Shifting Focus: Neuroplasticity Techniques to Relieve the Cycle of Rumination

From a neurophysiological standpoint, persistent rumination is likely a manifestation of the nervous system’s attempt to process and integrate traumatic memories This rumination often leads to distress without providing resolution or healing. Here are some better alternatives.

Focus your attention in ways that help you become more aware of the present moment. This can help break the cycle of repetitive thinking by focusing on the here and now.

Use techniques like saying “stop” out loud or visualizing a stop sign when you catch yourself in repetitive thinking.

Challenge and reframe negative thoughts by considering alternative, more positive perspectives. I often like to “rebut” memories of bad experiences and thoughts about them by adding “Yet, here I am!” as a victory cry.

Physical activity can help reduce stress and anxiety and take your mind off repetitive thoughts.Sharing your thoughts and feelings with trusted friends or family members can provide new perspectives and reduce the need to replay conversations in your mind.

Intentionally focus on and savor positive experiences, which can help shift your brain’s focus away from negative or repetitive thoughts.

Participate in enjoyable and stimulating activities to encourage positive neuroplastic changes in the brain.

Write down your thoughts and feelings to help process and release them, reducing their hold on your mind.

Be kind to yourself and recognize that everyone experiences repetitive thoughts from time to time. Practicing self-compassion can reduce the stress associated with these thoughts.

About Shay Seaborne, CPTSD

Shay Seaborne CPTSD teaches Relational Neuroscience for stress reduction, trauma recovery, and community building. Shay has studied the neurobiology of fear / trauma /PTSD since 2014 and Interpersonal Neurobiology (IPNB) since 2019. They write, speak, teach, and make art to convey their experiences as well as their understanding of the neurobiology of fear, trauma theory, Interpersonal Neurobiology concepts, and principles of trauma recovery. A native of Northern Virginia, Shay settled in Delaware to sail KALMAR NYCKEL, the state’s tall ship. But once they finally had mental health insurance, their life rapidly changed. The standard treatment for PTSD nearly killed them. The psychiatric abuse began a cascade of negative medical encounters that repeatedly caused additional harm and the development of severe Medical PTSD. Shay wishes everyone could recognize that "mental health problems" are symptoms of dysregulation, our mainstream culture is neuro-negative, and we can heal ourselves and each other through awareness, understanding, and safe connection.

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