- Taking note of when you’re ruminating and what triggers it until you can see your patterns and find ways to counteract them.
- Not trusting your first reaction when ruminating. It often colors negatively your read of the situation. Get perspective and give yourself time and distance before taking action.
- Seeking a diversion like some cognitively absorbing but tedious task that doesn’t induce anxiety to break the rumination cycle.
- Thinking positive, remembering your successes and times you tried new things helps you to not be avoidant of tasks you can’t do perfectly. You’ll see meaningful outcomes come out of uncertain situations.
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