Get out of the rumination trap - Nine tools
Are you stuck in the thought carousel? Countless voices speak up in a wild jumble, the same thing is repeated over and over again. No one on stage listens to the other, there is no direction, no development, it is played out without a script or direction.
This is how we feel when we internally fall into the program "ruminating". Instead of finding a solution to a problem, our thoughts go in circles. Instead of being able to close something from the past, it only becomes more alive and present, and instead of making a decision, we lose ourselves in a gruelling back and forth between options and scenarios.
However, this whole ruminating mode not only doesn't get us anywhere, it even costs a lot of energy and, in the worst case, pulls us down into a spiral of negative, dark thoughts.
First recognize, then turn it off
The tricky thing about ruminating mode: we usually don't even consciously realise that we are in it. Like in a daydream, we are drawn into this world in which "it's ruminating up there” and in which we are hardly ourselves anymore. Turning off this mode is not easy. But with a little practice, we can get better and better at recognising it and then turning it off.
Discovering possibilities
We are all different and respond to different methods to get out of rumination mode. There is therefore no miracle cure that will help us get out of the rumination trap. It is more about choosing from several options that work best depending on your life situation. Experiment and find your own recipe. And remember: It is not about never ruminating again, but about doing it less often and getting out of the mode more quickly.
Nine tools to combat excessive ruminating
1. Perception
It all starts with perception, noticing that you are ruminating at all. This requires mindfulness, and mindfulness can be learned in many ways
2. Return to the breath
A wonderful basis that we can always return to is the breath. If feelings like anger or annoyance carry us away, it is helpful to consciously focus on your breath, notice the air flowing in and out, and the gentle rise and fall of your stomach. There are numerous breathing exercises.
3. Boost your mood
If you are in a good mood, you simply don't feel like ruminating. Ask yourself: What am I grateful for in my life? What nice things have I experienced in the past week? What am I proud of? What have I recently experienced with friends that has enriched me?
4. Say thank you
It definitely helps to develop the "right" attitude. Instead of getting angry, you could send your own brain a short "thank you” for its efforts to protect us and in a second step, you could then tell your brain: "That's enough now."
5. Be active
Often there are certain times of day or activities during which we tend to ruminate more. Is it early in the morning in bed? Say to yourself: "Stop”and get up, make breakfast, go for a walk or take care of the plants. Ruminating often comes over us when we could actually be relaxing, for example on a long train journey. Be one step ahead and immerse yourself in an exciting book or listen to nice music on headphones
6. Write things down and organize
Take a pen and paper and write down the problems that are troubling your restless mind. For each topic ask yourself: Is it really necessary for me to put so much thought into this? Could the solution be very simple and obvious? Once you have done this for a few pending issues, you can fold the paper and put it away and say to yourself: “Issues reviewed, solutions written down, now back to life!”
7. Give yourself love
After a difficult experience such as a breakup, the loss of a partner or a loved one, it is natural to start ruminating. But it is precisely then that it is important to treat yourself with particular compassion, love and care. Tell yourself that this is a difficult time and that it is normal to have stressful feelings. Ask yourself what your soul needs right now.
8. Be creative
This is one of the best ways to say goodbye to energy-sapping ruminating. What do you really enjoy doing, what is your favourite hobby? Get started! Get out your knitting needles, get your paintbrushes ready, get on that bike .There are an incredible number of ways to immerse yourself in an activity that fills you with joy and gives you deep, inner peace.
9. Prevention
Finally, a tip that is so valuable that it could also be right at the beginning: make sure you have enough relaxation in your life! Go for a walk or hike, dance or go to the sports club, meet friends for a nice trip, cook something delicious. If you are relaxed, you ruminate less.