A Little About Rumination
Rumination
is comprised of two separate variables -- reflection and brooding. The reflection part of rumination can actually be somewhat
helpful -- reflecting on a problem can lead you to a solution. Also, reflecting on certain events can help you process strong
emotions associated with the issue. However, rumination in general, and brooding in particular, are associated with less proactive
behavior and more of a negative mood. Co-rumination, where you rehash a situation with friends until you’ve talked it
to death, also brings more stress to both parties. In short, if you find yourself constantly replaying something in your mind
and dwelling on the injustice of it all, thinking about what you should have said or done, without taking any corresponding
action, you’re likely making yourself feel more stressed. And you are also likely experiencing some of the negative
effects of rumination.
The Toll of Rumination
Rumination
can be oddly irresistible, and can steal an hour of your attention before you even realize that you’re obsessing again.
In addition to dividing your attention, however, rumination has several negative effects.
* Stress
Several
bestselling books on mindfulness are currently being touted as excellent stress-relief resources: The Power of Now, A New
Earth, and Wherever You Go, There You Are, for example. One of the major reasons that these books relieve stress so well is
that they provide examples of how to drastically cut down on rumination, which leads to a stressed state of mind.
* Negative Frame of Mind
Not
surprisingly, rumination is said to have a negative affect, or produce more depressed,
unhappy mood. Not only is this unpleasant in itself, but from what we know about optimism and pessimism, this brings
a whole new set of consequences.
* Less Proactive Behavior
While
people may get into a ruminating frame of mind with the intention of working through the problem and finding a solution, research
has shown that excessive rumination is associated with less proactive behavior, higher disengagement from problems, and an
even more negative state of mind as a result. That means that rumination can contribute to a downward spiral of negativity.
* Self Sabotage
Research
has linked rumination with negative coping behaviors, like binge eating. Self-sabotaging types of coping behavior can create
more stress, perpetuating a negative and destructive cycle.
* Hypertension
A link
has also been found between rumination and hypertension. Rumination may prolong the stress response, which increases the negative
impact of stress on the heart. Because of the health risks involved in hypertension, it’s particularly important to
combat rumination and find healthy strategies for dealing with stress and staying centered.
Sometimes
stressful situations can seem to stick with us. Most of us find ourselves ruminating or holding onto negative feelings we
have about stressors or conflicts in our lives at one time or another. Unfortunately, this tendency can prolong the stress
that we experience.
Here are some proven strategies for letting go of rumination, letting go of anger,
and holding onto peace.
* Expressive Writing
Some
people write an angry letter that they later burn. Others write about their feelings and brainstorm solutions. A few even
write books or short stories that express their feelings and combat rumination. Regardless of the form it takes, many people
have found journaling and expressive writing helpful in letting go of stress and negative emotions.
* Meditation
It seems
that everyone from Oprah to Sting is touting the benefits of meditation and mindfulness for stress relief, and for good reason.
A key ingredient of meditation is a focus on the present. When you actively focus on the present moment and gently prevent
your mind from fixating on past events or future fears, it’s much easier to let go of negative emotions surrounding
these things.
* Change Your Thoughts
The
basis of cognitive therapy is that the way you think about an event can shape the emotional response that you have in a given
situation. For example, if you perceive a situation to be a ‘threat,’ you will have a different emotional (and
therefore physical) response than if you viewed the same situation as a ‘challenge.’ Looking at a situation from
a new lens, rather than just dwelling on the negative can help with anger management and lowering one’s stress response.
Once you understand how your thoughts color your experiences, you can use this information to reduce stress with a process
known as cognitive restructuring.
* Change Your Behavior
You
can also change your feelings by changing your behavior -- taking the “fake it ’til you make it” approach.
You can do this in a few different ways. Perhaps the simplest is to make conscious choices to add some new stress management
activities to your life: Get regular exercise, practice meditation a few times a week, or have a hobby that helps you relieve
stress. Another effective strategy is to change your behavior when you find yourself dwelling on the negative: Actively get
involved in doing something that will take your mind off of what’s stressing you.
