What Is Rumination? All Your Questions Answered Here

Whether you realize it or not, you’ve experienced ruminations at some point. This is the process of thinking about something continuously without end.

Rumination is the act of engaging in a repetitive and negative thought process. This pattern repeatedly loops with no end or completion. Therefore, it isn’t a surprise that these thoughts can be stressful. 

Understand that while ruminations aren’t considered dangerous, they can lower one’s quality of life. A common example of rumination is someone obsessing over a past event. While these thoughts aren’t dangerous, they may lead to feelings of distress.  

Is rumination common? How do you let these thoughts go? What causes ruminations? 

This guide will answer all your rumination-related questions, from what it looks like to ways to decrease these negative thoughts. Let’s jump in!

What Does Rumination Look Like?

Do you sometimes find yourself thinking about the past? This is normal. 

Now, let’s say you can’t stop thinking about a past mistake. No matter how hard you try to push the thought away, it comes back and loops in your mind without end. 

This is what rumination looks like. It can be upsetting, but there are ways to stop it. 

Rumination vs Obsession

By now, you know what rumination is. Obsession is different. It’s also a recurring thought, but it causes intense distress. These thoughts are often described as irrational and may lead you to engage in rituals that you feel will alleviate the distress. 

For example, let’s say you can’t stop thinking about your family. You have this fear that something bad will happen to them. However, there’s no reason to worry as your family isn’t in danger of any kind. These negative thoughts are examples of obsession.

Is Rumination Linked To Mental Health Conditions? 

While mental health conditions may lead to ruminating, this isn’t always the case. The truth is that everyone thinks about the past from time to time. 

For instance, it’s normal and often expected to think about your argument with your ex-partner five years ago. Typically, you’ll think about these past events less every day. However, if you’re thinking about past events with the same intensity as before, you’re likely ruminating. 

Ruminations linked with mental health conditions are usually more intense and last longer. Here are some mental health conditions that may lead to ruminating. These negative thoughts may intensify the symptoms of the following conditions: 

• Depression: Individuals with depression may start ruminating and experience negative or self-destructive thoughts. They may start to obsess over whether they’re good enough or not. 
• Anxiety: People with anxiety may ruminate on certain fears, like thinking something bad will happen. They tend to overthink and create negative scenarios in their minds. 
• Obsessive Compulsive Disorder (OCD): Those with OCD may feel overwhelmed by their thoughts and truly believe that something will go wrong. To alleviate these thoughts, they may do daily rituals, like checking their door locks, cleaning, or counting.
• Schizophrenia: Individuals suffering from schizophrenia may overthink unusual thoughts and fears or be absorbed by intrusive voices and hallucinations. 

When Could Ruminating Become a Problem?

While not always the case, there are situations where ruminating can become a problem. If these thoughts are frequent or if they start interfering with your ability to do daily tasks, it’s advised to seek professional help. 

Negative effects of rumination include the following: 

• Feelings of sadness or intensified depression
• Exacerbate anxiety
• Mood swings and irritability
• Trouble sleeping
• Loss of appetite
• Loss of interest in activities once enjoyed
• Feelings of helplessness, hopelessness, or worthlessness
• Strain on relationships
• Increased blood pressure
• Decreased memory capacity

Rumination becomes a problem when one’s ability to think clearly becomes impaired. If you’re experiencing any of the negative effects listed above, it’s time to seek help.

How To Stop Ruminating On The Past  

If your thoughts are the cause of a mental health condition, it’s advised to seek the help of a professional. It’s highly likely that if you find the underlying cause of your health condition, you’ll find relief for your symptoms, and this includes rumination. 

Here are some ways you can address rumination directly: 

• Try To Quiet Your Inner Critic 

You can’t change what’s happened in the past. However, you can create new experiences to replace disruptive thoughts. Even better than replacing these thoughts, new experiences may even allow you to move on completely. 

Therefore, tell your inner critic that going over about what you did or didn’t do right will not change anything. Forgiveness goes a long way to stop ruminating on past events. Being kind to yourself is a great first step.

• Switch Gears 

A great way to break these thoughts is by distracting yourself, and what better way than by visualizing the possibilities! When you catch yourself ruminating, switch gears. Replace those thoughts with positive ones. Consider calling someone, listening to music, doing chores around the house, or going out with friends.

Meditation is another great way to clear your mind. Find a quiet place to sit down and focus on your breathing. You could even listen to a guided meditation podcast to help you stay focused. There are free meditation videos on YouTube that could help. 

• Understand Your Triggers 

Perhaps the most important way to decrease rumination is to understand your triggers. 

When you find yourself stressing over a thought or overthinking, make a mental note of your situation. Where are you? Who are you with? What are you doing? This can help you find ways to avoid or manage these triggers.

A healthcare professional will be able to help you determine your triggers.

• Praise Your Progress

And finally, take time to praise your progress and your successes, and forgive yourself for your mistakes. A support system, whether it’s family, friends, or professional help, can help you do this if you’re struggling. 

Rumination & CBT

Cognitive behavioural therapy is an effective treatment for Rumination and other types of OCD. This type of therapy teaches you how to modify the negative thoughts and beliefs that contribute to your condition. It also helps you develop healthy coping mechanisms.

Access CBT offer CBT treatment for all types of OCD issues both in person in the Liverpool branch or with online OCD Support

The NHS UK also offers a number of support groups and advice for those suffering from Rumination or OCD

Final Thoughts

Don’t be alarmed if you find yourself ruminating on a past event. This is normal, and there are ways to stop these thoughts. 

Ways to address these thoughts include quieting your inner critic, switching gears, understanding your triggers, and, most importantly – praising your progress. 

If these thoughts are the cause of a mental health condition such as depression, anxiety, or OCD, it’s best to seek the help of a professional.