Rumination and Worry
Managing Rumination and Overthinking:
Practical Strategies for a Calmer Mind
Jess lay awake at night, replaying the conversation with her colleague over and over. What had she said wrong? Why couldn't she just let it go? No matter how hard she tried, her mind kept circling back to the same frustrating thoughts...
Rumination, often described as repetitive negative thinking, a "spinning mind", or "monkey mind," can significantly impact mental well-being.
Why Do We Ruminate?
Rumination often arises when we encounter a problem that feels difficult or impossible to solve. This may include conflicts with others, unresolved situations, or emotionally painful memories. Conditions such as anxiety, depression, and post-traumatic stress disorder (PTSD) are often associated with heightened rumination. Factors like social isolation, excessive stress, and perfectionism can also contribute to this pattern of thinking.
Understanding what fuels rumination can help in identifying effective strategies to manage it.
Strategies to Improve Rumination
Ethan Kross, a leading psychologist, offers several effective strategies for reducing mental chatter:
1. Distanced Self-Talk:
Reframe your thoughts by using third-person language or your own name. For example, instead of saying, "I'm overwhelmed," try, "[Your Name] is feeling overwhelmed, but she can get through this." This technique creates psychological distance and encourages a more objective perspective.
2. Temporal Distancing:
Remind yourself that your current distress is temporary. Ask, "How will I feel about this situation in a week, a month, or a year?" This perspective shift can reduce the intensity of negative emotions.
3. Environmental Cues:
Your environment can influence your thought patterns. Surround yourself with calming objects, such as photos of loved ones or items that evoke positive memories, to help disrupt repetitive negative thinking.
4. Journaling for Clarity:
Writing about your thoughts and feelings can help organise and externalise difficult emotions. Journaling encourages self-reflection while providing a sense of structure.
5. Engage in Rituals:
Simple routines like deep breathing exercises, prayer, or intentional quiet reflection can offer grounding and calm during anxious moments.
Additional Strategies For Rumination
In addition to Kross's techniques, research supports several other effective approaches for managing rumination:
Behavioural Activation:
Engaging in meaningful activities that provide a sense of purpose can disrupt ruminative thought patterns. Even small actions, like connecting with a friend or completing a household task, can reduce overthinking.
Acceptance of Unsolvable Problems:
Often, we ruminate because we've encountered a problem that is not easy to solve or is potentially unsolvable (e.g., another person needs to change for it to be resolved in a satisfying way). Stating to yourself, "The reason I keep thinking about this is because it is a problem I can't solve. My time is better spent on things I can..." can help shift your focus to more productive thinking.
Cognitive Defusion (ACT Approach):
This technique involves observing your thoughts without judgment. Visualise your thoughts as leaves floating down a stream, allowing them to come and go without clinging to them.
Writing a Full Account:
This may be helpful in situations where you feel someone has wronged you and their actions continue to rotate in your mind. Writing a full account and then intentionally archiving it may allow your mind to rest knowing you have a record if you ever need it. Now you can move on.
Recognise the Cost of Ongoing Rumination
A helpful strategy to stop ruminating is to regularly ask yourself, "What is this thought costing me?" Acknowledge how it drains your energy, keeps you stuck, and prevents healing. Redirect your focus to the present moment or engage in an activity that brings you joy or peace, helping to break the cycle and regain mental clarity.
Physical Exercise:
Regular movement, whether walking, yoga, or more intensive exercise, has been shown to improve mood and reduce the intensity of intrusive thoughts.
Is Avoidance helpful when it comes to Rumination?
Avoidance can sometimes feel like a helpful strategy, but it can be problematic if it leads to ongoing intrusive thoughts, which is common in conditions like PTSD. In such cases, avoidance may inadvertently maintain distress. However, some strategic avoidance can be helpful for those struggling with rumination — for example, choosing to limit time spent revisiting distressing content or actively redirecting your focus to productive or calming activities is often helpful. Working through your situation with a therapist can help you determine which strategy is better for you.
Rumination and OCD
For individuals experiencing rumination related to OCD, the approach may differ. Exposure to the triggering thought in a structured and safe way is often recommended. This process, known as exposure and response prevention (ERP), helps reduce the power of intrusive thoughts and allows for healthier mental patterns to develop.
What Isn't Helpful for Rumination
While seeking support and connection is important, certain approaches can unintentionally make rumination worse:
Unstructured Venting: Talking to others about your concerns can be helpful, but repeatedly unloading without a chance to organise your thoughts may increase rather than decrease your distress. Instead, consider writing your thoughts down first or speaking to someone who can help you process them constructively
Endless Analysis: Overanalysing every aspect of a problem in search of the 'perfect' answer often prolongs rumination. Acknowledge when you're spiralling and consciously redirect your focus.
Distraction Without Purpose: While healthy distractions like hobbies or socialising can be helpful, using avoidance as your sole coping mechanism may allow intrusive thoughts to persist longer.
Finding What Works for You
Overcoming rumination is often about finding strategies that align with your personality and lifestyle. Combining cognitive strategies with physical activities, social connection, and mindfulness practices can provide a well-rounded approach to reducing mental chatter. By intentionally applying these strategies, it's possible to quiet the mind and foster greater peace and clarity.
If you're struggling to manage rumination or intrusive thoughts, working through your situation with an experienced psychologist can be helpful. Kylie from Curated Mind Psychology is available to provide compassionate support as you work towards a calmer, more focused mind.
A DEDICATED ONLINE PSYCHOLOGY PRACTICE SERVING INDIVIDUALS AND COUPLES ACROSS AUSTRALIA
Providing online psychological and counselling services, we support mental health, trauma recovery, interpersonal relationships, perinatal wellbeing, and faith-based challenges, empowering individuals and couples to lead fulfilling lives.