How to Stop Over thinking and Ruminating by Lori English
Rumination can make you feel as if you are losing your mind, but there are many practical ways to decrease ruminating and worrying. Specific ways you can put a stop to anxious thoughts by using coping skills and different techniques that explained here.
What is Rumination?
Rumination is thinking about thoughts over and over and there is no end to the pattern. It’s similar to when you are worried about a specific thing such as a work assignment and you are not able to come up with a solution to the problem. It is a never ending worry or thought pattern that can continue to cycle.
Questions that enter your mind during rumination periods are mostly anxious thoughts about completing tasks or repeating a thought in your mind because you are anxious about the outcome.
Brain And Neural Networks
The brain is a very complex organ that is studied in the field of neuroscience the difference between remembering a thought or a memory. There are many ways worrying can affect the decrease anxiety or self-doubt that is implicit in your mind.
If you are trying to change a pattern the best way is to interrupt the thought process with a tool that you can use. First, when the thought becomes too overpowering you can use practice mindfulness to slow down the patterns.
Rumination And Worry
The process of rumination is difficult to change when you are trying to connect your thoughts to a brain shift if you are already thinking negatively.
You are writing down a worry you have and giving yourself three times to worry during the day about it. This is allowing you to have a time to worry.
Another way of helping to decrease rumination is to remember a happy event in your life. It could be a great conversation, a family gathering, or getting married. These type of thoughts allow the brain to shift to a positive pattern.
Why Do We Worry?
Worrying is a way to try to control ” Anxiety” if we worry then we are doing something with our thoughts, however, worrying does nothing to help you relax or find a solution. ourselves. Worrying is in our nature to want to preserve ourselves and fear of death.
In our lives there are ups and downs that usually occur for most of us, and regulating emotions are easier for some people than others.
Having a bad day at work to some is enough to make some with anxiety react emotionally and continue to think of the consequences and then a scenario is made up that can make a person more anxious.
Having friends and reducing stress which can help the overall cycle of rumination. Other ways to decrease worrying and overthinking is developing coping skills that work for you by writing down a list you of fun activities that you can do to distract yourself when you are feeling worried.
An example of this list would be:
–Take time to think about someone you care about and what you can do for them.
-Go to the mall, a place such as a park, bookstore and begin to distract your mind by watching people and thinking what they are doing and why they are there.
-Reading, talking on the phone, anything that will distract the thoughts and shift the brain.
–Take a walk and look at different birds, Look at nature and get lost in the scenery of your environment.
Anxiety and Rumination
Many people who ruminate can have anxiety and depressive symptoms.
Since rumination is characterized by repeating the same thoughts over and over their style of thinking can be assessed. Failing to achieve our goals can be disappointing ,and if we are constantly thinking in a negative way our brain becomes used to this thinking that way.
According to a study done by,” Daniel P Johnson,” Mark A, Whisman” Gender Difference in rumination:” A Meta Analysis describes women are twice as likley as men to develop depression.”
In this research study men and women were put in different categories to measure their tendency to ruminate. Tests were given to each group which include questionnaires with a thirteen point scale questions that are directed towards rumination in depression.
The (RSS) Rumination of Sadness Scale is given to participants and focus on how they react to certain situations and concentrates on emotional regulation. According to the study, people that ruminate and worry are more likley to be depressed or diagnosed with an anxiety disorder.
The (RSS) Scale focuses on sadness, depression, and problem solving skills directly correlates with rumination and why others feel the need to worry and have these intrusive thoughts.
The results of the study show that women are more likely to have these type of thoughts and these study was helpful in finding solutions that can be administered to men and women.
The solutions are also based on the type of thinking, diagnoses, and overall desire to change. One way is to examine and look at the worries and ask are they real by a technique in therapy called grounding.
Another practical way to decrease worries is to write down their fears and worries and agree to just worry about them three times and put it away. This is having a plan what to do if you start to ruminate then you have a plan in action. At least you need to be able to recolonize the cycle of worry before it starts to spiral.
Going to therapist or clinician is optional can help with Cognitive Behavioral therapy training and teaching how to halt the intrusive thoughts. A lot of hope to stop rumination and get back to living a happy, content life.