What should I do if I keep overthinking things in my mind

Always having wild thoughts in the mind can be improved through psychological regulation, shifting attention, regular sleep, moderate exercise, psychological counseling, and other methods. This situation may be related to factors such as excessive stress, anxiety disorders, depression, sleep deprivation, and neurasthenia.

1. Psychological regulation

Try mindfulness meditation or deep breathing exercises to help stabilize emotions, engage in 10-15 minutes of focused training at a fixed time every day, observe and accept one's own thought flow without judgment. Recording distracting thoughts can help identify potential sources of stress and avoid excessive self-criticism. Long term persistence can enhance the sense of control over thinking.

2. Shift Attention

Immediately engage in cognitive tasks that require concentration, such as puzzles, drawing, or calculation problems, when distractions arise. Participating in social interactions or watching immersive movies and TV shows can also effectively interrupt negative thinking cycles. It is recommended to choose activities that require hand eye coordination for better results.

3. Regular sleep schedule

Maintain a fixed bedtime and wake-up time every day, ensuring 7-9 hours of sleep. Avoid using electronic devices one hour before bedtime and drink warm milk or take a warm bath. Improving sleep quality can significantly reduce the overactive state of the cerebral cortex and decrease the phenomenon of cognitive wandering during wakefulness.

4. Moderate Exercise

Engage in 3-5 aerobic exercises per week, such as brisk walking, swimming, etc., each lasting for more than 30 minutes. The endorphins secreted by the body during exercise have a natural sedative effect, and regular exercise can regulate the function of the prefrontal cortex, helping to filter out irrelevant thoughts. Team sports can also provide social support. If psychological counseling lasts for more than 2 weeks and affects daily life, there may be generalized anxiety or compulsive thinking tendencies. Cognitive behavioral therapy can effectively identify and change irrational thinking patterns. If necessary, doctors may recommend short-term use of anti anxiety drugs such as paroxetine tablets and escitalopram oxalate tablets to assist with psychological therapy.

It is recommended to maintain a balanced diet and moderately increase foods such as salmon and walnuts that are rich in omega-3 fatty acids. Avoid excessive intake of caffeine and alcohol. Establish a stable daily routine and allocate dedicated time to address concerns. When accompanied by palpitations, sustained low mood, or impaired social function, it is necessary to seek timely evaluation at a psychiatric department. You can try to concretize distracting thoughts into drifting clouds or flowing water, practicing an observer mentality that is not fixated on specific ideas.