Managing Rumination

What is Rumination?

Rumination involves repetitive thinking and dwelling on a specific thought, rooted in the past

or future. Typically, rumination fixates on unchangeable aspects, such as past events, distinguishing it from future-oriented "worrying." This pattern can lead to a negative focus, feelings of hopelessness, and may contribute to depression and heightened anxiety, or be indicative of these conditions. Accompanying symptoms often include irritability, sadness, numbness, and a lack of motivation.

This symptom is frequently observed in individuals with Depression, Obsessive-Compulsive Disorder (OCD), and Generalized Anxiety Disorder, although it may also manifest independently of these diagnoses.

How do I know I am ruminating?

Identifying when rumination is occurring and the triggers for this negative thought cycle is the first step in managing rumination.

It can be difficult to identify a loop when you're used to or find meaning in the rumination. Sometimes ruminating can trick us into thinking that we are problem solving or need to analyze a situation or issue because it will bring along a solution. Ruminating on a topic or situation may feel helpful at first, but it can quickly lead to feeling worst and cause you to want to isolate, excessively talk about the subject or feel overwhelmed.

You may find yourself getting lost in an internal dialogue or find that your mind comes back to the issue once you get distracted- this is your sign to take action.

How do I get relief?

There are strategies to manage and prevent rumination and looping patterns. Relief is attainable, with consistency and practice.

1. Use grounding techniques to anchor you in the present moment.

Once you realize you are in a rumination loop, engaging in a brief grounding exercise can reorient you to your present environment and context. It can provide the cognitive clarity needed to evaluate the thoughts that are contributing to your distress in a non-reactive way.

Below are some recommendations for grounding:

1. Body Scan

2. 5-4-3-2-1 Sense Technique (Name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste.

3. Breathing Exercises (Breathe in for 4 counts, HOLD for 4 counts, exhale for 4 counts, repeat as needed)
   

2. Engage in a healthy distraction.

The key here is not to engage in a mechanism that is rooted in escapism such as scrolling through social media or a vice. These distractions may feel like a brain break and relief from the thought pattern, but really act as a temporary solution, because typically the intrusive thoughts reappear quickly. Instead, engage in an activity that can allow your brain to take a healthy break while stimulating and engaging your senses such as a calling a friend, exercising, taking a walk outdoors or spending time with your pet.

Simple activities like these that engage senses while allowing the nervous system to decompress will give your mind and body time to reset and not just PAUSE the rumination.

3. Come back to the thought with a different perspective.

Instead of letting the thought intrude when you least expect it, come back to it when you are ready with a curious and inquisitive lens.

After giving yourself time to ground and take a meaningful break, pose basic problem-solving questions to decide if a plan of action is needed regarding the subject of your rumination. Take a pen and paper and dedicate yourself to the task of unraveling or "decoding" this rumination. Helpful questions to ask yourself during this time may include:

• Does thinking about this change the outcome or what has happened? If so, how?

• Is there anything that you can do that is within your control? If so, list those things.

  • If you created a list of actions, look at this list decisively and break it into smaller meaningful actions and add details regarding when, how, etc.

• Is there a simpler way to look at this problem? Is it possible to be less harsh on yourself?

• If the rumination is based in something in the past (like a memory) that cannot be changed, is there something different you can do in the future? What did you learn from the situation? Is there an opportunity for growth?
  

Some insights from the questions above can be changed into actionable steps for change or a meaningful plan of action. If that is the case, when and if a loop reoccurs, engage in steps one and two again and then review your responses from step three to remind yourself of your plan to stop the loop.

When rumination stems from a traumatic event or memory that you're attempting to understand or resolve, continuous self-care and grounding techniques can be valuable in fostering gentleness and self-compassion.

Revisit the first two steps as often as needed, then go over your notes from step three, reminding yourself of what you can control. Sharing these notes with a supportive person, like a counselor, can also be beneficial for additional reflection and trauma processing.

Be gentle with yourself throughout this process. It takes time to build thought patterns and it will take time to break them down and create new ones.