Are you stuck in a brooding mood? Find out why we tend to do this and how you can use simple techniques to break out of the thought spiral.
Why we ponder
Rumination - thinking about problems over and over again without coming to a solution - can be stressful. It often occurs when we are worried or upset about mistakes. Our brain is actually trying to find a solution but gets stuck in the problem loop.
The consequences of rumination
Ruminating can cause sleep problems, lower our self-confidence and even increase the risk of mental illnesses such as depression. The longer we get lost in these thoughts, the harder it becomes to get out of them.
5 Techniques to Stop Ruminating
- practicing mindfulness Consciously direct your attention to the moment. Use breathing exercises or concentrate on your surroundings. For example: What colors do you see right now? What sounds do you hear?
- shifting thoughts Set yourself a fixed “thinking time” of 10 minutes per day. Outside of this time, consciously do not allow yourself to think about the same things.
- Writing instead of thinking Write down your thoughts. Sometimes it helps to get worries out of your head and onto paper. This will help you see things more clearly and take the pressure off your head.
- Active distraction Start an activity that requires your full attention. This could be exercise, a puzzle or even tidying up. Exercise is particularly helpful in reducing stress.
- training problem solving Ask yourself: Can I solve the problem? If so, plan concrete steps. If not, try to accept the situation and redirect your focus.
Conclusion: Break out of the thought spiral
Ruminating is a natural part of life, but it shouldn't control us. With the right strategies, you can learn to calm your thoughts and bring more serenity into your everyday life. Try it out - your head will thank you!
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