abdomen, and leg. Persisting in mindfulness training for more than eight weeks can significantly reduce mental wandering and improve the regulation function of the prefrontal cortex on the default mode network.

III. Environmental Isolation Technology

Setting specific physical isolation zones to block the chain of divergent thinking. When caught in a cycle of negative thinking, one can immediately switch environments, such as transferring from the bedroom to the balcony for cold water face washing, or preparing food that requires careful handling in the kitchen. It is recommended to turn off the notification function of smart devices during the digital detoxification period and use the tomato working method to focus on a single task for 25 minutes. Two hours before bedtime, avoid exposure to movies and TV shows that can cause emotional fluctuations, and use white noise or natural sounds to create a neutral auditory environment.

4. Physical Activity Intervention

Regular aerobic exercise promotes the secretion of brain-derived neurotrophic factor. Moderate intensity exercises such as brisk walking and swimming should last for more than 30 minutes each time, and the best effect is to maintain the heart rate in the range of 60% -70% of the maximum heart rate during exercise. Group dance or ball sports require both social interaction and coordinated movements, which can more effectively occupy cognitive resources. The tree like and warrior like balance postures in yoga require sustained focus to establish an immediate connection between bodily awareness and mental state.

Fifth, Nutrition and Sleep Optimization

Increasing the intake of omega-3 fatty acids and magnesium elements can help stabilize neuronal membranes. Eat deep-sea fish three times a week and supplement with magnesium rich foods such as pumpkin seeds and dark chocolate on a daily basis. Establish a fixed sleep rhythm to ensure a high-quality sleep cycle from 23:00 to 6:00. Lack of sleep can lead to overactive default mode networks, manifested as rumination during wakefulness. Short term insomnia can be treated with magnesium glycinate supplements, while long-term sleep disorders should exclude primary diseases such as anxiety and depression.

Establishing a stable morning routine can preset the thinking state for the whole day. It is recommended to immediately take five minutes of deep breathing and ten minutes of stretching after waking up, and have breakfast with bananas or oats rich in tryptophan. Perform brief eye tracking training every two hours during the day, using your gaze to follow the pen's left and right movements ten times. Writing a gratitude diary in the evening and recording several positive events can change the direction of thinking and attention. When uncontrolled invasive thinking persists for more than two weeks, or accompanied by symptoms such as palpitations and changes in appetite, it is necessary to seek timely evaluation at a psychological or neurological department.