How to Stop Ruminating

"If you find that your thoughts are so excessive and overwhelming that you can’t seem to stop them, or if they’re so distracting that you’re falling behind on responsibilities at work or at home, you’re probably experiencing rumination.

How to break the rumination cycle

Divert your attention. One of the most effective things you can do when your thoughts are spiraling out of control is to distract yourself. “Listening to music and focusing intently on the words or tune” can also help break you out of your thoughts — at least temporarily, Dr. Marks said. Other diversion tactics like talking with a friend, playing a game or exercising can also help.

Avoid your triggers. If watching a Hallmark movie brings up overwhelming memories of the loss of a family member, or if scrolling through social media leads to an unhealthy fixation on your appearance, avoiding those triggers can help interrupt such thoughts.

Set a worry timer. When you’re ruminating, it’s possible to get stuck in a negative feedback loop where you feel bad about ruminating, which itself can lead to more rumination and deepened feelings of distress. Setting aside 10 to 30 minutes of dedicated “worry or rumination time” periodically can help relieve that pressure. Even the simple act of giving yourself permission to ruminate can help you to feel more relaxed. Adding an activity like writing in your journal can also be cathartic and help to clarify and defuse your emotions

Immerse yourself in the moment. Sometimes people ruminate about things that happened in the past or that will happen in the future, and which have no immediate solutions. To get yourself out of that unproductive thought pattern. Take a moment to notice everything that is happening around you, such as: “What do you see in front of you? What’s the temperature in the room? Is there anything that you can smell in the air? Take whatever experience you’re in and completely immerse yourself.”

Read the full article on The New York Times

✨Takeaway: Rumination is a persistent pattern of thinking that becomes compulsive and distracting. Strategies to break the rumination cycle include diverting attention, avoiding triggers, setting a worry timer, and practicing mindfulness.

✨Reflection: Do you think you may be ruminating?

#Rumination #MentalHealth #Mindfulness #Worrying #Anxiety #Depression #Wellness

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