04/05/2023
I have had the great pleasure of spending time with close family members in the past few months. We have shared many ups and downs together and created many happy memories.
One thing I noticed a lot among some of them was ruminating tendency. At times they even thought it was helping them but I saw it doing more harm them good.
So I thought I take my time and write a post about it.
Rumination by definition is excessive, repetitive thinking about the same event.
It is a thought processing disorder meaning that worrisome thoughts or even neutral thoughts are given excess analysis by the person who ruminates.
I used to analyse my days and conversations with people thinking that I am gaining insight about what happened. It used to consume my days and put me in a very negative state of mind. It wasn't until I learned about it that I was able to let go of that habit.
Like me, people ruminate for a variety of reasons. According to the American Psychological Association, some common reasons for rumination include:
1. belief that by ruminating, you’ll gain insight into your life or a problem
2. having a history of emotional or physical trauma
3. facing ongoing stressors that can’t be controlled
In most cases education yourself about the subject and catching yourself ruminating can help stop the cycle. But in sever case it's best to contact a professional.
To read more on help you can get for severe case:
https://www.therecoveryvillage.com/mental-health/rumination/
Here are 10 tips to help you stop ruminating from Healthline magazine.
1. Distract yourself
When you realize you’re starting to ruminate, finding a distraction can break your thought cycle. Look around you, quickly choose something else to do, and don’t give it a second thought. Consider:
calling a friend or family member
doing chores around your house
watching a movie
drawing a picture
reading a book
walking around your neighborhood
2. Plan to take action
Instead of repeating the same negative thought over and over again, take that thought and make a plan to take action to address it.
In your head, outline each step you need to take to address the problem, or write it down on a piece of paper. Be as specific as possible and also realistic with your expectations.
Doing this will disrupt your rumination. It will also help you move forward in the attempt to get a negative thought out of your head once and for all.
3. Take action
Once you’ve outlined a plan of action to address your ruminating thoughts, take one small step to address the issue. Refer to the plan you made to solve the problem you’ve been obsessing over.
Move forward with each step slowly and incrementally until your mind is put at ease.
4. Question your thoughts
We often ruminate when we think we’ve made a major mistake or when something traumatic has happened to us that we feel responsible for.
If you start ruminating on a troubling thought, try putting your repetitive thought in perspective.
Thinking more about how your troubling thought might not be accurate may help you stop ruminating because you realize the thought makes little sense.
5. Readjust your life’s goals
Perfectionism and unrealistic goal setting can lead to rumination. If you set goals that are unrealistic, you may start to focus on why and how you haven’t reached a goal, or what you should have done to reach it.
Setting more realistic goals that you’re capable of achieving can reduce the risks of overthinking your own actions.
6. Work on enhancing your self-esteem
Many people who ruminate report difficulties with self-esteem. In fact, lack of self-esteem can be associated with increased rumination. It’s also been linked with increased risk of depression.
Enhancement of self-esteem can be accomplished in many ways. For instance, building on existing strengths can add to a sense of mastery, which can enhance self-esteem.
Some people may choose to work on the enhancement of self-esteem in psychotherapy. As you enhance your self-esteem, self-efficacy may also be enhanced. You may find that you’re better able to control rumination.
7. Try meditation
Meditating can reduce rumination because it involves clearing your mind to arrive at an emotionally calm state.
When you find yourself with a repeating loop of thoughts in your mind, seek out a quiet space. Sit down, breathe deeply, and focus on nothing but breathing.
8. Understand your triggers
Each time you find yourself ruminating, make a mental note of the situation you’re in. This includes where you are, what time of day it is, who’s around you (if anyone), and what you’ve been doing that day.
Developing ways to avoid or manage these triggers can reduce your rumination.
9. Talk to a friend
Ruminating thoughts can make you feel isolated. Talking about your thoughts with a friend who can offer an outside perspective may help break the cycle.
Be sure to speak with a friend who can give you that perspective rather than ruminate with you.
10. Try therapy
If your ruminating thoughts are taking over your life, you may want to consider therapy. A therapist can help you identify why you’re ruminating and how to address the problems at their core.
Source: https://www.healthline.com/health/how-to-stop-ruminating
Learn about what rumination is, what causes it, how it relates to depression and anxiety and what the signs and symptoms of rumination might be.
