Ever had a problem that seems to go round and round in your head on a loop without ever being resolved? Repetitive or intrusive thoughts happen to all of us at some point, but left unchecked, excessive rumination can interfere with our general wellbeing and impact our day to day lives.
So, how do you avoid getting stuck in a rumination rut? Here are few techniques to try if you’re finding it hard to get a thought off your mind.
- Write the problem down. Sometimes it’s easier to see things more clearly when they’re in writing. Getting it all down on paper can also help you externalise the issue. By identifying the problem and putting it into words, you can then start to compile a list of possible solutions.
- Ask for input. There’s a lot to be said for the old adage that a problem shared is a problem halved. The way you think about something might not be the same as someone else, so talking it over it can be a helpful way to get a fresh perspective on things.
- Learn to recognise when you’re caught up on a thought. It’s natural to think about our problems or worries but being more mindful of your thoughts can help you identify when something is taking over. The sooner you can identify that a loop is beginning, the easier it is to break the cycle.
- Try and identify patterns. Do you find yourself dwelling on things at a specific time of day, when you’re feeling a particular emotion or after a certain situation has occurred? If you can identify what is likely to trigger excessive rumination, like anxiety or boredom, you may be more able to pre-empt it and avoid slipping into unhelpful patterns and behaviours.
- Find a healthy distraction. Shifting your focus onto something else is a good way to interrupt thoughts. Doing something that makes your brain focus on physical sensations, can be a good way of bringing your attention from your mind to your body. Puzzles or mental activities that require a fair amount of concentration also leave less room for your mind to circle back into persistent thoughts.
- Give yourself a loop limit. Obviously, we all need to devote some time to issue that crop up in life or we’d never come up with solutions. It’s learning when to stop that’s the trick. So perhaps, set yourself a time limit where you’re going to focus solely on the matter at hand – once you reach the cut off point, make yourself stop and do something completely different.
- Try practising meditation and mindfulness techniques. Learning how to clear your mind, focus on your breathing and exist purely in the moment is not only incredibly beneficial for our overall wellbeing it can be very effective in helping to stop pervasive thinking.
- Seek professional help. Chronic thought disorders can be linked to conditions like anxiety and depression. If intrusive thinking is impacting your daily life, it may be worth seeking therapy from a trained professional to effectively address the issue.
