Definition of Ruminating.
Rumination is when one tends to think continuously about the same thoughts, which are mostly dark or sad. The thoughts may be about the future, the present, or series of past events.
The more a person keeps on meditating, the worse they feel. Ruminating increases one’s levels of anxiety and panic, which, if not controlled, end up being catastrophic.
A leading cause of depression is uncontrolled ruminating. When a significant event occurs in one’s life, and especially if it is tragic, the urge to ruminate increases drastically.
Below are steps that will help you manage the act of ruminating and avoid getting into depression.
1-Set Aside Specific Time Limits To Meditate.
It is almost impossible to avoid worrying. Instead, you can choose to spare some specific moments during the day to think about it and avoid being deep into the worrying continuously. Your brain will adapt to the routine and only worry when it is time to worry; hence the whole process is controlled.
2-Ruminate For Ten to Fifteen Minutes Strictly.
Just like how it is not easy to stop scratching an itch once it starts, the same happens with ruminating. The objective is to have a short period of about 10-15 minutes and not extend it; otherwise, it may end up being catastrophic and depressing.
3-Look at The Evidence While Ruminating.
During the 10-15 minutes you have set aside, rather than worrying about the issues, focus on the available evidence and ways to solve the problems. By doing so, you will size the problems accurately and come up with solutions to overcome them. If you need help, seek the services of a specialist and get help.
4-Have a Transition Plan.
It is essential to have a transition plan since it is difficult to stop once you start worrying. This plan will play an indispensable role in helping you shift from ruminating to your day-to-day activities. Remember to schedule your next session. You will have to plan a series of activities that will grab your attention to prevent you from getting back to worry and stress. One of the most effective ways to do so is by having a chat with one of your close friends concerning one of your favorite topics. If you can’t find someone to talk to, try and get involved in several engaging tasks. The tasks should also be cognitively challenging and exciting at the same time to increase your focus and attention.
5-Come up With A Contingency Plan.
It is usual for worrying thoughts to resurface and trouble you again. Set a time limit for when you can return to focusing on the task that you were most excited about.
If you are still worried, ask yourself if something can change the situation that will reduce your worry. If not, commit to doing it again at the time that you set in the future.
Worrying is healthy but becomes dangerous once you cannot control it. Depression is among the leading causes of death in this century. There are many ways to deal with depression and its side effects. The above steps will guide you are you plan on coping with ruminating, which, if not controlled, leads to depression. Speak to one of the Clarity Clinic Therapists for help to stop ruminating and to put together a plan.
Play also plays an important role while dealing with stress and worry. Join a club or gym and take part in training exercises.