Do you find yourself constantly replaying past events in your head, worrying about the future, or getting stuck in a loop of negative self-talk? If so, you're not alone. First, let's define rumination. Rumination is the repetitive, passive act of thinking about the causes and effects of one's sadness. The person does not, however, act on these thoughts by using proactive coping techniques or problem-solving techniques, which would lessen anxiety and elevate mood. Although ruminating can happen to everybody occasionally, it can amplify stress to the point that it leads to more issues. And ruminating has certain detrimental impacts on the mind and body.

While we can't always control what pops into our minds, we do have the power to influence how we respond to those thoughts. By incorporating proven techniques and strategies, you can learn to break free from rumination and regain a sense of peace and control. 

These eight strategies will help you stop dwelling on your thoughts:

• Try Meditation:- One of the best ways to stop rumination is to practice mindfulness meditation. You may break the habit of losing yourself in your thoughts by teaching your attention to remain rooted in the here and now. For some moments each day, begin by focusing on your breathing or a brief mantra. With continued use, this technique can assist you in detaching yourself from your inner dialogue.
•  Distract Yourself:- As soon as you feel your thoughts beginning to stay around, immediately redirect them to anything else. Take a quick walk, give someone a call, read a section of a book, or take up a fun activity. Physical activities like exercise can be especially helpful, as they get you out of your head and into your body. Experiment to find the distraction techniques that work best for you.

• "Is this thought genuinely true?" 

• then, "What proof is there to back up and deny this kind of pondering?"

• And finally, " In what ways helpful is it if you which is what you're pondering?"

Rephrasing your thoughts in a more realistic, balanced way will help you stop rumination. If you find that these suggestions are not helping, you might consider working with a therapist or counsellor; a professional can assist you in understanding your ideas, opinions, and perceptions. This is particularly important for those dealing with OCD, depression, PTSD, low self-esteem, generalized anxiety disorder, or trauma.

• Engage in Exercise:- Physical activity is a proven way to reduce rumination and improve your overall mental health. Whether it's a brisk walk, a yoga session, or an intense workout, getting your body moving can interrupt the mental loop and provide a much-needed reset. Bonus points if you can exercise outdoors and connect with nature.
• Go Outside:- The body and mind have been demonstrated to become calmer and relaxed by spending time in nature. When you feel the rumination starting to build, step outside for some fresh air and natural scenery, for your mental health, just taking a walk around the block could be quite beneficial.
• Reduce Your Internet Feeds:- Spending too much time on social media can exacerbate rumination because these sites frequently provide unfavourable and frightening content. Pruning your feeds intentionally should help you get rid of accounts or subjects that make you feel nervous. Instead, add more uplifting and inspirational content to your digital areas.
• Develop your social network:- It's important to have individuals you can rely on when things get tough. Your social network can be a valuable source of encouragement and a diversion from unfavourable ideas. Consider seeking online counselling options like TalktoAngel, which connects you with professionals and the best psychologists in India for support.
• Seek Professional Support:- If rumination is significantly impacting your daily life and well-being, it may be worth considering working with a therapist or counsellor. They can provide personalized guidance and teach you evidence-based techniques to manage intrusive thoughts. Never be afraid to ask for help—having the appropriate kind of support may make a big difference.

In summary - It might be quite difficult to deal with ruminating thoughts, but you don't have to suffer in silence. You can learn to regain control of your thoughts and enjoy more peace of mind by applying these tried-and-true techniques to your life. It takes time and practice, but keep in mind that the benefits are worth the effort. If self-help techniques aren't relieving your problems enough, you might want to speak with a mental health expert. Therapy techniques like cognitive-behavioural therapy (CBT) can assist you in creating new coping mechanisms and altering the unfavourable thought patterns linked to rumination.

Contributed by: Dr (Prof) R K Suri, Clinical Psychologist & Life Coach &  Ms. Swati Yadav, Counselling Psychologist

References

• American Psychiatric Association (2020):  Rumination: A Cycle of Negative Thinking: https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking#:~:text=Rumination%20involves%20repetitive%20thinking%20or,and%20can%20worsen%20existing%20conditions. 
• Cognitive Behavioural Therapy Los Angeles: How To Stop Ruminating: https://cogbtherapy.com/stop-ruminating 
• Kollárik M, van den Hout M, Heinzel CV, Hofer PD, Lieb R, Wahl K. Effects of rumination on unwanted intrusive thoughts: A replication and extension. Journal of Experimental Psychopathology. 2020;11(1). https://doi.org/10.1177/204380872091