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.
