Read about different apps that can help treat mental health issues such as rumination.Īlternatively, therapy may help a person regain control over their thoughts, detect signs of rumination, and choose healthier thought processes. Over time, meditation can offer people greater control over seemingly automatic thoughts, making it easier to avoid rumination. Meditation: Meditation, particularly mindfulness meditation, may help a person better understand the connection between their thoughts and feelings.By expanding their interests and building new sources of self-esteem, a person can make a single defeat feel less difficult. Increase self-esteem: Some people ruminate when they do poorly at something that is very important to them, such as a beloved sport or important academic achievement.Those who tend to concern themselves with what other people think should consider that others are more concerned with their own perceived shortcomings and fears. Perfectionists should remind themselves that perfectionism is unattainable. Interrogation: People can try to interrogate ruminating thoughts by considering that they might not be helpful or based in reality.Thinking about something interesting and complex may help, while fun, challenging activities, such as complex puzzles, may also offer relief. Distraction: Disrupt ruminating thought cycles with something distracting.People may find that pairing exercise with time outside gives them the best results. However, a 2018 study reported that even a single session of exercise could reduce symptoms of rumination among inpatients with a mental health diagnosis. Exercise: Numerous studies have found that exercise can improve mental health, especially over time.Spend time in nature: A 2014 study found that people who went on a 90-minute nature walk reported fewer symptoms of rumination after their walk than those who walked through an urban area instead.For instance, a person could try putting themselves on a media diet if the news makes them feel depressed, or they could stop reading fashion magazines if these publications make them feel unattractive. They may wish to limit access to these triggers if it is possible to do so without undermining their quality of life. Avoid rumination triggers: Some people find that specific factors trigger rumination.People may find the following tips helpful: It can be useful to keep track of effective strategies so that when rumination feels overwhelming, it is possible to turn to a list of methods that have worked previously. People with depression, anxiety, or other mental health diagnoses may find that they need to try several strategies before one works. Numerous strategies can help with rumination. For example, a person struggling with codependence may ruminate on fears of abandonment, while a person with an eating disorder may be unable to stop thinking about their diet and exercise regimen. Rumination may also be a sign of other mental health conditions. ![]() ![]() A 2014 study found that people with schizophrenia who ruminate on the condition’s associated social stigma might be more vulnerable to depression.
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