What should I do if I always have wild thoughts in my heart

Always having wild thoughts in one's mind can be improved through lifestyle adjustments, psychological counseling, cultivating interests and hobbies, regular sleep patterns, and seeking professional help when necessary. Random thinking may be related to factors such as excessive stress, anxiety, lack of sleep, overthinking, depression, etc.

1. Adjusting Lifestyle

Maintaining a regular pace of life can help stabilize emotions and avoid exacerbating delusions due to disrupted sleep patterns. Schedule a fixed time every day for work, rest, and entertainment, reducing aimless phone use or prolonged solitude. Appropriately increasing outdoor activity time and sunlight exposure can help regulate melatonin secretion and improve emotional fluctuations. Reduce caffeine and alcohol intake in diet, and avoid stimulating foods that can interfere with the nervous system.

2. Psychological counseling

By writing a diary or confiding in a trusted person, expressing chaotic thoughts concretely can effectively reduce psychological burden. You can try using the cognitive behavioral therapy's mind recording form to distinguish between facts and imagination, gradually correcting excessive worrying thinking patterns. Mindfulness meditation practice helps to focus on the present and reduce meaningless and repetitive thinking about the past or future. Practicing 10-15 minutes of breathing exercises every day can be effective.

3. Cultivate hobbies and interests

Engage in activities that require concentration, such as painting, musical instruments, handicrafts, etc., and shift attention to specific things. Sports hobbies such as swimming and yoga can promote the secretion of endorphins and relieve tension. Group activities such as book clubs and interest groups can increase social interaction and avoid falling into closed thinking loops. It is recommended to choose daily hobbies that do not require a high threshold to avoid new pressure caused by excessive difficulty.

4. Regular sleep schedule

Ensuring 7-8 hours of high-quality sleep is crucial for emotional regulation. Lack of sleep can reduce the ability of the prefrontal cortex to regulate emotions. Establish a relaxation program one hour before bedtime, such as warm water bath, light music, etc., to avoid stimulation from blue light devices. Try to maintain a consistent wake-up time even during holidays to maintain a stable biological clock. If there is insomnia, short-term use of sleep aids such as dexmedetomidine can be done according to medical advice.

5. Professional Assistance

When unable to self regulate for more than 2 weeks, or accompanied by symptoms such as low mood and decreased interest, it is necessary to seek medical attention at a psychiatric department. Doctors may prescribe antidepressants such as sertraline hydrochloride tablets or recommend systemic psychotherapy based on the situation. Cognitive behavioral therapy has a significant effect on correcting catastrophizing thinking, while group therapy is suitable for improving social avoidance. In emergency situations, you can call the psychological assistance hotline for immediate support.

Deep breathing training can be performed daily, with a rhythm of inhaling for 4 seconds, holding for 2 seconds, and exhaling for 6 seconds, which can quickly calm anxiety. Adding foods rich in tryptophan such as bananas and oats to the diet can help synthesize serotonin. Maintain aerobic exercise for at least 30 minutes three times a week, and the relaxation effect caused by the increase in body temperature after exercise can last for several hours. Avoiding excessive self-criticism and accepting occasional wandering thoughts is a normal phenomenon. The key is to promptly detect and gently guide attention back to the present moment. If symptoms affect work and life, it is recommended to keep an emotional diary for doctors' reference.