Issue 69: Rumination
THE LEAP
BY QUANTUM ORANGE
GROW, EXPAND & EVOLVE
ISSUE 69 | RUMINATION
Each week The (Quantum) Leap summarises a key aspect of success into what you need to Think, Feel and Do to create a personal shift.
Rumination tends to be eased if we learn to be mindful; if we are able to be aware of and understand how our own thoughts work.
~ Peter Kinderman
THINK
Psychologists define rumination as a tendency to engage in sustained, repetitive thinking about negative topics.
Perhaps for you it’s thinking about an event that occurred in the past, or your performance at work, or even replaying an argument with a loved one over and over in your head.
It’s normal to ruminate on things occasionally, particularly if you’re thinking about a stressful or upsetting experience. But if it becomes a habit, the impact of the constant focus on the negative can be quite damaging to your well being.
We often believe we can solve a problem or gain insight by thinking about a situation or event repeatedly, but this is rarely the case. People who place a high value on perfectionism often struggle with rumination more than others.
You will know you have fallen into the trap of rumination when you focus on a problem for more than a few minutes, when you feel worse than you started out feeling, when you haven’t moved towards acceptance, or when you are no closer to a workable solution despite significant time dwelling on the issue at hand.
Bring to mind the last time you know you ruminated on an issue and reflect on the following questions:
- What was your first automatic thought about this experience?
- What negative thought or belief lies underneath this thought?
- How true is this thought?
- What evidence supports this thought?
- Is this thought hurting me or helping me?
- What would I say to my best friend if they told me they were having this thought?
- Where is this thought coming from?
- Through what core belief might I be viewing this thought?
- Do you recognise the voice of your inner critic in this thought?
FEEL
Very few people ruminate on purpose. Most of us want to be happy and keep our focus on the things that bring us joy.
Rumination most often occurs when something frustrating, threatening or even insulting happens to us. When a situation that is difficult to accept pops up, we end up ruminating as a result of our unwillingness to accept what is.
Bring to mind a problem you are having difficulty letting go of…
- What is the feeling that is attached to this problem?
- What is the thought that produced this feeling?
- Is this thought true?
- When I listen to this thought, do I feel encouraged or discouraged?
- Does this thought pull me back or move me forward?
- Is this thought kind? Would I say it to a friend?
- After thinking this thought, do you feel worse than when you started thinking?
- What thought or action will allow you to let go of this issue?
DO
Rumination can be a difficult cycle to break, but there are ways to stop intrusive negative thoughts in their tracks if you’re willing to be patient and persistent with yourself.
When you notice yourself ruminating, take action to break the train of thought as quickly as you can. Doing so can prevent the rumination cycle from becoming more intense.
Here are a few simple actions you can take:
- Deliberately distract yourself to break the thought cycle - phone a friend, get some exercise, or read a book.
- Craft a plan and take action, one small step at a time, to disrupt the rumination and allow you to feel more in control.
- Work out what you can and can’t change, then get to work on what you can.
- Change your physical location - take a coffee break or go for a walk outside.
- Revisit the thought to get some perspective - deliberately step back and take a helicopter view.
- As you start having the thoughts, make a mental note of the situation you’re in and look for any triggers that may have kicked off the rumination.
- Evaluate what you can realistically do and adjust your expectations.
Finally, set aside regular time for doing mindfulness exercises. Breathing awareness, mindful eating and mindful walking are all simple, easy to apply and have enormous positive impact if you do them every day. You can do them for five minutes to begin, and build up as you gain confidence.
