![]() Is rumination always linked to mental health conditions? In some cases, rumination is also associated with: You may ruminate on the past once and again trying to uncover new perspectives on what happened, or revising every detail as if you could change it.īoth obsessions and compulsions are formal symptoms of obsessive-compulsive disorder (OCD) although not everyone who ruminates lives with the condition. This ritual is called a compulsion.Įven if you’re not aware of it, thinking persistently about the past may be something you do to find relief from things that are out of your control. Obsessions often lead you to engage in rituals that you feel alleviate the distress. ![]() It’s also a thought you can’t seem to control or shake off, and that isn’t based on facts. ![]() An obsession is a recurring and irrational thought that causes you intense distress. You can look at shapes, textures, colors, shades, and positions. So, even if it doesn’t come naturally at first, try to come back to the present whenever you find yourself thinking about the past.įor example, look in front of you and try to find every possible detail of the first object you set eyes on. Peterson explains that grounding yourself in the here and now may allow you to redirect your negative thoughts. When you find yourself hitting reverse, try to switch gears and move forward. “When you catch yourself ruminating, gently shift your attention to an image of your valued life,” suggests Peterson. This can be relationships, jobs, hobbies, or places to be. Instead of focusing on the things you don’t want, try to be intentional and identify what you do want in your life. Thinking about the things that are important to you may help you step away from painful rumination. Self-compassion and forgiveness will go a long way, and it can start by simply not putting yourself down. You did what you could with the resources at hand. Going over what you did or didn’t do right won’t change anything. You may not be able to change what happened in your past, but you can create new experiences from this second on. ![]() Focusing on the past and putting yourself down for ruminating might reinforce negative thinking and increase your distress. “You are not bad, weak, or flawed for ruminating,” says Peterson. These tips may help you stop ruminating on the past: 1. By addressing the underlying cause, you can find relief for all of your symptoms - including rumination.Īddressing rumination directly can also help. If your thoughts about the past are a symptom of a mental health condition, a professional may be able to help. It’s a common symptom in anxiety and mood disorders, though. Rumination is a behavior and not a mental health condition. “In rumination, we continue to obsess over the negative without working toward a resolution or way forward,” says Peterson. If you’re fixed exclusively on the negative aspects, it’s probably rumination. Peterson explains one easy way to differentiate them is to ask yourself if when you think about the past event you’re focused on possible solutions or lessons. There’s a difference between worrying about a problem and ruminating on the past, though. This negative thought cycle can impact your mental health and also intensify symptoms if you already live with depression or anxiety. “When we ruminate, we repetitively think about certain troublesome thoughts over and over again.” Peterson, a mental health educator in Eugene, Oregon. “It’s a cycle of excessive worries in which we repeatedly return to the same negative thoughts,” explains Tanya J. Rumination is when you’re stuck in a loop of repeated negative thoughts about the past, and you can’t seem to stop even if you want to.
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