What Are Psychological Ruminations, And How To Manage Them
If you have ever had a worry related to an issue that is important to you, you know how uncomfortable and unpleasant it can be. On many occasions, having these thoughts constantly in our mind leaves us without energy and affects other areas of our life.
In the course of the article We will see what psychological ruminations are, the possible consequences of these and their origins. In addition, we will end with some tools that can help us manage them and ensure that the discomfort is less.
In psychology, the term “rumination” refers to the act of repeatedly thinking about a worry or problem. Ruminations appear in an intrusive, almost obsessive way and generate great discomfort.
The person who suffers from it feels like they can’t stop thinking about this topic and doesn’t know how to stop those thoughts. Many people describe it as “a broken record that repeats itself constantly.” Others call this mental process “being in a loop.” With these examples we can imagine the discomfort generated by feeling that we do not have control.
Psychological rumination can interfere with anyone’s life. Furthermore, they can cover a wide range of situations. That is to say, These thoughts can lead us to review past situations, current problems, concerns about the future. But they can also leave us “hooked” on imaginary ideas.
One of the main characteristics of this cognitive process is that it usually focuses on finding a possible cause rather than a possible solution. It is very common for thoughts to appear like: “Why me?”, “What could I have done to avoid it?”, “How could this have happened to me?”, “Did I say or do something wrong?” “I can’t believe that…”, etc.
So is it bad to think about problems?
Thinking is a mental process inherent to human beings; It is characteristic of our species. In fact, most of the thousands of thoughts we have throughout the day are intrusive and appear spontaneously, without being “invited.” What is expected is that, when thinking about a certain problem, we will find solutions.
However, we cannot forget that thought, like memory and attention, They are cognitive processes linked to our emotions and learning. Therefore, our brain tends to show us emotionally charged thoughts more frequently and, often, that is when we ruminate. And discomfort appears.
Can it trigger other problems?
Taking into account everything stated so far, emotional discomfort is the main symptom that a person suffers. Unfortunately, you may not be the only one. If these types of situations occur for a prolonged period and professional help is not sought, the symptoms can worsen. Some people have developed anxious and/or depressive symptoms. In other cases, the symptoms lead to other serious problems.
Why do they appear?
Although, in most cases, rumination is presented as a possible resource to resolve a certain situation, it can become another problem. There are various scientific theories currently that propose the possible origins, but in this article we will look at the most general aspects.
As in most human difficulties, the origin of psychological rumination can be related to various factors. Some are mentioned below:
How to manage psychological rumination?
The first step when managing this type of recurring thoughts is to realize that it is happening and the high discomfort that this generates. In addition, it is also relevant to be aware of the possible alterations that this situation may be having in our lives.
Once we have realized and recognized the importance of the situation, we can begin to introduce tools that help us manage them. Below are some proposals.
1. Tools to work with thoughts
There are different exercises that can help us in this sense. Three are exemplified below:
2. Full attention – mindfulness
The practice of full attention or mindfulness helps us return to the present moment. Furthermore, it allows us to cultivate observation without judgment as well as compassion. In this sense, it can also help us work on accepting those things that are not in our hands.
3. Physical activity
Performing moderate physical activity is a wonderful strategy since, on the one hand, our body releases endorphins and, on the other, it keeps our mind in the present moment.
4. Lean on the environment
Having a support network with which we can share our discomfort is an interesting option. In addition to helping us feel more relieved, it can give us new points of view and feel accompanied.
5. Ask for professional help
Changing thought patterns can be a long and complex process. It is important to have patience and be consistent with practice to acquire and internalize new habits.
Nevertheless, Remember that you can ask a mental health professional for help specialist to accompany you in this process and adjust the intervention to your needs.
