How to Manage Rumination

How to Manage Rumination

What is Rumination:

Rumination involves repetitively thinking about negative experiences that can be difficult to stop.

Some people replay events that occurred in the past while others worry about situations that could potentially occur in the future.

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, it’s important that you attempt to stop them from progressing. You may want to give the following ideas a try:

  • Distract yourself. Exercising, doing something creative, calling a good friend, taking a walk in nature or visiting a coffee shop may distract you from your thoughts.
  • Practice mindfulness meditation. Studies show that long-term practice of mindfulness meditation can interrupt the cycle of repetitive negative thinking leading to less rumination.
  • Challenge the validity of your thoughts by asking yourself whether there’s any proof to support your worries
  • Take steps to resolve the problem that’s causing you to worry. For example, managing stress at home by creating a household to-do list.
  • Move towards acceptance by reflecting upon past experiences, both successes and failures, to identify areas for growth and lessons to apply.
  • Practice self-compassion when you are feeling critical of your past or judgmental of yourself.

Has Rumination Taken Over Your Life?

If you’ve tried the strategies listed above but still find yourself ruminating, you may want to consider reaching out to a professional.

I can help you learn tools and techniques, along with personalized advice, 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 into your schedule.


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Rumination. What is rumination and how to manage it.