12 Ways to Stop Rumination and Overthinking
Do you ever find yourself worrying about the same thing over and over again? You wake up and instantly the same thoughts pop into your mind as yesterday...“What if this doesn’t work out? What if something or someone prevents me from achieving this goal? What if I won’t be able to figure out how to overcome this challenge?”
We all have ruminating and excessive thoughts sometimes. It can be hard not to get caught up in creating worst-case scenarios when we’re presented with a challenge. Even if your life is going well overall, you might still find yourself spiraling into negative thoughts and overthinking…all of this is normal.
The good news is that you can train your brain to stop the thoughts that are unnecessarily causing you stress and anxiety. You can even learn to start seeing the world through fresh, positive, and more empowering eyes! In today’s post, we’ll share a few ideas to help you stop ruminative thoughts and start thinking in more positive ways.
Why do we ruminate in the first place?
When we talk about ruminating thoughts, we typically talk about thoughts that don’t make us feel good… those associated with fear, stress, and anxiety or other negative emotions. (Because if we were ruminating on how grateful we are for our life, we probably wouldn’t feel a need to stop those thoughts.)
Ruminating usually takes the form of:
incessantly thinking about something that happened in the past OR
worrying about what’s going to happen in the future.
Oftentimes, the two go hand in hand. Something that happened days, weeks, or even years ago could have such a strong effect on us that we think every future experience will be like that as well. It’s how the brain is wired to be on alert so you don’t repeat the same “mistakes” twice.
There’s a reason for this tendency to ruminate on negative thoughts - even if you consciously don’t want to. This has to do with your brain’s survival system. Your brain wants to protect you from danger so it brings negative situations to the top of your mind first. Your brain wants any potential threat removed before it will allow you to see opportunities or to feel gratitude and other positive emotions.
So how do you actually train your brain to stop the rumination and start thinking differently? The Three Breath Meditation is a great way to start and here are 12 techniques you can incorporate into your life right now!
12 ways to stop rumination
Get back into the present moment with mindfulness
Research shows that mindfulness helps reduce rumination because it quiets activity in the default mode network - the part of your brain associated with rumination. While mindfulness can include meditation, it also includes other activities you can easily do in the midst of your day to bring your attention back into the present moment. We’ve listed several such ideas below.
Bring attention to your body
Shifting your focus away from your mind and back into the body can help disrupt rumination. When you find yourself getting caught up in a cycle of thoughts, try returning your attention to physical sensations such as noticing the feeling of your feet on the floor, the hands on your lap, or the feeling of your legs and buttocks sitting on a chair. This Progressive Relaxation Meditation can help you focus on the physical sensations, you will systematically tense and relax muscle groups to bring about a state of calm relaxation.
Focus on a sound
In a similar way as shifting your focus to physical sensations, try shifting your focus to a sound around you. It could simply be the sound of your own breath. Or if there are other sounds around you such as the hum of the ceiling fan, the AC, the refrigerator, or even the buzzing of people talking in a coffee shop, see if you can tune your attention into the sound for a few minutes until your thoughts settle down.
Thought-stopping
When you catch yourself ruminating, mentally say "stop" or another verbal cue that will help you interrupt the thought pattern. You could even use a physical cue, like snapping your fingers or clapping your hands to stop the rumination. Then deliberately shift your attention to a different, more positive thought or activity.
Do what lights you up
Engage in activities that bring you pleasure or a sense of accomplishment. Actively participate in hobbies, exercise, socialize, or pursue goals to distract yourself from rumination and shift your focus to more positive experiences.
Label the process
When you notice yourself ruminating, you could select a simple, neutral label to identify this process so you can easily acknowledge it and detach from it. It could be something as simple as “ruminating” or “overthinking.” Labeling can help you notice that those thoughts and emotions are not you - even while they may seem to be happening within you.
Cultivate gratitude
Your brain only has so much real estate. When you intentionally focus your attention on things to be grateful for, what is good in your life, and what could go right (instead of wrong), you disrupt the pattern of negative thought loops. The more often you practice gratitude, the easier it becomes to focus on the good without having to think about it.
Journal it out
Getting your ruminative and negative thoughts down on paper can be incredibly healing. When you write down the thoughts that you can’t seem to get rid of, you create a space between yourself and your thoughts. We have lovely journals available for all of your thoughts in our Amazon Affiliate Store. Are you interested in a digital journal? Check out the Digital Section in our Merch Store!
Question your thoughts
Reframe your negative or distorted thoughts by challenging them. Ask yourself critical questions about the evidence supporting your thoughts. Consider alternative interpretations or explanations that are more balanced and realistic. Because of the brain’s negativity bias, we might sometimes think of worst-case scenarios as being realistic without actually considering other positive options that could be just as (or more!) realistic.
Create a plan of action
Instead of dwelling on the problem that’s stuck in your mind, engage in structured problem-solving techniques. Break the problem down into manageable steps, brainstorm potential solutions, evaluate each option, and develop a plan of action. Taking constructive steps can alleviate rumination.
Use visualization
Use visualization exercises to create distance from your ruminative thoughts. Imagine your thoughts as clouds passing by or place them in a box and put them aside. By visualizing your thoughts in this way, you can learn to observe them without getting caught up in their content. This Letting Go Meditation can guide you towards releasing the ruminative thoughts.
Practice observing your thoughts in meditation
The more you practice observing ruminating thoughts without judgment or resistance, the easier it becomes to let go of them. This is where meditation becomes a beautiful tool for creating a space where you can notice your thoughts without getting caught up in them.
If you find it hard to meditate while sitting or want to try something different, here are 7 different ways to meditate other than sitting meditation.
“The range of what we think and do is limited by what we fail to notice. And because we fail to notice that we fail to notice there is little we can do to change until we notice how failing to notice shapes our thoughts and deeds.” ― Daniel Goleman
How to live a life of less stress and rumination
While ruminative thoughts are common and can be be distressing, there are many techniques to overcome them. From mindfulness to thought-stopping, labeling, journaling, gratitude, and other techniques mentioned above, you can train your brain to foster more positive thinking patterns.
As you practice implementing these techniques, don’t forget to treat yourself with kindness. Recognize that everyone experiences difficulties and intrusive thoughts. Practice self-care and self-compassion to counteract self-criticism that may come up when rumination happens.
The benefits of reducing rumination and negative overthinking can be tremendous, including reduced stress, anxiety, and depression.
Want personal guidance in managing the ruminative thoughts that have been making life challenging lately? Schedule your free consultation to see how our Stress Management Mentoring might help you gain more peace of mind so you can live a more fulfilling and joyful life!
