Most of us have experienced this: a painful memory, a recurring worry, or a disturbing negative thought that we just keep returning to over, and over, and over.
This is rumination, and while it’s quite common, it’s not helpful or productive and it can be frustrating and limiting. We spend a lot of time thinking… without making any real progress.
The good news is that you can disrupt these negative thought patterns, letting them go, and moving past them.
This newsletter will provide you some practical tips for breaking out of these common ruminations:
Worries and anxious thoughts about health problems, bad things that could happen, or contamination
Resentments and angry thoughts about grievances with others, focusing on how someone wronged you.
Remorse and sad, guilty thoughts about regrets, things you’ve done wrong, or opportunities missed.
Worthlessness and repetitive self-criticism and thoughts of shame or inadequacy about yourself.
What is rumination?
Rumination is a pattern of repetitive, negative thinking that focuses on past events, current problems, or potential future threats. It involves replaying the same negative thoughts over and over in your mind, often without making any progress towards finding a solution or feeling better. Rumination can lead to feelings of hopelessness, anxiety, and depression, and can interfere with daily functioning.
Overthinking, on the other hand, is a more general term that refers to the process of thinking too much about something, often to the point of exhaustion or analysis paralysis. Overthinking can involve any type of thought, not just negative ones, and may or may not involve repetition. It can be caused by anxiety, stress, or a desire for control, and can interfere with decision-making and problem-solving.
In summary, rumination is a specific type of negative thought pattern that involves repetitive, unproductive thinking, while overthinking is a more general term that refers to excessive thinking about anything, not necessarily negative thoughts.
Why rumination is not good?
Rumination is not good for several reasons:
It can lead to negative emotions: When you ruminate on negative thoughts, you are essentially re-living the same negative experience over and over again. This can lead to feelings of sadness, anger, frustration, and hopelessness.
It can worsen mental health: Rumination has been linked to several mental health problems, including anxiety and depression. In fact, research suggests that rumination is a key factor in the development and maintenance of these conditions.
It interferes with problem-solving: Rumination tends to focus on the problem rather than the solution. This can make it difficult to come up with effective solutions or take action to address the problem.
It can lead to physical health problems: Chronic stress, which can result from rumination, has been linked to a range of physical health problems, including heart disease, high blood pressure, and diabetes.
It can interfere with relationships: Rumination can cause you to become withdrawn, irritable, and preoccupied with your own thoughts and feelings. This can make it difficult to connect with others and maintain healthy relationships.
Overall, rumination is not a productive or helpful way to deal with negative thoughts and emotions. It can have negative effects on both mental and physical health, interfere with problem-solving, and strain relationships.
What to do about rumination?
If you find yourself ruminating, there are several things you can do to address it:
Practice mindfulness: Mindfulness is the practice of being fully present and engaged in the present moment. By focusing on the here and now, you can break the cycle of negative thinking and reduce the impact of rumination. Mindfulness can involve meditation, breathing exercises, or simply paying attention to your surroundings and physical sensations.
Challenge your thoughts: When you notice negative thoughts, try to challenge them with rational, evidence-based thinking. Ask yourself questions like, “Is this thought based on facts, or just my feelings?” or “What evidence do I have to support this thought?” By questioning your negative thoughts, you can reduce their power over you and gain a more realistic perspective.
Engage in physical activity: Exercise has been shown to be effective in reducing rumination and improving mood. Even just a short walk or some gentle stretching can help you break out of negative thought patterns and boost your overall well-being.
Practice self-care: Make sure you are taking care of your basic needs, such as getting enough sleep, eating well, and staying hydrated. Engage in activities that bring you pleasure and relaxation, such as reading a book, listening to music, or taking a bath. By taking care of yourself, you can reduce stress and improve your ability to cope with negative thoughts and emotions.
Seek support: Don’t be afraid to reach out to friends, family, or a mental health professional for support. Talking about your feelings and getting feedback from others can help you gain perspective and develop more effective coping strategies.
Overall, breaking the cycle of rumination takes time and effort. By practicing mindfulness, challenging your thoughts, engaging in physical activity, practicing self-care, and seeking support, you can reduce the impact of negative thinking and improve your overall well-being.
What are the best evidence-based tools and therapies to overcome rumination?
There are various tools and therapies available that can help individuals overcome rumination. Here are some of the most effective ones:
Mindfulness-Based Cognitive Therapy (MBCT) – This therapy combines cognitive-behavioral therapy (CBT) techniques with mindfulness meditation. It helps individuals to develop a non-judgmental awareness of their thoughts, feelings, and bodily sensations. Studies have shown that MBCT is effective in reducing rumination and preventing relapse of depression.
Acceptance and Commitment Therapy (ACT) – This therapy emphasizes the acceptance of negative thoughts and feelings, rather than trying to avoid or suppress them. It teaches individuals to focus on their values and take committed action towards achieving their goals, despite difficult thoughts and emotions. ACT has been shown to reduce rumination and improve mental health outcomes.
