Rumination: What It Is & How to Stop Doing It

Rumination involves obsessively thinking about negative experiences and feelings. Some people replay events that occurred in the past, while others worry about situations that could potentially happen in the future.

Rumination tends to have a snowball effect—certain mental health conditions (including generalized anxiety disorder and obsessive-compulsive disorder) can cause someone to meditate, and rumination can, in turn, worsen the symptoms of those conditions. Rumination often causes people to feel anxious, stressed, and depressed and makes it difficult for them to think, process their emotions, and sleep.

HOW TO STOP RUMINATING

Rumination often becomes more intense over time, so when you start experiencing negative thoughts, you must attempt to stop them from progressing. You may want to try:

• Distracting yourself by exercising, doing chores, or calling a loved one.
• Moving to a new location (for example, walking or visiting a coffee shop).
• Meditating and practicing deep breathing exercises.
• Challenging the validity of your thoughts (for example, asking yourself whether there’s any proof supporting your worries).
• Take steps to resolve the problem causing you to worry (for example, managing stress at home by creating a household to-do list, etc.).

You should also pay attention to triggers that cause you to start ruminating and take steps to avoid them. For example, if you tend to ruminate late at night, try going to bed earlier or participating in an evening activity that will distract you from your thoughts. When you start ruminating, acknowledge what’s occurring and remind yourself that it’s unhealthy.

HAS RUMINATION TAKEN OVER YOUR LIFE?

If you’ve tried the strategies listed above but are still ruminating, you may consider contacting a professional. As a psychotherapist, I am highly experienced with rumination and can provide personalized therapy designed to help you stop ruminating and start living a healthier, happier life. Contact me today to schedule an appointment at a date and time that fits your schedule.