You may not have heard of the concept of rumination, but, chances are, you’ve fallen prey to this habit. You may not have heard of the concept of rumination, but, chances are, you’ve fallen stop worrying and start living pdf to this habit. In human terms, rumination can be described as obsessive thinking.
Something bad happens and you run the whole situation through your mind over and over and over again. This form of thinking can ultimately lead to depression, so overcoming it is an important step for improving your mental health. Even negative events that happen in your life are learning opportunities. Humans learn from trial and error, which isn’t possible without some negative events to help to push us to be creative and innovative. Focus on the chance to grow and learn from each experience. Learn to separate yourself from things that happen to you.
Instead of assuming bad things only happen to bad people, realize that bad things do happen every day and it is up to you how you react. You can look at the negative as just an experience that you can learn from. Don’t take the event personally about who you are overall and move forward. Ask yourself what’s the worst that can happen. Thinking about what’s bothering you in this way can remove some of the power of your fears. The biggest part of the fear is running every scenario through your brain to the point of exhaustion.
Taking a realistic approach can help. Figure out what is the worst possible outcome and then realize that, even if it were to occur, it is not the end of the world. This type of negative thinking can give you very real physical pain, may lead to trouble sleeping and other issues. It is important to find a way to work past the fear and live without these symptoms. Sometimes, you might ruminate after encountering a certain stimulus. Look closely at your rumination behaviors and determine which triggers are causing them.
Then, find ways to remove the stimulus. A good way to start to look at triggers is to keep a journal and write down each time you fall into this behavior. In the moment, record what thoughts or experiences started the process and this would be a trigger for you. An example of a trigger could be a visit from your mother-in-law. If you share a rocky history, you may obsess over her next unannounced visit because you fear it will end badly. Changing a bad habit is best achieved by locating another behavior—ideally, a healthier one—that could meet the same objective.
For example, if you tend to worry a lot about emergencies, take some time to get yourself prepared so you know even in an emergency you are OK. Put your thoughts to good use and take it a step further by helping others prepare for these events as well. It is a great distraction from running the worst case scenario in your head over and over. This means getting in touch with your thoughts, actions and reactions. This is also a process that uses calming activities like yoga to move past stress and not focus on the negative.
Understanding that you have a tendency to overthink things is a huge step towards being mindful because you can attribute much of your stress to this habit and not to actual events. Awareness relating to the outcomes of the stress will also help in learning to not let the stress hurt you physically. Schedule a daily worry period. You may not be able to completely stop the obsessive thoughts but you can isolate them to a short part of your day.