Sometimes it’s easy to get caught up in a cycle of repetitive thoughts. However, if you get caught up in a cycle of obsessive and negative thoughts, it becomes worrying and risks taking a toll on your mental health. According to experts, rumination can be a symptom of various mental health conditions, most commonly occurring with obsessive-compulsive disorder and generalised anxiety disorder.

It also increases anxiety and other disorders or makes them worse.

Doctors say that since there is a lot of difference between normal anxiety and rumination, this condition can lead to other complications, such as:

Chronic stress due to a prolonged stress response

Swelling

Negatively affected mental activity, including thinking and processing emotions

Substance use disorder

increased anxiety, depression, impulsive behavior, and sleep problems

Ways to stop thinking repeatedly

While it may be difficult to stop intrusive and negative thoughts, experts suggest breaking the cycle by identifying and challenging these thoughts as early as possible. Here are some ways to stop ruminating:

Distraction

When you find yourself starting to ruminate, the best way to break those thoughts is to distract yourself:

• call a friend
• Doing chores around your house
• I am watching a movie
• cooking
• Gardening
• Exercise

Focus on healthy habits

It is important to focus on healthy habits like regulating sleep, eating nutritious and healthy food, and keeping in touch with friends and family. Doctors say that sleeping properly is important as it helps you have more control over your brain when you are more rested.

Reconsider and readjust your life goals

At times, some unrealistic goals can create fear or a perception of failure – leading to rumination. And so, leave behind the worry about why and how you haven’t been able to reach the goal, rethink and readjust it and set a more realistic vision of what you want to do in the future.

Identify your triggers

It is important to keep track of what triggers you to ruminate. According to mental health experts, you should keep a diary of what you are doing, what time of day it is, and where you are when these thoughts come to your mind.

You might be able to notice a pattern and then take steps to avoid those triggers.

Try relaxation techniques

Relaxation techniques such as deep breathing, meditation, and practicing mindfulness can reduce symptoms of anxiety such as rumination.

You can also do some physical exercises like yoga and aerobics to feel light and happy.

Socialize and meet friends

Many times, mulling over thoughts can make you feel lonely. And so, with the help of a trusted friend, you can get an outside perspective to help you stay away from the negativity that you don’t want. You can request your friend to help you make a list of actions or events that you have done in the past so that you can get some perspective. Make sure to talk to a friend who can give you that perspective instead of just thinking about it.

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