5. Time Travel. - Deepstash
7 Days of Inspiration

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7 Days of Inspiration

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5. Time Travel.

Another way to gain some distance from rumination is to time travel. Imagining what your future self might think about a current stressor has been shown to reduce the emotional toll of the present. For example, as upsetting as an interaction with a difficult coworker might be today, fast-forwarding from the current situation to a year in the future might help you take it less personally and see it as less permanent. Recognizing the transitory nature of a hassle can reduce the distress you feel about it.

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Stuck In A Mental Loop

Do you ever get stuck in a mental loop, rehashing what happened, replaying what was said, revisiting the scenario over and over again in your head? This is rumination. Rumination is a persistent and repetitive pattern of self-focused thinking, which includes analyzing reasons for negative mood an...

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Negative Thinking Pattern

In my experience, people are most likely to ruminate in the middle of the night, in the face of a major decision, and when they are stressed out. Since a negative mood leads to recurrent analysis and self-focus, and ruminative self-fo...

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4. Exhale.

Literally. A study found that a 5-minute breathwork activity known as cyclic sighing can reduce excessive worry and improve mood. A video made by researcher Andrew Huberman, a

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2. Schedule time to worry.

As counterintuitive as this sounds, setting aside 20 minutes each day to let your worries run wild can actually reduce rumination. Giving yourself permission to self-immerse during a fixed period frees up space to be more present and engaged during the rest of the day. There are plenty of things ...

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Rumination Meaning

The word rumination comes from the Latin term ruminari and means to chew cud—partially digested food that is regurgitated from the stomach for another round of chewing. In fact, the first stomach compartment of ruminants (cattle, deer, giraffes) is known as the rumen. W...

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6. Whatever you do, refrain from co-ruminating.

Excessive complaining and rehashing personal problems with someone else is known as co-rumination and can amplify stress, especially in those who are already feeling down. If your best friend calls you to talk about something that is bothering her, it is best to avoid questions that encourage her...

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Onset And Maintenance Of Depression

While rumination is not a clinical diagnosis, going over what is bothering you again and again with a fine-tooth comb and scrutinizing every little detail of what has happened or might happen can play a role in the onset and maintena...

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How To Stop Ruminating - Key points

  • Rumination is a persistent and repetitive pattern of self-focused thinking, which includes analyzing reasons for negative mood and failure.
  • Ruminative self-focus exacerbates negative mood, which results in a reciprocal loop.
  • There are strategies to interrupt this negative t...

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6. (Continued)

Consider instead posing a question that might help your friend gain some distance from the situation. I often ask my patients, “If someone else were in this situation, what advice would you give them?” Rather than dwelling on the details, help others generate a plan of action.

Self-immersio...

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1. Take a walk in the park.

A study published in the Journal of Environmental Psychology found that walking in a natural setting is a powerful rumination reducer and mood lifter. Strolling i...

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3. What would you tell a friend?

If you are stuck in a rumination loop, consider how you would advise a friend who was in the same predicament.

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CURATED FROM

CURATED BY

tomjoad

Introverted Extravert

How To Stop Ruminating

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