10 Ways to Cope with Rumination

10 Ways to Cope with Rumination

by Christina Fenske

What is Rumination?

According to Very Well Mind, (2022) indicates that, “Rumination involves repetitive and passive thoughts focused on the causes and effects of a person’s distress. However, these thoughts do not lead to the person engaging in active coping mechanisms or problem-solving strategies that would relieve distress and improve mood.”

What are the Signs and Symptoms of Rumination?

Rumination is a major part of depression. Often if a person chronically broods they will be more prone to symptoms of depression and counselling may be less effective. Some of the signs and symptoms of rumination included:

• Excessive talking about a painful topic
• Excessive thinking about a painful topic or behavior
• Sadness
• Numbness
• Irritability
• Mood swings
• Concentration problems
• Loss of interest in usual activities
• Loss of energy or motivation
• Feelings of worthlessness or helplessness
• Excess fatigue or excess sleeping
• Appetite disturbances
• Suicidal thoughts

Causes of Rumination

There may be many causes of rumination one is repetitive brooding as a coping strategy or it could be due to a negative childhood or teenage event(s). We’ve included some other identified causes as follows:

1. Stress: Stressful situations can lead to ruminating on negative thoughts and worrying about the future.

2. Anxiety: Anxiety can lead to rumination because it’s a way to protect ourselves from the fear of the unknown.

3. Depression: Depression can lead to rumination because it can cause a person to focus on negative thoughts and feelings.

4. Trauma: Trauma can cause ruminating on painful memories and feelings from the past.

5. Personality: Certain personality traits, such as perfectionism and neuroticism, can lead to rumination.

6. Cognitive distortions: Cognitive distortions can lead to ruminating on negative thoughts and feelings.

10 Ways To Cope with Rumination

Tips that can help reduce your ruminating thoughts below:

1. Identify and challenge unhelpful thoughts.
2. Practice mindfulness and meditation.
3. Exercise regularly.
4. Get enough sleep.
5. Eat a balanced diet.
6. Take regular breaks during the day.
7. Connect with family and friends.
8. Talk to a therapist.
9. Write down your thoughts and feelings.
10. Seek out activities that make you feel good.

Additional Helpful Tips To Manage Rumination

• Take a break from ruminating by doing something else. Find something that provides a distraction, such as going for a walk, listening to music, calling a friend, or doing a puzzle.
• Practice mindfulness. Notice when you start to ruminate and try to bring your attention back to the present moment. Notice the sights and sounds around you and focus on your breath.
• Reframe your thinking. Try to replace your negative thoughts with more positive ones. For example, instead of thinking “I’m a failure,” tell yourself “I may have made a mistake, but I can learn from it.”
• Try journaling. Writing down your thoughts can help you get them out of your head and give you some perspective.
• Talk to someone. Talking to a friend or therapist can help you express your feelings and get support.
• Exercise. Exercise can help reduce stress levels and make you feel better.
• Challenge your thinking. Ask yourself questions about the accuracy of your thoughts. Are they really true? Would someone else view the situation differently?
• Prioritize self-care. Make sure to get enough rest, eat healthy meals, and engage in activities that bring you joy. Taking care of yourself can help reduce feelings of stress and anxiety.

If you’re interested in reading more on this topic please take a look at this article on Rumination. And share our link with someone you think would be helped by this information.

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