What should I do if I keep overthinking lately

Chaotic thoughts can be alleviated by adjusting daily routines, psychological counseling, shifting attention, moderate exercise, seeking professional help, and other methods. Random thoughts may be related to factors such as excessive stress, anxiety, lack of sleep, hormonal fluctuations, depression, etc.

1. Adjust your schedule

Maintaining a regular schedule can help stabilize your emotions. It is recommended to set a fixed bedtime and wake-up time to avoid staying up late. Avoid using electronic devices one hour before bedtime and try listening to light music or reading paper books. Long term sleep deprivation can lead to a decline in the function of the prefrontal cortex, exacerbating symptoms of repetitive thinking.

2. Psychological counseling

Recording thoughts in a diary can help organize thoughts, and cognitive-behavioral therapy can be used to identify and correct negative thinking patterns. Talking to trusted people can also alleviate psychological stress, but it is important to avoid excessive discussion of negative content that can lead to rumination.

3. Shifting Attention

Engaging in activities that require focused attention, such as puzzles, drawing, or crafting, can effectively interrupt repetitive thinking. Developing new skills or hobbies can establish positive feedback. It is recommended to choose activities with clear progress feedback, such as learning musical instruments or languages.

4. Moderate Exercise

Regular aerobic exercise such as brisk walking and swimming can promote the secretion of endorphins, 3-5 times a week for 30 minutes each time. Yoga and Tai Chi and other physical and mental exercises help regulate the autonomic nervous system and improve somatic symptoms associated with excessive thinking.

5. Seek professional help

When symptoms persist for more than 2 weeks and affect daily life, it is recommended to seek medical attention at a psychiatric department. Doctors may prescribe antidepressants such as sertraline hydrochloride tablets and escitalopram oxalate tablets based on the situation, or recommend psychological intervention programs such as mindfulness based cognitive therapy.

Daily intake of foods rich in omega-3 fatty acids, such as salmon and walnuts, can be increased to avoid excessive caffeine intake. Establish fixed relaxation periods such as evening walks or meditation exercises to cultivate the habit of "awareness acceptance letting go" thinking. If there are persistent symptoms such as low mood and decreased interest, one should promptly go to a professional institution for depression assessment using a depression scale.