Release Rumination with Mindfulness

Ruminating is when we keep getting carried away by the same train of negative thoughts; these thoughts keep us rehashing the same thing over and over again without making any real progress toward problem-solving.

-Rick Hanson, author of Hardwiring Happiness

Do You Find Yourself Stuck in Thinking Traps Where You are Constantly Thinking about Something Negatively and Repetitively?

This is known as rumination - a self-preoccupied and unproductive way of thinking, and it can lead to decreased resilience, ineffective problem-solving, and even depression relapse. Dr. Rick Hanson, psychologist, author, and meditation teacher, has identified four common types of rumination: worries, regrets, resentments, and self-doubts. These types of thoughts and images can take us into a downward spiral of feeling bad - stuck, deflated, depressed, sad, or self-critical. However, know that you are not alone in experiencing rumination! With the help of mindfulness and self-compassion, it is possible to break free from these negative thought patterns.

3 Steps to Break Out of Rumination

The first step in releasing rumination is to stop and take a mindful pause. Become aware that you are in a ruminative thought loop. Noticing this without judgment toward yourself is at the heart of mindful awareness. Now, feel the body sensations of your breathing and the sense of your body standing or sitting in the space you are in. Notice and hear the sounds around you. Focusing your attention on the anchors of breath, body sensations, and/or sounds will bring you into the present moment. This gives your mind a break from thinking.

The second step is to give a name to the ruminative thoughts. Identify the thoughts, images, and feelings and give them a name. For example, “worries about winning the tennis match,” “thoughts about failing the physics course,” “ the wedding I didn’t get invited to, “ etc. Notice, and turn toward any difficult feelings that arise as you investigate and parse out your rumination. Name the feelings if you can, and sense any body sensations that are coming up as you feel the emotions. This will bring you into the present moment. Acknowledge that this is hard to feel this, and it is ok, too to not to know what you’re feeling.

The third step is to bring a kind and caring attitude toward yourself. Activate the evidenced-based self-compassion method that was developed by Dr. Kristin Neff, psychologist, and author. First is to acknowledge that you are experiencing difficulty; it is already here even though you wish it were not. Recognize that it is part of the human condition; we all are connected in this way, and you may feel less alone in your struggle. Many people are suffering from a similar thing, even though it may be a different version of what you’re going through. And lastly, actively bring kindness toward yourself using statements and actions that show care and tenderness toward yourself as you go through this kind of suffering. Talk to yourself in the same way you would to a dear friend or loved one who was struggling with something.

Be patient with yourself as you try out this new method of releasing and interrupting the negative cycle of rumination. Rumination is a common human struggle: but with mindfulness and persistence, we can release its hold on us and learn these new skills of resilience.