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Jun 6, 2024 · Distraction, setting lower expectations for yourself, or making an action plan may help you stop ruminating in the short term. If these strategies don’t help, counseling or...
- Identify the source of your rumination. The actual event or situation that triggers rumination might seem like the root cause, but there are often other underlying reasons.
- Allow yourself to feel the emotions. Ruminating about the past can sometimes occur because of unaddressed emotions. These may include sadness over a loss or guilt about your role in a past event or situation.
- Determine what you can control. Reviewing events repeatedly or entertaining a negative thought about a situation could be your mind’s way of exerting some control over the scenario.
- Ground yourself in the present moment. Sometimes, negative thoughts can rewrite history and paint an unfavorable picture of what really happened. So, if you find yourself caught in a cycle of self-doubt or guilt over a past situation, it might be helpful to determine if your perspective aligns with “reality.”
- Set a Time Limit. Grab your phone, ask a smart device, or use an old fashioned kitchen timer. Give yourself a designated amount of time to ruminate. Once the timer goes off that’s your reminder to stop and move on to another activity instead.
- Use Thought Stopping Techniques. Thought stopping techniques, also known as thought suppression, is a cognitive technique where the person deliberately tries to stop unwanted or distressing thoughts.
- Divert Your Attention. Diverting your attention (distraction) is finding something else to think about or do to occupy your mind. The goal is to find activities that help prevent you from thinking about the problem or worry.
- Identify Triggers. Each time you notice you start to ruminate, make a note. Write down where you are, who you’re with, what’s happening around you, and the day or time.
- Find healthy distractions. According to Spinelli, if you find yourself ruminating, consider it an invitation to change up whatever you're doing in that moment.
- Get to know your triggers. We all have different triggers, and you might start noticing that certain things trigger you into ruminating more than others.
- Practice mindfulness. If you want to stop ruminating, you have to notice that you're doing it in the first place, and that's where mindfulness comes in.
- Move your body. Physical activity and exercise can distract and lessen rumination, according to Spinelli, while also increasing serotonin and dopamine levels, which helps the negative thought cycles.
Apr 6, 2024 · Breaking the cycle of rumination is a multifaceted process that requires patience, persistence, and self-compassion. By implementing these strategies and seeking support when needed, you can ...
Dec 14, 2020 · If you want to stop ruminating you have to understand what rumination really is and how it works. Rumination is the mental habit of overthinking about the past. For example: Dwelling on past mistakes. Replaying other people’s offenses against you. Obsessing over your flaws and weaknesses.
Jul 20, 2021 · Rumination is when people cannot stop fixating on a particular thought. Cognitively absorbing activities, such as completing a puzzle or holding a yoga pose, can help break the cycle of...
