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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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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...
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
If you are stuck in a rumination loop, consider how you would advise a friend who was in the same predicament.
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...
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...
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...
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.
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...
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 ...
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...
How To Stop Ruminating
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The internet changed our perception of time: We're looking at the past on our video screens, and it's just as clear as something in the present, making it feel like an unending present.
Time travel is also a powerful way to imagine what the future might bring. Time trav...
Remember the wonderful phrase: "First time, shame on you; the second time, shame on me." It perfectly describes responsibility and the importance of boundaries, it allows you to use each encounter to learn something about yourself and the other person so you can change the way th...
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