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Identify the source of your rumination -

An event or situation that triggers rumination might seem like the root cause. However, there are often other underlying reasons, such as undiagnosed anxiety disorder, perfectionism, or personality traits. 

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Identify the source of your rumination -

Identifying the root cause can help you understand your rumination better. 

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Allow yourself to feel the emotions -

Rumination can take up space in your mind, preventing negative or uncomfortable emotions from entering. This may be a strategy you've adopted to avoid dealing with them. 

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Allow yourself to feel the emotions -

However, allowing yourself to feel and process these uncomfortable emotions may help lessen the intensity or frequency of distressing thoughts.

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Figure out what you can control -

Rumination often stems from previous negative experiences. While we can't change experiences, we can change how we look at them.

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Figure out what you can control -

For example, if you're ruminating over an upcoming job interview, consider what aspects of the interview you can control, such as pre-interview prepping. And if you really can't change something, maybe you don't need to worry about it.

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Distract yourself -

When you notice you're starting to ruminate, finding a distraction can disrupt your thought cycle.

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Distract yourself -

Distract yourself by doing some exercise, going for a walk, watching a movie, or even doing chores around your home. 

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Change location -

Try spending time in a place where you've been happy before and where you associate with good memories.

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Change location -

This could be a place nearby where you can take a walk, drink a coffee, or sit in a park for a while.

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Revisit your thoughts and get some perspective -

Ruminating happens when we think we've made a mistake or believe we're responsible for something bad that has happened.

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Revisit your thoughts and get some perspective -

But if you put the situation into perspective, you may find it's inaccurate.

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Readjust your life's goals -

Unrealistic goals and perfectionism can lead to a fear or perception of failure, resulting in rumination.

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Readjust your life's goals -

Setting more realistic goals that you're able to achieve can reduce the risks of overthinking your own actions.

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Work on your self-esteem -

Many people who ruminate report difficulties with self-esteem. The good news is, this is something you can work on. 

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Work on your self-esteem -

Ways of enhancing your self-esteem include acknowledging and appreciating your strengths so that you can develop them.

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Try to be actionable -

If you ruminate about a specific problem, sometimes inaction leads to more rumination. Handle it by counteracting negative thoughts by putting them into action.

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Try to be actionable -

Make a list of your problems while also brainstorming potential solutions. Remember, you don't have to solve problems right there and then.

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Try meditation or deep breathing -

Meditation can help clear your mind, which may help you stop ruminating.

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Try meditation or deep breathing -

When you find yourself stuck in a loop of thoughts, go to a quiet place, and focus on your breathing.

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Understand your triggers -

Each time you find yourself ruminating, make a mental note of the situation you're in. Consider where you are and what you've been doing. 

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Understand your triggers -

Being aware of your triggers may help reduce any tendency to ruminate.

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Talk with a friend -

Ruminating thoughts can make you feel isolated. However, a trusted friend may be able to offer an outside perspective. 

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Talk with a friend -

But be sure to speak with a friend who can actually give you that perspective rather than ruminate with you.

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Try therapy -

If your ruminating thoughts are taking over your life, consider seeing a therapist. 

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Try therapy -

A therapist can help you identify why you're ruminating and how to address the problems at their core.

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Practice positive affirmations -

When stuck in a negative thought loop, verbalizing or writing down anything positive may seem intimidating.

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Practice positive affirmations -

But as daunting or difficult as it may seem, practicing positive affirmations can help counteract negativity and possibly reduce the time you spend ruminating.

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Set your own expectations -

If we set ourselves targets that are too high, we may never meet them. This can cause us to question our self-worth, which may lead to negative ruminations.

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Set your own expectations -

Therefore, take your time to evaluate what you realistically can do and adjust your own expectations.
Sources: (Healthline) (PsychCentral)
See also: Simple cognitive behavioral therapy techniques to improve your mental health

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