Negative thoughts influence consequences: 5 tips to break the rumination cycle

Endlessly dwelling over negative thoughts or ruminating is anything but helpful. Such repetitive endless feelings can not just influence day-to-day life, but also contribute to the development of depression and anxiety. Harvard Health notes that rumination can disrupt an individual’s ability to get things done and can even damage psychological or physical health.

It is important for someone dealing with rumination to seek help. However, alongside that some small, but powerful changes can help a person break the rumination cycle. Here are 5 tips from Harvard Health, American Psychiatric Association and other health agencies that can disrupt the cycle:

1. Distract yourself

Cognitive Behavioral Therapy Los Angeles notes that Distracting yourself from rumination can be an effective way to interrupt the cycle and redirect your focus. Some ways you can do it are: pursue hobbies, immerse yourself in books or movies, connect and talk with friends and family.

2. Change your environment

Spending too much time indoors can trigger negative thoughts and lead you to ponder over what can’t be done. Spend time outdoors with friends, go to the park to take a stroll or do physical activities. Visit places that you have happy associations with.

3. Practice mindfulness

Mindfulness can help you become more aware of your present. It makes you aware of your thoughts without adding the judgement part. Harvard Health suggests practicing activities like meditation and deep breathing. Find a quiet space, breathe deeply, and notice your surroundings.

4. Try to journal your thoughts

University of Rochester Medical Center strongly notes that writing in a journal can help break the rumination cycle. Journaling is the act of getting thoughts out of your head and giving them a new home on paper. The benefits are about the process, not the product.

5. Try to look at the bigger picture

Not all worries deserve your time, attention and health. Try to ask yourself- can all the pondering help solve the problem or is it simply make it big. Recognize if the worry is beyond your control or related to irrational fears. If the results it gives are not constructive, choose to let it go.


Disclaimer: This article is for informational purposes only and should not be substituted for professional medical advice. Anyone having persistent rumination cycle should consult a mental health practitioner.