Tips on how to stop ruminating

[pandapanda67]

Hello

Posting here for traffic.

I am in a real funk at the moment. Very much in my head/ ruminating/ worrying. Can't seem to snap myself out of it. Anyone got any tips for what works for them? I've tried cracking on with things/ exercise/ distraction and nothing working :(

I'd try cracking on with things again.

I am a visual person. I do a brain dump on an A4 sheet of paper.

I am looking to cross off anything that I have no control over
I think about anything I am blowing out of proportion or over thinking
I make a list of anything I CAN do and schedule a time to do them
Then I take the dog for a long walk or do a massive clean/tidy with upbeat music on

I had tons on in the last month (basically decorating our house to a, deadline for a party, did all the work ourselves). It was so so busy I haven't slept that well for ages and I stated feeling so much better. Sleeping well, no time to overly think other than write to do lists.

Maybe give yourself a project like a piece of furniture to upcycle or sorting out all your digital photos, decluttering. Volunteer if you feel like you have too much time on your hands.

When do you tend to do the ruminating?

Oh and also I came off ADs I'd been on for years. They didn't seem to be doing much. I had down period initially, a month or two but I think it helped!

Agree with writing a list. You could add "thinking about x" to the list but set a time for it and when you aren't doing that practice thought blocking, just don't let yourself fuss.

I'm not sure if many overthink to the degree I have in the past and still do but you can stop it. You have to just ignore every thought. Like pay them no attention. Eventually they drop away. It's not easy tho but it definitely works. Last year I did it for about 2 months straight. How often do you over think ? It can be very destructive

Do you mean you are procrastinating? Or mithering and worrying all the time

Agree procrastinating and ruminating are very different.

You need to consciously stop yourself every time you catch yourself in the middle of a rumination. Actually recognise when you are doing it and make an active choice to not hang onto that thought.

Carolesinger does that work for you ? Did you used to worry and now you don't ? That's kind of my strategy and when you really focus it kind of works every time

Trying to go through it logically. Apparently ignoring it makes it worse. Running helps or a dance class.

I write it down in Notes on the Ipad, bullet points, I can come back and add to it anytime…..it’s very freeing.
Once it’s written down, I can mostly let go.
Instead of feeling overwhelmed - I just quietly know it’s all logged here.

though there is one Note that is 6 years old - and I’m still adding to it 😬😂

This TED talk is great https://www.ted.com/talks/guywinchhwhyweeallneeddtopracticeeemotionalfirstt_aid

Cbt - you can find strategies online or get therapy.

Journal.

Talking to your friends.

Something really absorbing to you, a certain book, film, crafting.

If its over something that's happened could you have some trauma?

I ruminate and obsess.

My strategies, when I'm well enough to think of them and apply them are - listen to audio books or audio anything in fact with headphones on.

Also get out the house and walk a lot, exhaust self physically whilst also being out in public / nature. If alone, going to the cinema helps, or just being in company of other people as much as possible.

The main thing is as soon as you consciously realise you're ruminating again, then take action to divert your thinking. The more you do it, the easier it gets. There's a lot of youtube videos and advice on the subject. Some people say sniff an aromatic scent or snap an elastic band or stand up and stretch or splash cold water etc but the main thing is to act on it when you realise.

You sound helpful. And empathetic. 🙄

Also, visualisation really works with some people. Try allowing yourself to ruminate for a short time. Then tell yourself you're allowed to think about it again later on. Imagine putting the thoughts in a box, and locking it. Or something like that, whatever works for you.

And lastly, don't shame yourself for it when you can't seem to stop. Pointless. Ruminating is draining enough without giving yourself a hard time over it.

On a practical note use this worksheet to put your negative thoughts 'on trial' and change the narrative;

https://www.getselfhelp.co.uk/docs/ThoughtRecordSheet7.pdf

On an emotional note realise that what you are actually doing is, in children, called pretending. When you've gone down a particularly distressing or vivid mental rabbit hole, stop and look around you.

Recognise that you are sitting in the same chair, in the same room, wearing the same clothes as you were before you told yourself a completely made up story; daydreaming about winning the Euromillions is as about as likely as your nightmares coming true. Hopefully it will give you some perspective.