What should I do if I keep overthinking and thinking the worst

Always overthinking and thinking negatively can be improved through psychological regulation, distraction, regular sleep patterns, social support, and professional intervention. This situation is usually caused by accumulated stress, anxiety tendencies, negative thinking habits, abnormal hormone levels, or depression.

1. Psychological regulation

adjusts negative thinking patterns through cognitive-behavioral therapy, records negative thoughts and analyzes their irrationality, and engages in self dialogue using positive substitute sentences. Practicing mindfulness meditation helps to be aware of the present and reduce catastrophic imagination of the future. Continuous 4-6 weeks of systematic training can significantly improve thinking bias.

2. Shift Attention

When negative thoughts arise, immediately engage in activities that require focus, such as jigsaw puzzles, instrument practice, or exercise, to interrupt thinking and rumination. Developing new hobbies such as painting and handicrafts that require fine skills, and arranging 30 minutes of immersive activities every day can effectively transfer psychological energy.

3. Regular sleep schedule

Lack of sleep can lead to a decline in frontal lobe function and exacerbate negative thinking. Keep going to bed before 22:00 and getting 7-8 hours of sleep, with a nap of no more than 30 minutes. Fixing meal times and ensuring protein intake can help regulate emotions by stabilizing blood sugar levels.

4. Social Support

At least 3 offline social activities per week, engage in deep communication with family and friends instead of superficial greetings. Join interest clubs such as book clubs and establish new social connections. Avoid dealing with emotional issues alone and express inner concerns to trusted people in a timely manner.

5. Professional intervention

If it lasts for more than 2 weeks and affects daily life, it may require a visit to a cardiology department. Depressive patients can follow the doctor's advice to use antidepressants such as fluoxetine hydrochloride capsules and escitalopram oxalate tablets. Cognitive therapy combined with physical therapy such as transcranial magnetic stimulation is effective in treating stubborn negative thinking.

It is recommended to engage in 30 minutes of aerobic exercise such as brisk walking or swimming every day, as the endorphins produced by exercise can improve mood. Add foods rich in omega-3 fatty acids such as salmon and walnuts to your diet, and reduce intake of refined sugars. Establish an emotional diary to record triggering events and coping strategies, gradually mastering thinking regulation skills. If the self-regulation effect is limited or accompanied by persistent symptoms such as low mood and decreased interest, it is necessary to seek timely help from a psychologist.