Is rumination holding you back?
Mid March already and spring flowers delighting the souls. A mixture of weather in Newcastle Upon Tyne with gorgeous rainbows and slushy rain. A new website for the clinic is being designed and this has been so much fun, the creativeness of clinic life is an important component. My training in somatic and attachment is commencing soon which is rather exciting. Outside of clinic life it is a season of weddings and babies. The season, training and new transitions are a reminder of growth and life is fluid with changes along the way. The theme of this blog is rumination. It made me think of the different versions of us that people hold. Perhaps your co-worker does like you. Perhaps that person that didn’t smile at you was having a difficult day and it wasn’t about you. People sometimes make up stories of others to support their understanding and make sense of their reality or create a version that is more suitable. At times people put others down to make them selves feel better and support the reality they want. Kindness and peace is important in life. It is is important to understand of self what you put energy into. For those I have met and those I never have who regularly read my writing ….lets sprinkle love and kindness.
We all do it from time to time. We get caught up in a cycle of overthinking something we’ve said. For some this overthinking is daily, replaying scenarios in their mind and worrying about the past or the future. This is known as rumination, and it can be a powerful force that holds you back from reaching your full potential. Rumination is the act of continuously thinking about the same thoughts, which can often be negative or unproductive. This mental habit can lead to feelings of anxiety, depression, and a sense of being stuck in the past. When you ruminate, you are essentially spinning your wheels in the same place, without moving forward or finding solutions to your problems.
Rumination can have a significant impact on your mental health, relationships, and overall well-being. When you spend too much time dwelling on the past or worrying about the future, you are missing out on the present moment and the opportunities it holds. This constant focus on negative thoughts can also lead to increased stress levels, difficulty making decisions, and a sense of hopelessness. There are various reasons why people ruminate, including a tendency towards negative thinking, past traumas, low self-esteem, or a lack of healthy coping mechanisms. It can also be a learned behaviour from childhood, where rumination was used as a way to cope with difficult situations. Regardless of the underlying cause, rumination is a habit that can be broken with awareness, practice, and self-compassion.
Support for rumination
Fortunately, there are some strategies that can support you in decreasing the cycle of rumination and start living a more fulfilling life. Here are some tips to help you with your rumination and move forward:
- Become curious of when you ruminate and what is could be linked to e.g. self worth, esteem, confidence or a life event you might be going through.
- Practice mindfulness: Mindfulness techniques are helpful for some and for others now. Practice deep breathing, meditation, and grounding exercises, can help you stay present in the moment and prevent your mind from wandering into negative thought patterns. Relaxing music and guided mediations are useful for some. It’s about finding what works for you.
- Challenge unhelpful thoughts: This is based on cognitive behavioural therapy. When you aware of ruminating on negative thoughts, challenge them with evidence-based reasoning. Ask yourself if there is any concrete evidence to support these thoughts, or if they are just assumptions or fears. Are there alternative ways of thinking? Pushing pause and doing an activity can increase a new habit.
- Engage in activities you enjoy: Distract yourself from rumination by engaging in activities that bring you joy and fulfilment. Whether it’s spending time with loved ones, pursuing a hobby, or exercising, find ways to occupy your mind with positive experiences.
- Seek professional help: If you find that rumination is severely impacting your daily life and mental health, consider seeking help from a psychologist or therapist. They can provide you with tools and techniques to help you break free from rumination and move forward.
Rumination can be a powerful force that holds you back from reaching your full potential and living a fulfilling life. By practicing mindfulness, challenging negative thoughts, engaging in enjoyable activities, and seeking professional help when needed, you can break free from the cycle of rumination and start moving forward.
Remember, it’s never too late to bring change your mindset to support a more fulfilling life.
