How to stop rumination
Have you found yourself in bed thinking about a difficult conversation you had earlier in the day and suddenly it is 3am and you’ve managed to remind yourself of every other cringe-worthy encounter in your life? Or started thinking about every single mistake you made at work when your supervisor asks for a random chat? This mental merry-go-round is rumination.
What is rumination?
Rumination refers the act of thinking in a negatively or catastrophically in a continuous loop for a prolonged period of time. It is typically a response to feeling distressed, depressed, angry, stressed, or anxious.
Studies have found that rumination has been associated to a range of psychiatric disorders. This includes depression, anxiety, eating disorders amongst others. For young adults, it might also account for difficulties sleeping when feeling depressed. Despite the discomfort and ample evidence suggesting rumination hurts us, many of us find ourselves engaging in it regardless.
It is hard to just ignore rumination.
If you are struggling with rumination, practice the ABCDs of interrupting rumination.
Awareness - recognise and bring your awareness of rumination in the moment
Breathe - take a few deep breaths to regulate and calm your body
Compassionate self-talk - remind yourself that these thoughts are an expression of your distress
Do something else - Distraction by physically engaging ourselves helps to shift our focus to something else. Activities that engage more senses, can be more effective in interrupting the rumination process.