The vicious cycle of rumination

Unfortunately, we are still stuck in a majority mindset that we can go to a doctor for physical pain, disease, or a broken leg, but when something mentally happens we’re supposed to keep it to ourselves, buck up, and get over it.

Our mental health is just as important as our physical health. In some respects, I believe even more so. You can see this played out in how individuals deal with their own illness – some are shining examples of taking life as it comes and living a fulfilled, purposeful life despite their illness. Others end up in bed, in the dark, secluded and without life before their hearts ever quit beating.

Care for your #mentalhealth as much as you do your physical health! #chronicillness

While I take these few moments to talk about these issues, please understand the posts are not intended to be a cure to these problems. There comes a point when a problem persists to a certain degree that you will need to seek help from a doctor or counselor.

It’s so important to make sure you are protecting and caring for your mental health as well as your physical!

The first difficulty I’d like to discuss is ruminating.

Chew on it for a while, stew it over in your head for a bit – whatever food-type term you want to give it – it’s still ruminating. We’ve all experienced it at one time or another. Like a song stuck on repeat, a thought can get stuck in our heads. While having this happen for a brief time or on occasion is normal, the problem comes when this form of thinking takes over.

Over-thinking, obsessing or continually thinking about a certain circumstance can have a huge effect on our health. Researchers have linked this form of obsessive thought patterns to depression, eating disorders, alcoholism, anxiety, and other stress disorders.

It can be so easy to get lost in thought over the dysfunctionality of family, finances, jealousy of those that are “healthy”, regret, failures, our own health, and a myriad of other items. The downward spiral then begins as other negative thoughts creep in from unrelated circumstances leaving you with a sense of hopelessness. Our reasoning is that if we can spend enough time thinking about the mess in our heads we’ll somehow find the answer or a new insight into the problem.

Rumination has also been found to have a paralyzing effect on your problem-solving skills. The mind will tend to focus on abstract thoughts like I’m not good enough, these things always happen to me, it looks like life will never get any better, etc.

Of course, excessive ruminating can have an adverse effect on your relationships as those around you may tire of the constant negativity.

The hard part comes when you try to keep a vigilant watch over these thought patterns and purposefully make changes. Here are two tips to try to break the cycle.

1. Begin an activity to bring positive thoughts and distract the negative thought pattern. Read a book or watch your favorite comedy. Start a physical activity you enjoy like a hobby or a craft. Spend some time in God’s word, keep a list of positive verses that remind you of who you are in Christ.

2. Practice concrete problem-solving. Look at the situation from a different angle. Grab a piece of paper and try to write out possible things you could do to make the situation better. You may find that most situations that are stuck on replay in your head are situations you have no control over. If you come to that conclusion you need to let it go. Force your mind into another activity like mentioned in tip #1.