Ruminating, which refers to the act of continuously thinking about the same thoughts or issues without finding a resolution, can be normal to some extent. Especially during periods of stress, uncertainty or when facing significant life changes. It’s a natural way for the brain to try to process and make sense of complex situations.
Stopping or reducing rumination can be challenging but there are several strategies you can try to help manage and overcome this pattern of thinking. Keep in mind that different techniques work for different people, so you might need to experiment to find what works best for you.
Here’s a few approaches to consider:
Practice mindfulness: Mindfulness involves staying present in the moment and observing your thoughts without judgment. When ruminative thoughts arise, acknowledge them without getting caught up in them. Gently redirect your focus back to the present moment or engage in a calming activity.
Set aside “Rumination Time”: Designate a specific time each day, maybe 15-20 minutes, as your “rumination time.” During this time, allow yourself to think about your concerns or issues. When the time is up, commit to moving on and not revisiting those thoughts until the next designated time.
Distract yourself: Engage in activities that capture your attention and shift your focus away from rumination. These activities could be hobbies, exercise, spending time with loved ones, or engaging in tasks that require your full attention.
Write in a journal: Journaling can help you externalise your thoughts and gain perspective. Write down your ruminative thoughts and then try to analyse them. This can help you identify patterns, triggers and potential solutions.
Challenge negative thoughts: Use cognitive-behavioural techniques to challenge and reframe negative thoughts. Ask yourself if your rumination is based on facts or assumptions. Look for evidence that contradicts your negative beliefs.
Problem-solving: If your rumination revolves around a specific problem, actively work on finding solutions. Break down the issue into smaller steps and focus on what actions you can take to address it.
Practice relaxation techniques: Engage in relaxation exercises such as deep breathing, progressive muscle relaxation or meditation. These techniques can help calm your mind and reduce the intensity of rumination.
Limit rumination triggers: Identify situations, people or environments that tend to trigger rumination and try to limit your exposure to them. If certain topics or activities consistently lead to rumination, consider whether you can minimise their impact on your life.
Stay engaged: Stay socially active and maintain your routine. Isolation can worsen rumination, so spending time with supportive friends and family can help distract you from excessive thinking. If you can’t spend time with any friends or family, go for a walk in a local park.
Seek professional help: If your rumination is persistent and significantly affects your well-being, consider seeking help from a mental health professional. A therapist can provide you with personalised strategies and techniques to address rumination and any underlying issues.
Breaking the cycle of rumination takes time and effort. Be patient with yourself and celebrate small victories along the way. It’s also important to recognise that there’s no quick fix. With consistent practice and the right support, you can gradually reduce the impact of rumination on your life.
Further help can be found below.
Mindwell | Happiness | New York Times | Healthline | Psychology Tools
