We all think about the past from time-to-time. It can aid us as we reflect on past situations, learn from them and grow. For many, rumination only occurs over a short period of time, and ceases once a conclusion is met.
However, others can become stuck in ruminating and struggle to come to a conclusion. In this way, it can become problematic. And we need to know how to manage it.
What is rumination?
Ruminating is a circular thinking pattern. It is a situation where an individual persistently dwells on something distressing from the past, and struggles to move past it. Although assumed to be a type of problem-solving, instead the individual struggles to think clearly, and instead they can become preoccupied. It can be described as problem-solving but in over-drive and without the comfort of resolution. Thought patterns such as ‘If only…’ are common with rumination, with feelings of shame and regret acting as the dominant emotions.
Why is it problematic?
When it comes to excessive rumination, it can be a tricky habit to break. As with any habit, the more we do it, the harder it is to stop. However, it can lead to further issues, including those regarding our mental health:
- It doesn’t actually help. Ruminating can lead to feelings of sadness. If we become upset enough, we avoid actual problem-solving and instead spend hours analysing and overthinking.
- Unhelpful coping behaviours. Negative emotions can surface from rumination, and we may adopt poor coping behaviours in response. This may include under-eating, comfort eating, drinking alcohol, or drug-taking.
- Anxiety and worries. Being concerned about past situations can make us feel inadequate, leading us to feel anxious about the future.
- Depression and our mood. Rumination is a significant part of the cycle of depression, as it frequently brings forward feelings of sadness and sometimes hopelessness. It is also a common symptom of depression.
How do we stop rumination?
Although it is a difficult habit to break, it of course is not impossible. Here are a couple of techniques to try out.
- Rumination cues action. This technique is split into two parts. The first is to acknowledge when you are ruminating as it is happening. Sometimes emotion can act as a cue, such as when feeling sad or possibly hopeless as they are common pointers of rumination. Once rumination is acknowledged, it needs to be replaced with something, which is step two. The trick is to pick an activity that allows you to be present in the moment. This could include something that engages the senses like sounds or smell, or just an activity you enjoy. Examples of activities may include gaming, listening to a podcast, or even washing the dishes! This will help break the habit of ruminating.
- Helpful thoughts and reminders. As you are ruminating, try to remind yourself that ruminating isn’t helpful and that you cannot change the past. You can direct your attention to other, more enjoyable things to take your mind away from ruminating on the pat. This can take some practise, but becomes easier over time.
- Focus on the ‘how‘ and not the ‘why‘. Ruminating thoughts are usually characterised by ‘why‘ questions, which can be unhelpful and not illuminating. Instead try to focus on the ‘how‘ e.g. ‘how can I move on from this?’ ‘How can I improve the situation for next time?’ etc. This promotes a healthier form of problem solving, rather than overanalysing and getting stuck on certain thoughts.
Can Brighter Life Therapy Help?
Ruminating can lead to, and be a sign of, many mental health difficulties. In this case, sometimes the techniques described above might not be enough.
If you believe you require professional help, feel free to contact us. We provide fast access to CBT and psychotherapy, which you can read about here. You can use the referral form below to get in touch with us about it:
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Please fill in the details below, then press ‘submit the form’. Our Clinic Manager, Rhianna, will review the form and be in touch via email within 1 working day to discuss her recommendations. If we can help, we will provide you with a link to book an assessment with the most appropriate therapist.
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