In psychology, rumination is defined as an obsessive focus on the symptoms and causes of distress, instead of focusing on solutions.
According to the family magazine service of Saed News, when you get stuck in a cycle of rumination, it can be challenging to break free. Rumination involves repeatedly and passively focusing on problems and worries without taking action to create positive changes. When these thoughts constantly repeat or focus only on the negative aspects, it becomes crucial to stop them quickly before they intensify. Stopping a ball at the beginning of its roll down a hill is much easier than when it's gained speed. Similarly, halting these thoughts early in their formation is more manageable. Rumination is not a mental disorder but is associated with conditions like depression, anxiety, and obsessive-compulsive disorder. Frequent and intense rumination can negatively impact mental health. Here are ways to prevent rumination:
1. Distract Yourself
When you notice you are ruminating, finding a distraction can break the cycle. Look around and quickly choose something else to do.
2. Plan to Achieve a Goal
Instead of repeatedly thinking about the same negative thoughts, plan how to solve them. Mentally outline each step needed to address the problem or write them down. These steps should be specific and realistic. This breaks the cycle of rumination and helps you resolve the negative thought once and for all.
3. Take Action
After planning how to address your ruminative thoughts, take a small step towards your goal. Gradually and steadily move forward until the issue is resolved, and you feel at ease.
4. Challenge Your Thoughts
We often ruminate when we believe we've made a significant mistake or when a painful event occurs, and we feel responsible. If you start ruminating about a distressing thought, try to view it from different angles. Considering that your thought might not be accurate can help you avoid rumination.
5. Reevaluate Your Goals
Perfectionism and unrealistic goal-setting can lead to rumination. Setting unrealistic goals might result in failure, leading to rumination about why you didn't achieve the goal or what you should have done differently. Setting more realistic goals that you can achieve reduces the risks of overthinking and rumination.
6. Work on Increasing Self-Esteem
Many individuals who ruminate report issues with self-esteem. Low self-esteem can increase rumination and is also linked to a higher risk of depression. Various methods can boost self-esteem. For instance, focusing on your strengths and utilizing them can increase your sense of mastery, thereby enhancing self-esteem. Praise yourself for your successes, forgive your mistakes, and engage in self-care activities that you enjoy and excel at.
7. Meditate
Meditation can reduce rumination by helping you clear your mind to achieve calmness. When repetitive thoughts form, seek a quiet space, sit down, take deep breaths, and focus solely on your breathing.
8. Identify Situational Triggers
Whenever you notice you're ruminating, note your current situation, including your location, the time of day, who is around you (if anyone), and what you're doing. Avoiding these triggers can reduce rumination.
9. Talk to a Friend
Rumination can make you feel isolated. Talking about your thoughts with a friend who can offer a different perspective on your problem may help break the cycle. Choose a friend who can provide this perspective, not someone who will ruminate with you.
10. Allow Yourself to Feel Emotions
Rumination about past events may occur due to ignoring your emotions. These emotions could include grief over losing a loved one or guilt about your role in an unfortunate event. Often, rumination occupies your mind to avoid experiencing negative emotions. Feeling and processing these emotions can help reduce the intensity or frequency of intrusive thoughts.
11. Identify What You Can Control
For example, if you're ruminating about an upcoming job interview, consider what aspects you can control, such as preparing for the interview or ensuring you rest well the night before. This can help reduce rumination.
12. Live in the Moment
Negative thoughts can distort your perception of past events. If you're caught in a cycle of thoughts and guilt about something that happened in the past, assess how aligned your thoughts are with reality. Use methods to help focus on the present moment and observe your thoughts without judgment. Living in the moment helps you distance yourself from past events and reduces rumination about future events. For instance, do you always think of the worst-case scenario? Remember, things often turn out better than you expect.
13. Name Your Ruminative Thoughts
Giving a name to repetitive thoughts can help you gain control over them. Naming them makes you aware of their presence while allowing you to ignore them. When these thoughts arise, consider saying: “I see you [thought's name], but I’m not engaging with you right now.” This technique can help shift your thoughts toward a more positive direction.
14. Practice Positive Affirmations
When trapped in a cycle of negative thoughts, expressing positivity might feel odd. However, practicing positive affirmations can combat negativity and reduce the time spent ruminating.
15. Write Down Your Thoughts
Writing down your thoughts can help organize them, preventing mental clutter. This allows you to take simple steps toward a feasible solution. Some people find relief in transferring their thoughts and worries to paper.
16. Try Psychotherapy
If ruminative thoughts dominate your life, consider psychotherapy as a solution. A therapist can help identify the cause of your rumination and teach you how to address its resulting problems.