Cognitive-Behavioral Therapy (CBT) – This therapy aims to identify and change negative thought patterns that contribute to rumination. It involves challenging negative thoughts, replacing them with more positive ones, and developing coping strategies for difficult situations. CBT has been found to be effective in treating various mental health conditions, including depression and anxiety.
Dialectical Behavior Therapy (DBT) – This therapy combines cognitive-behavioral techniques with mindfulness and skills training. It aims to help individuals regulate their emotions, manage interpersonal relationships, and tolerate distressing situations. DBT has been shown to be effective in reducing rumination and improving mental health outcomes in individuals with borderline personality disorder.
Exercise – Regular exercise has been found to have a positive effect on mental health, including reducing rumination. Exercise releases endorphins, which are natural mood-boosters, and can also help individuals to distract themselves from negative thoughts.
Sources and References:
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2013). Mindfulness-based cognitive therapy for depression: A new approach to preventing relapse. Guilford Press.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change. Guilford Press.
Beck, A. T. (1979). Cognitive therapy of depression: New perspectives. In J. P. Greenberg & C. A. Speisman (Eds.), Theories of Psychotherapy (pp. 306-315). John Wiley & Sons.
Linehan, M. M. (1993). Cognitive-behavioral treatment of borderline personality disorder. Guilford Press.
Craft, L. L., &Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary care companion to the Journal of clinical psychiatry, 6(3), 104-111.
Practical tips for each therapy:
Mindfulness-Based Cognitive Therapy (MBCT):
MBCT combines elements of cognitive-behavioral therapy (CBT) with mindfulness meditation. The goal of MBCT is to help individuals become more aware of their thoughts and feelings without getting caught up in them. Here are some practical tips for practicing MBCT:
Set aside time each day for meditation. Even just 10-15 minutes a day can be beneficial.
Practice mindfulness during everyday activities, like brushing your teeth or washing dishes.
Use the STOP method when you notice yourself getting caught up in negative thoughts:
Stop what you’re doing.
Take a few deep breaths.
Observe your thoughts and feelings.
Proceed with awareness.
Acceptance and Commitment Therapy (ACT):
ACT focuses on accepting difficult thoughts and feelings, rather than trying to avoid or suppress them. The goal of ACT is to help individuals live more meaningful lives, even in the presence of difficult emotions. Here are some practical tips for practicing ACT:
Identify your values. What’s most important to you in life? Use these values to guide your behavior, even when you’re experiencing difficult emotions.
Practice mindfulness to help you become more aware of your thoughts and feelings in the present moment.
Use defusion techniques to help you distance yourself from negative thoughts and beliefs. For example, you might imagine the negative thought as a cloud floating by, or a train passing through a station.
Take committed action towards your goals, even when it’s difficult. Use your values as a guide to help you stay on track.
Cognitive-Behavioral Therapy (CBT):
CBT aims to identify and change negative thought patterns that contribute to rumination. The goal of CBT is to help individuals develop more realistic, positive ways of thinking. Here are some practical tips for practicing CBT:
Keep a thought diary to track your negative thoughts and beliefs. Write down the situation that triggered the thought, the thought itself, and any emotions or physical sensations you experienced.
Challenge negative thoughts by asking yourself if they’re really true. Are there any facts to support the thought, or is it just a belief?
Replace negative thoughts with more positive ones. For example, if you’re thinking “I’m a failure,” try replacing it with “I’m not perfect, but I’m doing my best.”
Develop coping strategies for difficult situations. For example, if you tend to ruminate when you’re feeling anxious, try practicing relaxation techniques like deep breathing or progressive muscle relaxation.
Dialectical Behavior Therapy (DBT):
DBT combines elements of CBT with mindfulness and skills training. The goal of DBT is to help individuals regulate their emotions, manage interpersonal relationships, and tolerate distressing situations. Here are some practical tips for practicing DBT:
Practice mindfulness to help you become more aware of your thoughts and feelings in the present moment.
Use distress tolerance skills when you’re feeling overwhelmed or distressed. For example, you might try distracting yourself with a pleasant activity, or using imagery to soothe yourself.
Use emotion regulation skills to help you manage difficult emotions. For example, you might try identifying and labeling your emotions, or using opposite action to change the way you’re feeling.
Practice interpersonal effectiveness skills to help you communicate effectively and assertively in your relationships. For example, you might try using “I” statements to express your needs and feelings.
Exercise:
Regular exercise has been found to have a positive effect on mental health, including reducing rumination. Here are some practical tips for incorporating exercise into your routine:
Choose an activity that you enjoy and that fits your lifestyle. This could be anything from running or swimming to yoga or dancing.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Make exercise a habit by scheduling it into your day, just like any other appointment.
