What is rumination in psychology and how to get rid of it - tips and tools from a psychologist

practicing psychologist, lecturer at the online school of psychological professions “Psychodemia”

“Unpleasant life events, in addition to negative emotions, can cause fixated thoughts about what happened. Made a mistake at work – we scroll through the situation, its consequences. Broke up with a loved one – we think about the impossibility of creating a new relationship. These can be very different things and moments. One thing is the same – thoughts about them are replayed over and over again. These are the ruminations. Let’s take a closer look at them.”

Ruminations are “mental gum,” repeated thoughts about oneself, events, and actions. The key point here is the nagative coloring of these musings. We think about how badly we have acted, what a bleak future awaits us, and so on. Such thoughts increase the risks of developing depression and anxiety disorders, and reduce the quality of life. This is why rumination is important to notice and stop. To learn how to get rid of intrusive thoughts, it is first worth understanding where they come from.

When do ruminations occur?

There is no single explanation for the causes of rumination. However, there are several factors that influence their occurrence. In them, it can be seen that absolutely all of us have a tendency to resort to “mental gum”.

1. High levels of stress. Ruminations have a strong connection to emotions. The more we experience them, the more likely it is that a fixation on negative thoughts and experiences will occur. If we care a lot about work, our loved ones, and the well-being of the world at large, this permanent worry and anxiety can cause rumination.

2. Loss and trauma. People who have experienced the loss of loved ones, divorce, trauma, or other emotionally difficult events may “rumination” about them and the feelings associated with them.

3- Low self-esteem and perfectionism. Here the risk of regularly reflecting on one’s shortcomings, mistakes, and imperfections is high. As a result – avoidance of positive events in life for fear of stumbling again and doing something “not perfect”.

4. peculiarities of brain functioning. Part of the research says about the relationship of excessive activity of the amygdala with rumination. That is, the more active this area of the brain, the greater the risk of starting to ruminate about what happened. However, these studies still need to be developed.

In addition to the above, the perceived importance of the moment contributes to the “triggering” of rumination. For example, if we do not care about a failure, mistake, or event, if it does not affect our self-image or future, the risk of rumination is extremely low. When the importance of events is high, the opposite happens: rumination takes up most of our thoughts. They literally consume us.

There are interesting studies showing the relationship between rumination and mental disorders. On the one hand, the former is a factor influencing the development of the latter. But the presence of disorders, in turn, also affects the frequency of rumination and the resources that help you cope with it. Therefore, if you find it difficult to struggle with intrusive thoughts, safely seek help from psychologists and psychiatrists.

How to spot rumination?

It can be difficult to track down “mental gum”. However, there are signals that highlight its presence. Let’s analyze each of them.

Negative emotions. Guilt, shame, disappointment, fear and anxiety. These are the feelings that arise most often. If you feel their presence, there is a chance that the rumination is somewhere near. Especially dangerous when such emotions do not leave you for a long time.
Problems with sleep. Can not sleep because you think about the future? Trying to analyze events that have not even happened yet, and find solutions to hypothetical problems? Or is the same story from the past in your head? Like how you once embarrassed yourself in front of someone? It seems to be rumination.
Lack of focus on things, decreased motivation. Can’t focus on things, are your thoughts wandering somewhere else? If you’re worrying about deadlines, thinking you’re not capable of meeting them, and berating yourself, that’s “mental ruminations” too.

To better track rumination, cognitive-behavioral therapy (one of the evidence-based methods of psychological help) suggests using a thought diary. It is organized according to the following formula: description of the event – description of thoughts – description of emotions and actions. This kind of recording of feelings in conjunction with the event helps to better understand the reasons for one’s fixated thoughts and feelings.

5 tools to inhibit rumination

Recognizing rumination is the first step towards interrupting the “mental cud.” Each time we notice the presence of looped thoughts and give them a specific name, we literally catch the “beast by the tail” – thus gaining the ability to interact with them. Once you notice you are ruminating, you can use the following tools.

1. Stress Relief

Any physical activity, exertion – something that allows you to move your focus into your body – works well here. This can include washing your face with cold water. When the focus goes into the body, the tension is released, and in this case, the negative feelings go away as well.

2- Seeking support from loved ones

Talking to a close friend, family or partner can help you express your feelings and thoughts. Other people’s perspective can reduce the negative feelings that are so strongly associated with rumination. Remember, however, it is important to seek support from those who will truly understand, not judge you.

3. gaining control

It’s worth shifting your focus to what you can realistically control right now. If you’re scared of the unknown, it’s a good idea to think about what you can handle and what’s beyond your control. Focus on planning and implementing what is within your control. You can start with a plan and common goals.

4. Self-compassion

Practices that develop a view of yourself as your friend can help you deal with guilt and shame. Try to reflect: if your loved one were in this situation, would they blame themselves, would they shame themselves? How would you support him or her? Look at yourself through your significant other’s eyes. Is everything so terrible? Or is it worth remembering that everyone has the right to make mistakes?

5. Unity with nature

If you are skeptical of such advice, then take into account that there are scientific studies that confirm the ability of nature to calm our minds. Therefore, if the weather is nice, you can go for a walk in the park and try to concentrate not on your worries, but on what surrounds you: trees, grass, flowers. Look up at the sky overhead, take a deep breath.

The tools above may not always work. Alas, not all emotions are so easy to deal with. You also need to realize that rumination and heavy feelings are not the fault of the person who is dealing with them. Often traumatic experiences and uncertainty lead to a state of “I don’t know and I can’t deal with it.”

If you find yourself in a situation of severe emotional distress and regular rumination, you need to seek professional help. A psychologist will help you stop the flow of exhausting thoughts and reconsider the ideas behind them. A psychiatrist will prescribe medication, if necessary.