Tips against rumination
We have all been there - going over again and again in our heads about the things that happened in the past which we find unfortunate. Maybe a certain event that we constantly think about through an endless list of possibilities, alternatives, what ifs.
Sometimes we find ourselves ending up in a self-blame loop that wasn’t there before instead of getting closer to a solution which was the goal in thinking over about it in the first place.
Ruminating thoughts might end up amplifying depressive thoughts, producing counter-factual thinking and self-blame, affecting our relationship with others, giving retaliative feelings, causing unfair criticism towards ourselves.
There are several general tips that might help counter the rumination.
Tips:
Awareness: Be aware of the rumination. Once we realize that a thought process doesn’t bring a solution but by itself is being a source of stress, it will be easier for us to take precautions against it and to start thinking constructively.
Beware the triggers: Staying away from things that trigger negative feelings or send us into rumination will be helpful in the healing process.
Analyze: Observe and note down the situations that cause you rumination. What triggers it? Is it an emotional impact that causes you to get stuck in rumination? Invalidation? Make a sort of schema about it and take notes. Knowing what triggers the rumination will help you better be prepared the next time you encounter such a trigger.
Get rid of the what-ifs: One of the things that cause us emotional exhaustion is constantly exerting ourselves about unreachable things, such as the possible alternatives of what could have happened or what ifs. Instead of putting mental labour in a past that can’t be changed, it will be better to focus on learning lessons from it and adjusting your reactions in the future in a way to better prevent an outcome that could have negative impact on you.
Try avoiding loneliness: A person in ruminating thoughts needs social support. Expressing ourselves to someone who will not judge us will help us put our thoughts into perspective, helping in the healing process as we see them better from a non-self blaming way.
Meditation: Mindfulness exercises and meditation help us calm our minds and help with the rejuvenation of mental energy.
Professional help: Prevention is as important as healing. Reaching out to a professional will help with the healing process tremendously.
And most of important of all, be fair to yourself and remember that you deserve good things in the world!
@bluelotus99
This was a great read, super useful tips, thankyou for sharing.
Ruminating often is like being trapped in a vicious cycle, one that is so hard to come out of, making ourselves aware of this cycle, being trapped in this cycle, slowly trying to remove the paddles (making ourselves aware of the triggers and moving past them), catching a breather (taking time to be mindful and to simply *be* in the present, grounding ourselves in the current moment and removing the "what-ifs" definitely can help, it's easier said than done though, so ofcourse always at one's own pace, taking it one thought at a time. ❤
@Sunisshiningandsoareyou Good point!
@bluelotus99
Thank you for this. I am always engulfed by "what if's". I am always ruminating to the point that I can't sleep and focus well.
Great tips here! Rumination can be hard to break out of, so for anyone who is struggling with this you aren’t alone and there are resources that can help :)
@bluelotus99
Very beautiful graphic included 😊💙 Thank you for this post, this is something I personally will bookmark and revisit consistently to make sure I follow these steps.
