Do you know what rumination is? It can be defined as repetitive negative thinking, where the same upsetting thoughts go round and round in your head. A little bit of it is nothing to worry about – the problem comes when it becomes an unwanted habit. In fact, it is the biggest predictor of the most common mental health problems in the country. 

The process of rumination, where you dwell on past mistakes or upsets, is essentially overthinking. People ruminate over all kinds of things – life events (often traumatic), family history, income, education, relationships, social inclusion, to name but a few. It is natural to think over events in your life – this process can be very healing. However, when it becomes obsessive in nature, this can lead to depression, anxiety, and many other anxiety-based disorders, such as binge drinking and overeating. It becomes a vicious cycle – people want to escape the constant negative thoughts in their mind, so turn to drink, food, narcotics etc. These actions then make them feel more depressed and anxious, leading to more rumination, which then causes even more of the negative behaviours. Of course, this all affects sleep patterns too, which contributes even further to anxiety and depression. Sufferers can become so caught up in the cycle that they feel trapped and helpless. It can even affect relationships with others, as they push people away, or their negativity causes those close to them to pull away.

As hopeless as it may seem, there are numerous strategies that can help if you are suffering with these intrusive thoughts. You may need to try several of them to see which one(s) work for you. It is helpful to keep track of which are most successful, so you can turn to them if you find the thoughts creeping back in.

Top tips to stop overthinking

• Challenge your negative thoughts

Interrogate your thoughts by challenging them. Consider their unhelpful nature and argue the case against them. I have written a very helpful guide to this which you can read here.

• Increase your self-esteem

It is easy to ruminate over things that haven’t gone too well. One way of defeating this is to work hard to build up your self-esteem. Expand your interests, work on the things you enjoy learning, spend time with positive people – these are just some ways to give yourself a boost. Hypnotherapy is a great option to consider too.

• Problem-solve

Tackle the problems you are ruminating on. They may seem overwhelming, and your instant reaction may be “there’s nothing I can do”, but if you take the time to break down each issue in turn, you may well be able to identify things you can do to help. Even just deciding to call a friend and get their opinion or reassurance can be invaluable.

• Avoid triggers

It might seem obvious, but – where possible – avoid things that cause your rumination. If you find the media overwhelming, as it often is in these times of Covid, then don’t be afraid to limit your access to it. Stop mindlessly scrolling through social media if you find yourself endless comparing yourself to others. If certain people make you feel negative, limit your contact with them too.

• Distract yourself

Keep yourself busy as this gives your mind less opportunity to wander. It doesn’t have to be a full-on energetic activity – it could be something gentle like knitting, painting, reading, or doing a puzzle. Just something to occupy your mind and hands.

• Enjoy the power of nature and movement

Simply spending 20 minutes a day strolling through your local area can give your mood a huge boost. Try and do it mindfully, immersing yourself fully in the moment and noticing everything around you. This will help distract you from overthinking. Any form of physical activity is great – multiple studies have proven the benefits of regular exercise to your mental health – but combining it with nature is an added boost.

If rumination is affecting your life negatively then please do reach out – I can help.