What is rumination?
Have you ever found yourself replaying or obsessing over negative experiences? Your mind may be going around in circles about situations where things did not go as expected, or you may feel as though you let others down. This process, known as rumination, often makes you feel like a broken record, replaying a negative experience in your mind and repeating previous errors.
Rumination is defined as “obsessive thinking about an idea, situation, or choice especially when it interferes with normal mental functioning.” Research aligns rumination with a variety of negative consequences, such as depression, anxiety, post-traumatic stress disorder, binge-drinking, and binge-eating.
Overanalysing work or relationships are common themes people ruminate about. Our minds reconsider the lead up to a friendship breakdown or get stuck on the work deadline that failed to be met. While reflecting on prior experiences may be of benefit to some, rumination intensifies our negative feelings, and can inhibit us from widening our focus to see the bigger picture.
This habit of obsessing over the past is connected to a number of negative effects on the mind and body. The following points may by indicative of the rumination trap:
- Focusing on an issue for more than a few moments
- A building sense of negativity, more than you previously felt
- Lack of motivation to accept and move on
- Feeling no closer to a viable solution
Rumination is not necessarily a singular, personal activity. A conversation with a friend which leaves you both feeling negative, and mentally worse off compared to before the conversation, is likely to be a result of co-rumination.
Why people ruminate, and the harmful effects it can have if left unchecked
Ruminating may occur within individuals experiencing heightened stress levels, with the process more commonly associated with women than men. This is due in part to women being attributed to a higher level of concern over relationships, their working environment, and personal situations.
While ruminating may seem harmless, such as a slight encounter with a moment of rumination from time to time when you feel sad, it is within the extended time period whereby ruminating can be harmful. For some, this could lead to binge drinking or eating as a coping mechanism for negative thoughts. This then turns into a cycle, and one may begin to feel helpless, as if there is no way out. After enough time, close support may run thin if family members and friends become frustrated or struggle to help.
We do not always intend to ruminate over their negative situations. Generally, our intention is often to be happy and positive — rumination is not always a conscious choice. Rumination can be triggered by many things, and some potential triggers of ruminating thoughts include:
- A specific stressor, such as a failed relationship or argument with a loved one
- A recent traumatic event
- Feeling then need to live up to a sense of perfectionism
- Low or decreasing self-esteem
- An upcoming stressful event, such as final exams, a major performance, or a work presentation
- Facing a fear or phobia, such as a person with a fear of needles having a blood test
- Awaiting information about a potentially life changing event, such as a final exam result or a medical test
The difference between rumination and emotional processing
It is important to distinguish between rumination and emotional processing. After all, if we do not consider our problems, how do we have any chance of problem solving or experiencing growth? Would we be swimming in similar circles if we only considered the good, and not any of the bad?
We should look to find a happy medium between focusing solely on the positives and engaging in the cycle of rumination. This can save us a lot of stress and enduring negativity.
It is the repetitive and immersive nature of ruminating that distinguishes it from productive emotional processing. Individuals find themselves in a period of rumination while trying to sort through their emotions, though they may also struggle to find their way out of the negative patterns that endure as a result of replaying moments of hurt — rather than finding a resolution.
While emotional processing results in the generation of new behaviours, possibilities, and methods in thinking – ruminating does not. The inability to shift the negative mindset, while considering the same information repeatedly, distinguishes a ruminator from an emotional processor.
Rumination and emotional processing may start out in the same way, though it is the end state that differs. Emotional processing initially presents itself with signs of pessimism and cognitive distortions, much like rumination, though the occurrence of acceptance and releasing negative emotions is a result of ending the taxing cycle.
It goes without saying that breaking the cycle of negative thoughts and moving away from rumination can be quite difficult to manage. Releasing stress, anger and dealing with these emotions may assist with moving through ruminative thinking.
Many mental health conditions can cause rumination, but rumination may also intensify the symptoms of some pre-existing conditions
The intrusive, obsessive and excessive nature of rumination can be the result of a mental health condition, or it can intensify an existing condition. Research has shown that rumination is associated with mental health conditions, including depression, anxiety, phobias or post-traumatic stress disorder (PTSD). Meanwhile, some cases of ruminating are caused by a specific traumatic event, such as a breakup or a workplace accident.
The intensification of pre-existing conditions may be associated with:
- Depression: An individual experiencing depression may ruminate on very negative or self-defeating thoughts. For instance, they may obsess over a feeling of being unworthy, or not good enough.
- Anxiety: Those with anxiety may ruminate on specific fears, such as the idea that something bad will happen to their family. Rumination may occur more generally, continually scanning their mind for things that might go wrong.
- Obsessive-compulsive disorder (OCD): People with OCD may feel overwhelmed by intrusive thoughts about things that could go wrong. To relieve these thoughts, they may engage in rituals, such as checking door locks, cleaning, or counting.
- Phobias: People with phobias may ruminate on their fears, particularly when encountering their phobia. For example, a person with arachnophobia may be unable to think about anything but their fear when in the same room as a spider.
- Schizophrenia: People with schizophrenia may ruminate on unusual thoughts or fears, or they might feel distracted by intrusive voices and hallucinations.
Helpful tips to reduce rumination
How do you stop rumination? There are many techniques that may help.
- Engage in activities that lead to positive thoughts, such as a favourite hobby or physical activity
- Problem solve and create a real, actionable solution for the problem
- Identify the underlying thought or fear (art therapy may assist in the reflection process)
- Ponder the worst-case scenario, and understand you can handle it
- Let go of what you cannot control
- View mistakes as learning opportunities, and identify what you would change or do better next time
- Schedule a worry break, such as 20-30 minutes, and contain it only within that specific period of time
- Seek mindfulness through a variety of activities such as journaling, reflection, meditation or yoga
- Try therapy or counselling, as trained professionals can help you stop the cycle of rumination
When to see a mental health professional
If you have tried many techniques to prevent or reduce the negative effects of rumination, and you find yourself still struggling or stuck, mental health professionals can help. If you find that rumination is greatly impacting your quality of life, or you begin to feel truly stuck or hopeless, it may be time to seek the assistance of a mental health professional or therapist.
Art therapy with LAUREARTS
One form of therapy that can assist in stopping rumination is art therapy. Art therapy offers benefits in reflection, mindfulness, and creating positive cycles of thought, and art therapy can be highly effective in reducing or preventing the process of rumination.
LAUREARTS offers online art therapy for creatives, which can help you to stop ruminating, among many more benefits of art therapy. To learn more, or book a consultation, click here.
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