What should I do if I always have wild thoughts, anxiety, and suspicion

Always having wild thoughts, anxiety, and suspicion can be improved through psychological regulation, regular sleep, moderate exercise, social support, and medication treatment. This situation may be related to genetic factors, long-term stress, neurotransmitter imbalances, thyroid dysfunction, or anxiety disorders.

1. Psychological regulation

corrects negative thinking patterns through cognitive-behavioral therapy, learning to identify and challenge unreasonable concerns. Record daily anxiety events and analyze their authenticity, gradually establishing a more objective cognitive framework. Mindfulness meditation helps to focus attention on the present and reduce excessive worries about the future. Deep breathing exercises can quickly alleviate physical symptoms during acute anxiety attacks.

2. Regular sleep schedule

Maintain 7-9 hours of sleep per day, with fixed bedtime and wake-up times. Lack of sleep can lead to a decline in the function of the prefrontal cortex, exacerbating emotional regulation disorders. Avoid using electronic devices before bedtime, as blue light can inhibit melatonin secretion. Limit caffeine intake in the afternoon and establish a bedtime relaxation routine that includes a warm bath or light music.

3. Moderate Exercise

Engage in 3-5 aerobic exercises per week, such as brisk walking, swimming, or cycling, for at least 30 minutes each time. Exercise promotes the secretion of endorphins and improves hippocampal neural plasticity. Yoga and Tai Chi and other physical and mental exercises can synchronously regulate the function of the autonomic nervous system and reduce cortisol levels. The decrease in core body temperature after exercise also helps improve sleep quality.

4. Social Support

Maintain regular face-to-face communication with family and friends, participate in interest groups or group activities. Social isolation can exacerbate the tendency towards suspicion, while emotional support can provide a sense of security. Seek professional psychological counseling when necessary, and group therapy can help understand the characteristics of generalized anxiety. Avoid excessive reliance on online social interaction, as real interactions can better activate the brain's reward circuit.

5. Drug therapy

After professional evaluation, selective serotonin reuptake inhibitors such as sertraline tablets and paroxetine tablets may be considered, which are suitable for generalized anxiety accompanied by persistent physical symptoms. Lorazepam tablets are used for short-term control during acute attacks. During the medication period, regular follow-up visits are required to evaluate the efficacy and adverse reactions, and the dosage cannot be adjusted by oneself. Medication needs to be combined with psychological therapy to achieve long-term effects. Establish a balanced diet that includes whole grains, dark vegetables, and foods rich in omega-3 fatty acids, limiting refined sugar and trans fat intake. Perform 15-20 minutes of sunlight exposure daily to maintain vitamin D levels. Cultivate hobbies and interests that require concentration, such as painting and playing musical instruments, to divert attention. When symptoms persist for more than 2 weeks or affect daily life, it is necessary to seek timely evaluation at a psychiatric department.