How to Stop Ruminating

Rumination is the mental action of re-playing the past over and over again OR thinking about the same topic (negative cognitions) over and over again in our minds. Often there are specific situations we re-play, whether they are regrets, situations that caused us anger, social situations, mistakes we have made, moments of embarrassment, etc.

Rumination has been shown to exacerbate anxiety and depression and interfere with problem solving. 

If you have come to this blog looking to find out how to stop ruminating, I imagine that you have already determined that it is detrimental to you in some way. Just to hit that point home further, ask yourself the following questions:

• “what happens to my mood when I ruminate?” 

• “Is my rumination leading me to solve problems?”

• “Is it leading me to reach my goals?”

Typically, people report that rumination brings them deeper and deeper down a dark hole.

So let’s look at the ways in which we can start to reduce rumination and keep you out of that dark hole:

1. Determine when your thinking goes from reflection (to get insight/learning) to rumination.

   What are the characteristics of both? How are they different?

2. Identify the function of your rumination. 

Your rumination is sticking around for a reason. By this point you can probably accept the fact that it isn’t helping you, but if you know that, why is it sticking around? Here are some commonly noted functions of rumination:

• Seeking understanding and insight

• Self motivation

• Avoiding repeating mistakes/failure 

• Problem solving

• Avoidance of an emotional experience

  3. Identify the triggers to your rumination.

  Perhaps it tends to occur when you live a difficult situation that reminds you of a past hurt. Perhaps it occurs when you feel disconnected so you start to think about all the times you felt alone in the past. 

  4. Identify when it tends to occur.

  Is there a specific time of day where you are more susceptible to rumination? Perhaps before bed when all is calm? In the work day when you experience more stress?

  5. Start a list of all the things/topics you tend to ruminate about.

  Now see if there are any general themes. Make a list of these themes so that they are easily recognizable when they come up.

  6. Now that you have decided that you want to make a change, you have awareness around when your rumination tends to occur and why it tends to occur, now how do we get rid of it? 

• Let’s look at first addressing the habit part of the rumination. Every time you notice one of your rumination themes, I want you to label it “there is my rumination”. Then, it’s a matter of choosing to distract/disengage. This is a time to gently redirect to whatever it is you were doing before. Bring your attention back to the task at hand. OR you may choose an activity that will be soothing or distracting enough to get you into your body.  **It is important to note that distraction is helpful in this instance because we know that rumination serves no good purpose. We don’t want to start distracting from all negative thoughts.  

• Then, let’s look to address the function of the rumination. Can we replace rumination with other practices to help us reach the same goals/desired result? 

→ can I use reflection instead of rumination to gain insight and understanding?

→ can I problem solve using a pros/cons list or using my values as a compass? Talk to a friend?

→ can I find motivation intrinsically ? What else motivates me other than rumination? Having my friends hold me accountable perhaps? Having a reward at the end of a certain goal? etc.

The practice of moving away from rumination will take repetition and time.

I am here to support you through this process! Good luck!

Sources

Rumination-Focused Cognitive-Behavioral Therapy for Depression By Edward R. Watkins

Reflecting on rumination: Consequences, causes, mechanisms and treatment of rumination By Edward R. Watkins, Henrietta Roberts