Recently, the brain has been constantly overthinking how to handle it

The brain's constant wandering can be improved through adjusting lifestyle habits, psychological counseling, medication therapy, cognitive-behavioral therapy, mindfulness training, and other methods. This situation may be related to factors such as excessive stress, anxiety disorders, depression, sleep deprivation, and neurotransmitter imbalances.

1. Adjusting lifestyle habits

Maintaining a regular schedule can help stabilize emotions. It is recommended to go to bed and wake up at a fixed time every day to avoid staying up late. Reduce the use of electronic devices one hour before bedtime and try listening to light music or reading paper books. Engaging in aerobic exercise such as brisk walking, swimming, etc. during the day, 3-5 times a week, lasting for more than 30 minutes each time, can help release stress. Increase the intake of foods rich in omega-3 fatty acids, such as salmon and walnuts, and reduce caffeine and alcohol consumption.

2. Psychological counseling

confide in family and friends or seek professional psychological counseling help to release inner stress through conversation. Emotional diaries can be used to record daily thoughts and help identify negative thinking patterns. Group psychotherapy can gain emotional support and learn coping skills by sharing experiences with others. For children and adolescents, parents should pay attention to observing emotional changes, avoid excessive pressure, and establish an open and equal communication environment.

3. Medication therapy

After evaluation by professional doctors, patients with anxiety disorders can use antidepressants such as paroxetine hydrochloride tablets and escitalopram oxalate tablets to regulate neurotransmitters according to medical advice. Short term insomnia can be treated with dexmedetomidine tablets to improve sleep quality, but the medication cycle must be strictly controlled according to medical advice. Traditional Chinese patent medicines and simple preparations, such as Shuganjieyu capsule, can alleviate mild and moderate anxiety to some extent, and Wuling capsule can help improve the paranoid symptoms associated with sleep disorders.

4. Cognitive behavioral therapy

identifies and corrects automatically generated negative cognition under the guidance of professional psychotherapists. Using a mind log to analyze the authenticity and rationality of ideas, gradually establishing an objective cognitive model. The behavior experiment method verifies the true probability of worrying events through practice, reducing catastrophic thinking. For recurrent invasive thinking, exposure and response prevention training can be implemented to reduce sensitivity.

5. Mindfulness Training

Practice 10-15 minutes of mindfulness breathing exercises daily, focusing on the process of feeling the breath entering and leaving the body without judging the thoughts that arise. The body scanning method helps to bring attention back to the present moment by sequentially focusing on the sensations of various parts. Mindfulness walking focuses on the contact between footsteps and the ground, reducing mental wandering. Long term persistence can enhance awareness and control of thoughts, reduce the frequency and impact of wild thoughts.

It is recommended to establish a stable rhythm of daily life, keep the bedroom quiet and dark to improve the quality of sleep, and drink warm milk or millet porridge containing tryptophan before going to bed. Take short breaks every 45 minutes during work, take deep breaths or do simple stretching. If the symptoms persist for more than 2 weeks and are accompanied by low mood, decreased interest, and other symptoms, it is necessary to seek timely evaluation at a psychiatric department. By engaging in creative activities such as planting flowers and plants and painting, one can shift their focus and cultivate new interests, which can help break the cycle of thinking.