Are you Ruminating?

Are you thinking about that thought over and over in your head? Are you replaying a situation, an argument perhaps? Are you having continuous thoughts, some even dark or sad? The process of thinking about the same thought continuously is called rumination. Ruminating thoughts are intrusive, excessive and can be detrimental to your mental health. We’ve all experienced a time when certain thoughts have consumed us for a short period. Eventually we work through those thoughts, find solutions, or talk ourselves off the ledge.

The ruminating was temporary and it was eventually resolved. But what happens when those thoughts continue to consume us? What happens when we can’t turn the thought button off? Well, the ruminating is now a problem. Spending an overwhelming amount of time in our thoughts can have negative effects on our daily living including being able to concentrate, complete daily tasks, relate to others, and even stop us from experiencing positive emotions. Signs that excessive rumination is affecting you may include feeling tired, fatigued, and overwhelmed. Some physical signs that excessive rumination is affecting you are muscle tension, increased heart rate, shortness of breath/heavy breathing, sweating, and digestive issues.

If you’re experiencing any of the above mentioned, it may be time to get some help. Whether going to your primary care physician or seeking the help of a licensed mental health clinician you don’t have to do this alone! In the meantime, here are some things that you can do to harness the ruminating and potentially kick it to the curb.

Journaling

Write down those thoughts! Keeping a journal or just writing it out on a piece of paper can be a huge relief. For lack of a better word, “Dumping” these thoughts on a sheet of paper may serves as a way to rid them out of your mind even if it’s just temporarily. This is especially beneficial if you’re having trouble sleeping at night because the ruminating creeps up at the end of your day.

Mindfulness/Meditation

This is by far my favorite! Practicing mindfulness/meditation can be done anywhere. Whether you’re at home or even work, taking a few minutes to get in tune with what and how you’re feeling can help redirect those negative emotions/thoughts. Taking a couple minutes in silence to yourself, to breath, and reflect is powerful. This can be incorporated into your daily schedule whether its first thing in the morning or in the middle of the day.

National Suicide Prevention Lifeline: 1-800-273-TALK (8255) or Text Hello: 741741