What is rumination?
You know when you get something in your head and it goes around and around? Other times, something pops in your head, which leads to something and this continues until you refocus yourself or become distracted elsewhere. This is rumination. Everyone does it, but most people don’t think about it.
How can it make my anxiety worse?
Rumination isn’t a problem unless it is interfering or causing problems in your life. This can happen if your thoughts are negative “glass half empty” type thoughts, which continue in a downward spiral. Rumination can also start as an anxious thought or a worry. However, if this leads to a spiral of anxious, worried thoughts, this could be a concern. This is how rumination can make your anxiety worse.
How do I manage my rumination?
The key is being able to manage your rumination. Sometimes people will wake up during the night with anxious thoughts about something need to do, should have done or forgot to do. Does this sound like you? I am a fan of keeping a pad of paper and a pen by your bed at night. This often works great for people that wake with “to do” thoughts. When you wake up, write down whatever is popping in your head. This allows the brain to let it go and often you will drift back to sleep.
The paper and pen by your bed is an example of managing your rumination. Find a skill or strategy to deal with whatever thought is causing the rumination. This allows it to be contained, rather than it taking over your thoughts.
Distraction is another good strategy to manage your rumination. It can be a great tool for lots of issues. Have you ever experienced excessive worry about something you couldn’t control, maybe waiting for the phone to ring or a response after a job interview? You can’t do anything to speed that up, but the waiting causes your mind to wander onto every possibility. Distraction is simply getting your mind off of the negative thought and refocused onto something else. If you can refocus onto something positive, that is even better! Next time you are worried or waiting for something try watching tv, listening to music or calling a friend to go to a movie or dinner at a favorite restaurant. It will help pass the time, put you in a more positive mindset and probably forget all about what caused your worries.
Rumination is like a ball rolling down a steep hill. The more we let it get away from us, the more speed it picks up. Pretty soon it is out of control. So, the best way to manage your rumination is to be proactive, to not let it get out of control. If you notice a pattern with overwhelming, negative or worried thoughts taking over at inappropriate times, take control. Come up with a strategy to change the behavior. You can also get ideas from a loved one or from an anxiety therapist. Maybe try something listed above. Then, the next time you find yourself ruminating, give it a try and see if it works. Remember habits can be hard to break, so you may need to attempt this change more than once.
Are you interested in Counseling for your Anxiety?
Rumination doesn’t have to take over your life. If you are interested in seeing a psychotherapist for anxiety or would like additional information and feel that we might be able to help, call or contact us to schedule an appointment or inquire about a free consultation.