What should I do if I always have wild thoughts

Being prone to overthinking can be intervened through adjusting cognitive behavior, practicing mindfulness meditation, cultivating interests and hobbies, seeking professional psychological help, and using medication as prescribed when necessary. This situation is usually related to personality traits, excessive stress, anxiety, depression, other psychological disorders, and other reasons.

1. Adjusting Cognitive Behavior

Adjusting cognitive behavior is the fundamental method for managing excessive thinking. It refers to consciously identifying and challenging unrealistic, negative, or catastrophic automatic thinking, and replacing it with more objective and rational ideas. For example, when repeatedly worrying about making mistakes at work, one can guide oneself to review past successful experiences and develop specific response plans. Writing a mind diary to record anxious thoughts, current emotions, and more rational alternative ideas can help break the cycle of random thinking and establish healthier thinking patterns.

2. Practicing Mindfulness Meditation

Practicing mindfulness meditation helps to pull attention back from chaotic thoughts to the present moment. The core of mindfulness is to perceive the current feelings, thoughts, and surrounding environment without judgment. Practice can be done by focusing on breathing, body scanning, or observing surrounding sounds. Regular practice can enhance awareness and control of thoughts, reduce the frequency of being carried away by thoughts, and thus lower anxiety and irritability caused by overthinking. You can start with a short practice of 5 to 10 minutes per day and gradually increase the duration.

III. Cultivating Interests and Hobbies

Cultivating interests and hobbies can provide positive and focused alternative activities for the brain, occupying psychological resources and reducing idle time for daydreaming. Choosing activities that require a certain amount of attention and energy yields better results, such as painting, playing musical instruments, sports, handicrafts, or learning a new skill. These activities not only bring a sense of achievement and pleasure, but also promote the secretion of neurotransmitters such as dopamine, improve emotional states, and are an effective way to shift attention and enrich life.

Fourth, seek professional psychological help

When wild thoughts seriously affect daily life, social or work, and self-regulation is not effective, seeking professional psychological help is an important choice. Psychological counselors or therapists can use professional methods such as cognitive-behavioral therapy, acceptance and commitment therapy, to help individuals gain a deeper understanding of the reasons for the formation of thinking patterns and provide systematic intervention strategies. This process is usually carried out in a secure and confidential environment, which helps establish effective tools for dealing with complex emotions and thoughts.

V. Follow medical advice when necessary

If delusions are one of the core symptoms of mental and psychological disorders such as depression and anxiety, doctors may recommend medication treatment. For example, selective serotonin reuptake inhibitors such as sertraline hydrochloride tablets and paroxetine hydrochloride tablets can be used to improve depression and anxiety, thereby reducing related compulsive thinking. Lorazepam tablets and other benzodiazepines are sometimes used for short-term relief of severe anxiety, but must be strictly used under the guidance of a doctor for short-term use to avoid dependence. All medications must be used after a comprehensive evaluation by a doctor and cannot be purchased or taken on their own.

In addition to the targeted interventions mentioned above, establishing a regular daily routine is crucial for stabilizing emotions. It is important to ensure 7 to 8 hours of adequate sleep every night and avoid staying up late. In terms of diet, pay attention to balanced nutrition and moderately increase foods rich in Omega-3 fatty acids such as deep-sea fish, as well as whole grains rich in B vitamins, which may be beneficial for neurological health. Regular aerobic exercise, such as brisk walking, jogging, and swimming, 3 to 5 times a week for at least 30 minutes each time, can effectively release stress and improve mood. At the same time, one can try to simplify life arrangements, leaving time for the brain to relax and rest, and avoid being in a state of information overload and high pressure for a long time. Learn some simple relaxation techniques, such as diaphragmatic breathing or progressive muscle relaxation, and practice them anytime when you feel overwhelmed. If the situation persists without improvement or is accompanied by a strong sense of pain, one should promptly seek medical attention at a psychiatric or clinical psychology department.