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The definition of rumination by the American Psychological Association (APA) is obsessional thinking involving excessive, repetitive thoughts or themes that interfere with other forms of mental activity. It is a feature of obsessive-compulsive disorder and generalized anxiety disorder. People who are most at risk for chronic rumination often share certain psychological, personality, or life factors. Here’s a breakdown of those most vulnerable:
*People with anxiety or depression
*Those with perfectionist or overachieving tendencies
*Individuals with low self-esteem
*People who’ve experienced trauma or loss
*Highly sensitive or empathic individuals
*Adolescents and young adults
*People under chronic stress
Rumination is the process of continuously thinking about the same thoughts, often negative ones, and it can have significant psychological and physical effects on a person. To constantly dwell on negativity, mistakes, or worries makes the outlook on life seem grim. This negative self-talk can also tarnish a person’s self-esteem. It typically replays a scenario repetitively from the past or fearing future outcomes.
This condition isn’t always negative. A person can also focus on positive experiences which can help boost mood and problem-solving. Even excessive positive rumination has its drawbacks. Overthinking can hinder living in the present and delay decision-making.
Is rumination normal for the average person? The answer is yes, to a certain degree. I lost three weeks of sleep when my son was diagnosed with an auto-immune disorder. I replayed the worst-case scenario over and over in my mind. Finally, I realized I wasn’t doing anybody any good, so I stopped stressing and started managing my thoughts. I wanted to be present and function normally.
I’ve kept myself up at night worrying or thinking about certain situations that have happened. Sometimes it got the best of me for weeks and sometimes I was able to move on within a day. If something keeps me up at night, it usually has something to do with my kids. Most often it was a situation that dealt with friends, school, or sports. After some time had passed, I felt silly that I worried myself sick over things I had zero control of.
These types of redundant thoughts affect our lives in a negative way. Besides wasting energy, this negative behavior robs us of living life to the fullest. Dwelling on scenarios that may never come to fruition is a time-kill.
We’re all guilty of this type of behavior to some degree. Just because we hyperfocus on a traumatic event or stressful situation doesn’t mean we have a mental illness. Some people consistently have negative thoughts repetitively, which becomes toxic behavior. Moms tend to worry a lot and sometimes they worry about situations that never happen.
Psychological Effects of Rumination:
*Increased anxiety and depression
*Reduced problem-solving ability
*Low self-esteem
*Difficulty in letting go
Physical Effects of Rumination:
*Increased stress levels
*Sleep disturbances
*Weakened Immune System
*Increased risk of heart disease
*Can interfere with focus or daily functioning
Life is hard enough to navigate through let alone constantly obsessing. It’s a good idea to distract yourself with activities that interrupt the negative thinking. Self-care promotes stress-management and can aid in a physiological reset. It also improves emotional regulation. Harvard Health discusses productive actions that can help:
*Exercise
*Gardening
*Cooking
*Journaling
*Meditation
*Prayer
*Creative hobbies
*Positive social interaction
Distract yourself with activities, social connections, or set aside “worry time” to help contain damaging monotonous thought patterns. If you feel that you are unable to control your negative thoughts, then it’s probably time to meet with a mental health specialist. Occasional reflection is normal and can be useful, but chronic, negative looping is a sign that requires intervention. I hope that you are able to find ways to manage your thoughts. Breaking free from rumination begins with small, intentional acts that anchor you in the present.
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