Use exercise as a way to take a break from rumination. Instead of thinking about your problems, focus on your breath, your movements, or the scenery around you.
Try exercising with a friend or in a group. Not only can this be more motivating, but it can also provide a social connection that can help reduce rumination.
Gratitude:
Practicing gratitude involves focusing on the positive things in your life, rather than the negative. This can help shift your perspective and reduce rumination. Here are some practical tips for practicing gratitude:
Start a gratitude journal and write down 3-5 things you’re grateful for each day.
Make it a habit to express gratitude to others. This could be as simple as saying “thank you” or writing a thank-you note.
Look for the positive in difficult situations. For example, instead of focusing on the things you didn’t get done, focus on what you did accomplish.
Practice mindfulness of gratitude by taking a few moments each day to savor the good things in your life. This could be anything from a beautiful sunset to a delicious meal.
Self-Compassion:
Self-compassion involves treating yourself with kindness and understanding, rather than self-criticism. This can help reduce rumination by helping you break free from negative thought patterns. Here are some practical tips for practicing self-compassion:
Treat yourself as you would treat a friend. Imagine what you would say to a friend who was going through a difficult time and say those same things to yourself.
Practice mindfulness of self-compassion by paying attention to your thoughts and feelings without judgment.
Use positive affirmations to counteract negative self-talk. For example, if you’re thinking “I’m not good enough,” try saying “I am enough just as I am.”
Practice self-care by taking care of your physical, emotional, and spiritual needs. This could be anything from getting enough sleep to practicing relaxation techniques.
As a reference, to learn more about these therapies, please check these practical resources:
Cognitive Behavioral Therapy (CBT):
Practical book: “Feeling Good: The New Mood Therapy” by David D. Burns
Youtube channel: Therapy in a Nutshell
Podcast: Feeling Good: The New Mood Therapy Podcast by David D. Burns
Mindfulness:
Practical book: “The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression and Emotional Distress” by John Teasdale, Mark Williams, and Zindel Segal
Youtube channel: The Honest Guys
Podcast: Mindfulness Mode by Bruce Langford
Acceptance and Commitment Therapy (ACT):
Practical book: “The Happiness Trap: How to Stop Struggling and Start Living” by Russ Harris
Youtube channel: The ACT Approach
Podcast: The ACT Matrix with Kevin Polk
Interpersonal Therapy (IPT):
Practical book: “The Interpersonal Solution to Depression: A Workbook for Changing How You Feel by Changing How You Relate” by Jeremy D. Safran and J. Christopher Muran
Youtube channel: IPT Institute
Podcast: The Interpersonal Approach with Dr. Lillian Comas-Diaz
Exercise:
Practical book: “Spark: The Revolutionary New Science of Exercise and the Brain” by John J. Ratey
Youtube channel: FitnessBlender
Podcast: The BodyLove Project with Jessi Haggerty
Gratitude:
Practical book: “The Gratitude Diaries: How a Year Looking on the Bright Side Can Transform Your Life” by Janice Kaplan
Youtube channel: Lavendaire
Podcast: The Gratitude Diaries by Janice Kaplan
Self-Compassion:
Practical book: “Self-Compassion: The Proven Power of Being Kind to Yourself” by Kristin Neff
Youtube channel: Kristin Neff
Podcast: Self-Compassion with Kristin Neff
Takeaway…
Practice mindfulness: Mindfulness is the practice of being fully present and engaged in the present moment. By focusing on the here and now, you can break the cycle of negative thinking and reduce the impact of rumination. Mindfulness can involve meditation, breathing exercises, or simply paying attention to your surroundings and physical sensations.
Challenge your thoughts: When you notice negative thoughts, try to challenge them with rational, evidence-based thinking. Ask yourself questions like, “Is this thought based on facts, or just my feelings?” or “What evidence do I have to support this thought?” By questioning your negative thoughts, you can reduce their power over you and gain a more realistic perspective.
Engage in physical activity: Exercise has been shown to be effective in reducing rumination and improving mood. Even just a short walk or some gentle stretching can help you break out of negative thought patterns and boost your overall well-being.
Practice self-care: Make sure you are taking care of your basic needs, such as getting enough sleep, eating well, and staying hydrated. Engage in activities that bring you pleasure and relaxation, such as reading a book, listening to music, or taking a bath. By taking care of yourself, you can reduce stress and improve your ability to cope with negative thoughts and emotions.
Seek support: Don’t be afraid to reach out to friends, family, or a mental health professional for support. Talking about your feelings and getting feedback from others can help you gain perspective and develop more effective coping strategies.
Overall, breaking the cycle of rumination takes time and effort. By practicing mindfulness, challenging your thoughts, engaging in physical activity, practicing self-care, and seeking support, you can reduce the impact of negative thinking and improve your overall well-being.