Rumination

In my last blog, I talked about how my OCD deals with rumination.  So, today I want to get into what rumination is and how we can treat it. 

Rumination is defined as this: "Rumination involves repetitive and passive thoughts focused on the cause and effects (triggers) of a person's distress.  However, these thoughts do not lead to the person engaging in active coping mechanisms that would relieve distress and improve mood".  A lot of times rumination can be confused with emotional processing.  While they both focus on problems and usually emotions surrounding these problems, rumination tends to focus on more negative thought patterns.  This can include thought patterns that involve cognitive distortions and focusing mainly on the negative aspects of a situation.  Emotional processing, by contrast, may start out this way, but leads to acceptance and release of negative emotions, while rumination keeps you stuck. 

Rumination often leads to self-blame, guilt, or shame.  It does not produce solutions or insights to problems.  Ruminative thinkers repeatedly go over the same information without change and will stay in a negative mindset.

Some causes of rumination can include:

  • Certain personality traits such as perfectionism
  • Stressful events
  • Poor self esteem
  • Stressing about something you fear
  • Traumatic events
  • Worrying about health conditions
Rumination is also associated with several different mental health conditions including:
  • Anxiety- this is often marked by worrying or ruminating over specific fears.
  • Depression- this can cause people to ruminate over extremely negative thoughts.
  • Eating disorders- this can cause people to ruminate over diet, food, and exercise.
  • OCD- this causes intrusive, obsessive thoughts that may lead to compulsive behaviors.
  • PTSD- this often involves ruminating about traumatic memories.
My OCD deals with severe rumination.  I ruminate over MANY different things.  And like the description says, I get stuck.  I get into this uncontrollable thought pattern that is almost impossible to get out of.  Luckily there are many different strategies to help overcome rumination.  Some strategies are:
  • Meditation or mindfulness- this can help relieve feelings of stress and redirect thoughts toward less negative patterns. 
  • Distraction- when you ruminate on negative thoughts, break out of your pattern by doing something to distract yourself.  Just make sure it is not harmful or avoidance.  Remember, avoidance will only make this problem much worse.  Do a hobby you enjoy like painting, puzzles, reading a book, or watching a movie.  My newest hobby I have found and thoroughly enjoy is "junk journaling".  It keeps my mind and hands busy so I'm not ruminating or picking at my skin. 
  • Exercise- physical activity can be a great way to distract yourself from negative thoughts.  Exercise is also proven to increase serotonin and dopamine production. 
  • CHALLENGE YOUR THOUGHTS- remind yourself that thoughts are not facts!  Actively challenge negative thoughts and look for alternative explanations.  This is something I am currently working on in CBT.  This is hard to do, but you have to put in the work if you want to heal!
  • Go outside- spending time outside in nature can significantly reduce rumination. 
  • HAVE A SUPPORT SYSTEM- this is so important for anyone dealing with not only rumination, but any mental health struggle.  Have someone you can talk to.  Someone that truly supports you and will listen to you. 
Rumination can be really debilitating for many people.  It is so important to not only have a support system but to reach out to a mental health professional about any symptoms you may be having.  


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