7 Ways to Cope with Ruminating
Painful ruminations can cause a great deal of anxiety. Ruminations are a form of overthinking that can be something we do to try and reassure ourselves of past mistakes, or a fear about uncertainty in the future. Here are some simple skills to bring yourself to a place of calm and help you to move forward. As with any skill practicing on a daily basis will help you benefit the most.
Reframe Your Thinking
Being stuck on worries can cause lots of stress. Take back control on how your mind is thinking through shifting on what you choose to focus on. Clear your mind by making a list of your successes for the week. Make your ruminating work for you by focusing on positive ruminating such as creating a gratitude list.
Be OK With Living In Uncertainty
Ruminating can be a form of trying to avoid uncertainty and create that illusion that we can eventually reach 100% certainty if we think through it enough. Learn how to be curious to the feeling of uncertainty instead of trying to avoid it at all costs.
Do Something Else
There’s nothing like some fresh air and sunlight to ease anxiety. Take a few deep breaths or physically move yourself to another setting. Write down everything that needs to be done around the house or errands that need to be complete into your phone or onto a sheet of paper. Start checking off the list.
Add More Fun to Your Life
It’s so important to try and bring a sense of humor and fun back into your life and it can be hugely beneficial for our mental health. Seek out people, places and things such as a funny program or your favorite stand up comedian.
Try Using Your Body Not Your Brain
Since it’s our brains that can get us into trouble it may be best to use our bodies to shock our brain into new ways of thinking. This can be done by activating the parasympathetic nervous system. In doing so our minds can go into a place of peace and calm and the stress response can be paralyzed. You can try this by taking a cold bath or shower, yoga, massage, exercise and meditation.
Practice Mindfulness Exercises
Grounding yourself in the present can keep you ruminating from the past or future. If your anxiety is difficult to control, try deep-breathing from your belly. While you do this, concentrate on five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This can help calm you when you’re feeling a panic or anxiety attack start to arise.
Use Your Support Network
Try to open up and share the burden with a trusted, safe friend or family to chat or talk about difficult emotions you are having. Ask for advice. It may also help to vent with a Facebook support group or other online message board.
If you find your ruminating to be impacting your ability to be happy, and successful, perhaps contributing to unmanageable anxiety and/or OCD it might be time to speak with a professional who can help. Please contact Minds at Peace today for an initial consultation.