What should I do if I keep overthinking

Always having wild thoughts can be improved through psychological regulation, shifting attention, regular sleep patterns, social interaction, professional intervention, and other methods. Random thinking may be related to factors such as excessive stress, anxiety, lack of sleep, social isolation, and mental illness.

1. Psychological regulation

helps stabilize emotions through mindfulness meditation or deep breathing exercises. Perform 5-10 minutes of abdominal breathing training at a fixed time every day, focusing on the breathing rhythm can reduce distractions. Record emotional diaries to identify triggering factors, replace subjective speculation with objective descriptions, and avoid forming a thinking cycle by repeatedly thinking about the same problem.

2. Shift attention

Participate in activities that require concentration, such as puzzles, painting, or instrument practice. Engaging in 30 minutes of aerobic exercise promotes the secretion of endorphins, while regular exercises such as brisk walking and swimming can alleviate nerve tension. Learning skills through exposure to new things, cooking courses, or handmade crafts can shift the focus of thinking through hands-on operations.

3. Regular sleep schedule

Maintain 7-8 hours of sleep per day, adjust the biological clock by fixing the bedtime and wake-up times. Avoid using electronic devices one hour before bedtime, soak your feet in warm water or listen to light music to improve difficulty falling asleep. Control your lunch break for 20-30 minutes to avoid excessive daytime sleep that may affect the quality of your nighttime sleep.

4. Social Interaction

Schedule 2-3 face-to-face conversations with family and friends per week to share feelings and gain emotional support. Participate in group social activities such as book clubs and volunteer activities to reduce excessive thinking when alone. Keeping pets as companions can establish emotional connections through caregiving behavior and alleviate the mental wandering caused by loneliness.

5. Professional intervention [SEP]: If self-regulation is not possible for more than two weeks, psychological treatment is required. Cognitive behavioral therapy can correct negative thinking patterns, and doctors may prescribe anti anxiety drugs such as paroxetine hydrochloride tablets and escitalopram oxalate tablets. Severe symptoms such as palpitations and hand tremors should exclude anxiety or depression, and physical therapy such as transcranial magnetic stimulation can be used as an auxiliary method.

Maintain a balanced diet in daily life and moderately increase foods rich in tryptophan such as bananas and milk to help stabilize emotions. Avoid excessive intake of caffeine and alcohol, drink 1500-2000 milliliters of water per day to maintain body metabolism. Establishing regular exercise habits, 3-5 times a week of moderate intensity exercise, can help relieve stress. Cultivate focused hobbies such as gardening and calligraphy, and reduce the time spent wandering in thought. If the self-regulation effect is limited or accompanied by sustained low mood, it is recommended to seek professional psychological help in a timely manner.