At some point in our lives, we all get caught up in repetitive thinking, experience anxiety over certain situations, and dwell on unpleasant thoughts of the past. When we start to regularly slip into this mode of cyclical destructive thoughts – focusing on and blaming ourselves for negative events or feelings of hopelessness for the future – this is known as rumination.
What Does Rumination Mean?
Rumination is a pattern of repetitive thinking that centers around negative thoughts without resulting in active coping skills or problem-solving strategies. The American Psychological Association (APA) defines rumination as “obsessional thinking involving excessive, repetitive thoughts or themes that interfere with other forms of mental activity.” This cycle of negativity can be a symptom of various mental health conditions, such as OCD and anxiety, or can be the cause of issues in the future, including depression.
In many circumstances, reflecting on past experiences can be cathartic. Rumination, however, doesn’t lead to resolutions because the focus is on past negative events or emotions, amplifying the person’s catastrophic thinking and leaving them unable to see a way out of constant and repetitive fear, anxiety, or depression.
What Causes Rumination?
Some level of rumination is normal for people – we all stress about life from time to time depending on the circumstances, or because we believe that by ruminating, we can gain greater insight into the situation. Ongoing, life-affecting rumination can be the result of a wide variety of causes, which may include:
- Poor Self-Esteem
- History of Trauma
- Recent Stressful Events
- Ongoing Health Concerns
- Need for Control or Perfectionism
- History of Anxiety
- Preoccupation with External Perceptions
What Happens during Rumination?
Rumination, at its core, is a negative action, causing critical thought patterns that don’t allow for proper emotional processing of an experience or situation. This preoccupation becomes a cycle, causing the person to feel worse and worse, and no closer to a solution as they remain focused on the problem for extended periods of time. It’s not uncommon, then, for rumination to result in enhanced feelings of depression or anxiety.
Is Rumination the Same Thing as Anxiety?
While the two are similar, it’s important to note that rumination is a different form of “worry” than anxiety, with overlapping tendencies. Rumination tends to be rooted in negative emotions or thoughts, while anxiety focuses on feelings of uncertainty. More, rumination is often a reflection of events that happened in the past, and anxiety centers on the now, or worrisome anticipation of the future. That said, rumination can be the cause of an anxiety disorder, along with other mental and physical issues.
Can Rumination Affect Physical or Mental Health?
Yes! When not properly addressed, rumination can turn into a habit that affects one’s health, whether by magnifying existing symptoms or leading to the development of new physical issues or mental health conditions. These include:
Physical Effects:
- Inflammation within the Body
- Worsening of Pain
- Weight Fluctuations
Mental Health Effects:
- Emotional Distress
- Feelings of Helplessness
- Worsening Depression Symptoms
- Worsening Anxiety Symptoms
- Cognitive Difficulties
- Chronic Stress
- Higher Risk of Substance Abuse
For those already struggling with mental health conditions like depression, anxiety, PTSD, eating disorders, and OCD, rumination can contribute to these existing symptoms. This may include repetitive thoughts about specific fears or negative emotions, excessive worrying over food and weight, or even reliving traumatic experiences.
How to Break the Cycle of Rumination
It can be difficult to break the habit of rumination, but not impossible! The first step is recognizing the problem in order to stop these intrusive thoughts. Below are a few tips for overcoming rumination on your own.
Distract Yourself
Find activities that distract you from negative thoughts and force you to focus on the now, such as doing a puzzle or crossword, watching a favorite show, hanging out with a friend, or reading a book.
Get Moving
Exercise is a great way to not only focus on the now and push away those negative thoughts, but also focus on physical health. Bonus points for exercising outside – the great outdoors is proven to reduce rumination!
Change the Scenery
Do you have a particular place where you feel warm and happy? Make a point to visit! This could be a café, a local bookstore, a park, the beach, or any other location that inspires positivity.
Minimize Social Media
Endless newsfeeds can lead to endless rumination. Stop scrolling, unfollow accounts that cause negative emotions, or pause or even deactivate your social media profiles until you’re in a better headspace.
Embrace Imperfection
We’ve all heard the saying, “there’s no such thing as perfect.” This is an important reminder, as the concept of perfectionism can lead to a fear of failure or ruminating on negative thoughts on why perfection has yet to be achieved. Instead, set realistic goals and allow yourself grace if achieving them takes longer than expected.
Boost Your Self-Esteem
Many people who struggle with rumination also struggle with their self-esteem. As you embrace imperfection, take the time to appreciate who you are and the value you bring to the world.
Take Action
Turn the tables on those negative thoughts by taking them from concept to creation. Write the worry down on a piece of paper, followed by the action you can take to address it. Worried about a job hunt? Revamp your resume! Reflecting on a traumatic experience? Reach out to a friend, family member, or professional to talk through it. The more you can control the worry, the less you’ll need to worry about it.
Therapy May Be the Solution for Rumination
If you still find yourself trapped in the cycle of rumination, don’t hesitate to reach out to a mental health professional. Mindful Health Solutions is here to help you address feelings of anxiety or depression and get to the root cause of the issue to produce acceptance, perspective, and positive solutions over negative thoughts. Treatment may include psychotherapy or innovative therapies like Transcranial Magnetic Stimulation (TMS), Ketamine Infusion Therapy, and SPRAVATO (esketamine).
You are not alone. You deserve to feel better. Mindful Health Solutions can help.
