Understanding Rumination and How to Overcome It
Hey Team,
Rumination is a common experience for many people, but what is it? Rumination is characterized by getting stuck in a negative thought cycle and can occur anytime, whether after a long day, in the morning, or during conversations with loved ones. When a person ruminates, they become trapped in a never-ending loop of negative thinking, unable to break free from a specific pattern of thoughts.
Rumination is associated with various mental health conditions and is often linked to past negative experiences. It can feel like an inescapable mental loop, impacting all aspects of life and leading to persistent negative feelings.
According to the American Psychological Association, rumination is defined as obsessional thinking involving excessive, repetitive thoughts or themes that interfere with other mental activities. Excessive rumination can lead to avoidance behaviors, impaired emotional processing, and increased risk of depression and anxiety disorders.
Rumination is often associated with conditions like obsessive-compulsive disorder (OCD) and generalized anxiety disorder. Over time, persistent rumination can significantly impact a person's overall health, leading to increased stress, depression, sleep disturbances, and even impulsive behaviors.
The habit of rumination can also exacerbate physical health issues, such as chronic stress and inflammation, as well as increase the risk of substance use disorders as individuals seek relief from the negative thought cycle.
People may engage in rumination for various reasons, such as seeking insight into their problems, dealing with past trauma, or feeling overwhelmed by uncontrollable stressors. Some individuals may find themselves trapped in a cycle of worry and rumination, unable to break free and creating a long-term habit of negative thinking. Habitual rumination can lead to various negative consequences, affecting mental and physical well-being.
Recognizing the signs of rumination and its potential impact on mental and physical health is essential in addressing this phenomenon. Implementing strategies such as distraction, meditation, and seeking professional support can help individuals break free from the cycle of rumination and regain control over their thoughts and emotions.
7 Tactics For Addressing Rumination
Plan and take action - Break down your negative thought patterns into smaller parts and make an action plan for addressing each one. Write it down on paper, and be specific and realistic about your expectations. Once you have a plan, take the first small step to address the issue. Then, when you're ready, take the next step. The goal is to disrupt your rumination; moving forward in your steps to resolve your worry may be helpful. This can also make you feel more in control.
Work out what you can and can't change - Rumination often stems from past negative experiences, but we can change how we perceive them. For example, if you didn't get a job, you can revamp your resume and try again. If you make a mistake, take steps to prevent it from happening again. If you can't change something, consider whether it's worth worrying about. For instance, if you find yourself worrying about future events, analyze the patterns behind your worries and develop a system to eliminate them.
Change your location - It can be helpful to spend time in a place where you have been happy before. This could be a nearby location where you can take a walk, enjoy a cup of coffee, or sit in a park. They say one of the best ways to change your circumstances is to change your environment. So, if you find yourself caught up in negative thought patterns, consider changing your environment. Take a walk, visit a park, or go to a place that brings you peace and allows it to calm your mind.
Revisit your thoughts and get some perspective - We often ruminate when we think we've made a mistake, spoken out of turn, or believe we're responsible for something bad that has happened. Sometimes, when you can't see things clearly, you might make them seem worse than they are. We tend to exaggerate problems, but in reality, most things don't have as big of an impact as we think, except for death. Everything else can usually be fixed.
Re-adjust your life goals - Perfectionism and unrealistic goal-setting can lead to fear of failure and overthinking. Setting more realistic goals can reduce overthinking and the fear of judgment from others, often stemming from past experiences of being harshly judged in developmental years.
Work on enhancing your self-esteem - It's important to enhance your self-esteem by recognizing and building upon your strengths through repeated effort and learning from failures. Consistently meeting commitments and achieving small wins can also boost self-esteem. Focus on excelling in one area to build confidence that will carry over to other aspects of your life.
Meditation and Deep Breathing - Try practicing the box breathing technique to clear your mind and stop ruminating. It involves breathing in for a count of four, holding for four, breathing out for four, and holding for four again. This technique can help you focus on your breath and forget about other things. Try to do this two to three times per day to increase the oxygen in your body and clear your mind.
In conclusion, it is essential to acknowledge that each individual may have a different approach to dealing with rumination. The most crucial step is recognizing when you are ruminating and taking proactive measures to address it. Utilizing the strategies above can be incredibly beneficial in managing and overcoming any ruminating patterns you may find yourself in.
• The author, Rob Sumner, is a Doctor of Physical Therapy and owner of Sumner Specialized Physical Therapy. He's happy to answer any questions about this article, wellness, fitness, or physical therapy overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com
