What should I do if my mind always overthinks

The brain always has wild thoughts, which can be improved through psychological regulation, regular sleep patterns, shifting attention, moderate exercise, and seeking professional help. This situation is usually caused by excessive stress, anxiety, lack of sleep, attention deficit, mental illness, and other reasons.

1. Psychological regulation

helps stabilize emotions through mindfulness meditation or deep breathing exercises. Spend 10-15 minutes a day practicing abdominal breathing, silently counting for 4 seconds during inhalation, holding for 2 seconds, and then slowly exhaling for 6 seconds. Keeping an emotional diary can help identify specific scenarios that trigger wild thoughts, and can be done using the ABC table in cognitive-behavioral therapy to record events, thoughts, and emotional responses. Avoid excessive self-criticism and establish positive psychological suggestion habits.

2. 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. Instead, read physical books or listen to light music. Adjust the bedroom environment to a suitable temperature and humidity, and if necessary, follow the doctor's advice to use sleep aids such as dexmedetomidine tablets. Long term sleep deprivation can lead to a decline in the function of the prefrontal cortex, exacerbating symptoms of cognitive disorder.

3. Shift focus

Immediately interrupt the current state and engage in activities that require focused attention when feeling a wandering mind. Attempt tasks that require hand eye coordination, such as Sudoku games, puzzles, or handmade crafts. Participate in group sports activities such as badminton, table tennis, etc., and improve attention span through a dual mechanism of social interaction and physical exercise. Cultivate hobbies that require sustained focus, such as painting, playing musical instruments, etc.

4. Moderate Exercise

Engage in 3-5 aerobic exercises per week, each lasting 30-45 minutes of moderate intensity exercise. Exercise such as brisk walking, swimming, or cycling can promote the secretion of endorphins and improve emotional regulation ability. The balance postures in yoga can enhance the brain's sense of control over the body, while traditional health practices such as the Eight Section Brocade can help regulate autonomic nervous system function. The process of core body temperature decrease after exercise can improve sleep quality.

5. Professional intervention

If the symptoms do not improve for more than 6 weeks, it is necessary to seek medical attention from a psychiatric department. Doctors may prescribe anti anxiety drugs such as sertraline hydrochloride tablets, or recommend physical therapy such as transcranial magnetic stimulation. Cognitive behavioral therapy typically requires 12-16 systematic consultations, and may be combined with olanzapine oral disintegrating tablets for conditions such as generalized anxiety disorder. Serious cases should exclude diseases such as bipolar disorder or schizophrenia. Establishing a stable daily rhythm is crucial for improving thinking disorders. Maintain a balanced diet and increase intake of foods rich in omega-3 fatty acids such as salmon and walnuts in moderation. Avoid excessive intake of caffeine and alcohol, and limit the consumption of strong tea in the afternoon. Ensure sufficient water intake every day, dehydration may affect cognitive function. Regularly engage in outdoor activities and exposure to natural light to maintain a normal circadian rhythm. If symptoms affect work and study efficiency, it is necessary to seek systematic evaluation from professional institutions in a timely manner.