Art, obsession, and identity
Make a list of your problems while also brainstorming potential solutions. Remember, you don't have to solve problems right there and then.
But as daunting or difficult as it may seem, practicing positive affirmations can help counteract negativity and possibly reduce the time you spend ruminating.
When stuck in a negative thought loop, verbalizing or writing down anything positive may seem intimidating.
Therefore, take your time to evaluate what you realistically can do and adjust your own expectations.
Sources: (Healthline) (PsychCentral)
See also: Simple cognitive behavioral therapy techniques to improve your mental health
If you ruminate about a specific problem, sometimes inaction leads to more rumination. Handle it by counteracting negative thoughts by putting them into action.
If we set ourselves targets that are too high, we may never meet them. This can cause us to question our self-worth, which may lead to negative ruminations.
A therapist can help you identify why you're ruminating and how to address the problems at their core.
If your ruminating thoughts are taking over your life, consider seeing a therapist.
Ruminating thoughts can make you feel isolated. However, a trusted friend may be able to offer an outside perspective.
Being aware of your triggers may help reduce any tendency to ruminate.
Meditation can help clear your mind, which may help you stop ruminating.
Each time you find yourself ruminating, make a mental note of the situation you're in. Consider where you are and what you've been doing.
When you find yourself stuck in a loop of thoughts, go to a quiet place, and focus on your breathing.
Ways of enhancing your self-esteem include acknowledging and appreciating your strengths so that you can develop them.
But be sure to speak with a friend who can actually give you that perspective rather than ruminate with you.
Ruminating happens when we think we've made a mistake or believe we're responsible for something bad that has happened.
Unrealistic goals and perfectionism can lead to a fear or perception of failure, resulting in rumination.
Many people who ruminate report difficulties with self-esteem. The good news is, this is something you can work on.
But if you put the situation into perspective, you may find it's inaccurate.
This could be a place nearby where you can take a walk, drink a coffee, or sit in a park for a while.
For example, if you're ruminating over an upcoming job interview, consider what aspects of the interview you can control, such as pre-interview prepping. And if you really can't change something, maybe you don't need to worry about it.
When you notice you're starting to ruminate, finding a distraction can disrupt your thought cycle.
Rumination often stems from previous negative experiences. While we can't change experiences, we can change how we look at them.
Distract yourself by doing some exercise, going for a walk, watching a movie, or even doing chores around your home.
Rumination can take up space in your mind, preventing negative or uncomfortable emotions from entering. This may be a strategy you've adopted to avoid dealing with them.
However, allowing yourself to feel and process these uncomfortable emotions may help lessen the intensity or frequency of distressing thoughts.
Identifying the root cause can help you understand your rumination better.
An event or situation that triggers rumination might seem like the root cause. However, there are often other underlying reasons, such as undiagnosed anxiety disorder, perfectionism, or personality traits.
Try spending time in a place where you've been happy before and where you associate with good memories.
Setting more realistic goals that you're able to achieve can reduce the risks of overthinking your own actions.
If you or someone you know have constant and repetitive thoughts about something, click on for some handy tips to help you stop ruminating.
Tips to help you stop ruminating
Try these strategies to stop the cycle of negative thoughts
LIFESTYLE Mental health
Rumination is when you feel stuck in a cycle of negative thoughts over the past, present, or future. Many people who ruminate have been diagnosed with other health conditions, particularly anxiety. While rumination can feel like it's impossible to stop, luckily, there are strategies to help manage it.
If you or someone you know have constant and repetitive thoughts about something, click on for some handy tips to help you stop ruminating.