![]() ![]() ![]() You could also try some positive affirmations for mental health. ![]() Engage in activities that help you to focus on the here and now, such as deep breathing exercises, meditation, mindfulness, or paying attention to your senses (for example, noticing the sounds around you or feeling the texture of objects). It can be helpful for you to practise being present in the moment. Engage in mindfulness and grounding techniques.This can help you to reframe negative thoughts into more realistic and positive ones If there isn’t any evidence for your negative thoughts, you might be worrying and ruminating over nothing. Ask yourself if there is evidence to support those thoughts or if there might be alternative explanations. When negative thoughts arise, it’s important that you try to question their validity. Notice when you’re getting caught up in repetitive negative thoughts and acknowledge that it’s not helpful for your wellbeing Start by becoming aware of your rumination patterns and triggers. Here are some simple steps you can take to stop ruminating thoughts: It’s possible to put an end to the cycle of rumination, by using some helpful strategies. Rumination can take different forms, but they all share the common feature of getting stuck in repetitive and negative thinking patterns. This can affect our ability to move forward We keep going over the same arguments in our minds, even when they’re resolved. Overthinking relationship issues – in relationships, rumination can happen when we repeatedly think about past arguments or conflicts.Overanalysing interactions – have you ever had a conversation with someone and afterwards, you can’t stop thinking about it? You might find yourself replaying every word, every gesture, and wondering if you said something wrong, accidentally offended the person or made yourself look stupid.You may imagine all the worst-case scenarios and can’t stop thinking about them Instead of focusing on preparing for it, you might find yourself constantly worrying about how it might go wrong. Worrying about the future – let’s say you have an important presentation coming up.You constantly think about what you could have done differently and beat yourself up about it ![]() Dwelling on past mistakes – imagine you made a mistake at work and instead of letting it go, you keep replaying the situation over and over in your mind.Here are some examples of what rumination might look like: Rumination can happen in various situations, and it’s something many people experience. Understanding what rumination is can help us take steps to break free from it and improve our overall wellbeing. It can affect our mental health by increasing stress, making us feel sad or angry, and impacting on our ability to concentrate or make decisions. Rumination isn’t helpful because it keeps us stuck in a cycle of negative thinking and repetitive thoughts. This can make us feel really overwhelmed and anxious, and can also have a negative impact on our self-esteem. When we ruminate, we keep replaying past events or worrying about things that haven’t happened yet. It’s like a never-ending loop in our heads. Rumination is when our minds get stuck on certain thoughts, usually negative ones, and we can’t stop thinking about them. In this blog, we’ll explore what rumination is, how it affects us and provide simple strategies to help you find peace of mind. However, the good news is that there are techniques you can use to help you stop ruminating and regain control of your thoughts. This is called rumination, and it can make us feel stressed and anxious. In today’s busy world, our minds can get stuck in a loop of overthinking and replaying negative thoughts. Page medically reviewed by Alexander Ingram, Therapist at Priory Hospital North London ![]()
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