In fact, lack of self-esteem can be associated with increased rumination. Many people who ruminate report difficulties with self-esteem. Setting more realistic goals that you’re capable of achieving can reduce the risks of overthinking your own actions.
If you set goals that are unrealistic, you may start to focus on why and how you haven’t reached a goal, or what you should have done to reach it. Perfectionism and unrealistic goal setting can lead to rumination. Thinking more about how your troubling thought might not be accurate may help you stop ruminating because you realize the thought makes little sense. If you start ruminating on a troubling thought, try putting your repetitive thought in perspective. We often ruminate when we think we’ve made a major mistake or when something traumatic has happened to us that we feel responsible for. Move forward with each step slowly and incrementally until your mind is put at ease. Refer to the plan you made to solve the problem you’ve been obsessing over. Once you’ve outlined a plan of action to address your ruminating thoughts, take one small step to address the issue. It will also help you move forward in the attempt to get a negative thought out of your head once and for all. Be as specific as possible and also realistic with your expectations.ĭoing this will disrupt your rumination. In your head, outline each step you need to take to address the problem, or write it down on a piece of paper. Instead of repeating the same negative thought over and over again, take that thought and make a plan to take action to address it. Look around you, quickly choose something else to do, and don’t give it a second thought. When you realize you’re starting to ruminate, finding a distraction can break your thought cycle. Here are 10 tips to try when you begin to experience the same thought, or set of thoughts, swirling around your head: 1.
So, what can you do to stop these obsessive thoughts from running through your mind? If you do enter a cycle of such thoughts, it’s important to stop them as quickly as possible to prevent them from becoming more intense.Īs when a ball is rolling downhill, it’s easier to stop the ruminating thoughts when they first start rolling and have less speed than when they’ve gathered speed over time. Once you get stuck in a ruminating thought cycle, it can be hard to get out of it.
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