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Read full article. Write your thoughts down on a piece of paper and dedicate a time in the day to think about it. If you are constantly ruminating on something that happened, imagine the worst case scenario and how you would deal with it. It's possible that there is a pattern in your worries, and this means you can help identify potential causes and use practice preventative measures.
More often than not, when we find ourselves ruminating, it is usually on negative thoughts, so a great solution for this is to focus on something positive in order to offset these worries.
A problem shared is a problem halved, which is why it's important to get things off your chest when you feel they are weighing you down, so try talking to a friend - or seek professional help. Talking to a friend will not only make you feel better, but it can also provide a different viewpoint, thus actually resolving the problem.
Taking on a task that requires your full attention can provide some much-needed relief from repetitive thoughts. Before you know it, you'll have gone a whole day without ruminating once. Mindfulness is a mental state achieved by focusing on one's awareness of the present moment, while calmly acknowledging and accepting one's feelings, thoughts and bodily sensations.
Anyone can do it, and mindfulness can be invaluable as a therapeutic technique. It's easier said than done, but learning to let go is one of the most important steps to take if you want to stop rumination and ease your restless mind.
Many people are stuck in a past that was hurtful or wonderful. But just the same, they come back to it time and again without ever moving on. Dwelling on the past means to revisit the same episode of your life over and over again, each time hoping for a better ending. It reopens all the wounds you have incurred and stops your attempts to move forward in your life.
Dwelling on the past makes it almost impossible for something new and positive to show up in your life. This post guides you through why we keep stuck in the past and how to move beyond it so you too can head to a better future. As human beings, we are born problem solvers. Our minds are constantly busy solving all kinds of problems needed for our survival.
This is, in my mind, the sole thing that made our species so successful on planet earth. But what if we cannot solve the problem? What if something happened in our past that did not go the way we wanted it to go? We could have been insulted, or yelled upon, or even much worse.
Oftentimes this is what happens to us in a moment that made a big impact on us. It is still bringing up emotions in us that are difficult to deal with. You see, the second thing that makes us great as a species is our ability to recall past events. It allows us to reflect on the event and learn from it.
Being able to learn is really our greatest gift from nature. Now, combining an unresolved problem negative emotion from being hurt with our ability to recollect events and our tendency to want closure on all problems in our lives, makes for a great cocktail to start us ruminating. So the essence of the problem of dwelling on the past is that we somehow have a problem that was created some time ago and our solution-seeking mind keeps the problem in memory to solve it.
Well, for you to be researching this topic means that, at least, it is bothering you to some extend. If you are like me, it bothers you a lot. And for me, this is more than reason enough to get rid of it. Here is a personal story of how my dwelling on the past ruined part of a retreat I was doing:. In my case, it is often politics that get me started. It does not matter whether I am left or right, the same argument would in any case apply to the opposite party.
But I can disagree so much with what the politician of the opposite side has said or done that I can dwell and ruminate for hours. I actually did that once during a meditation retreat. For some reason, this mainly happened during walking meditation.
No idea why. But I spent several minute sessions telling the political candidate why he was wrong and I was right. That showed him! But since I was on a retreat, I could clearly see that this was not helping me. It bothered me. And it bothered me a lot. Luckily, I was on a retreat. I was actually in the position to tackle the problem as I describe in the rest of this post: trying to be mindful of my tendency to dwell in the past and coming back to the present.
Accepting that I did indeed relapse sigh and then letting go. Now, I still occasionally relapse into dwelling on political issues, but far less than before. For all practical purposes, we can say that I quit. What a relief. The other reason you want to avoid dwelling on the past is that research has shown that this is associated with a host of negative consequences in the long term. Rumination has been linked to both depression and anxiety disorders. This paper from finds a clear correlation between people ruminating and these two disorders.
In their own words:. The current study identified rumination as a transdiagnostic factor responsible for the co-occurrence of symptoms of depression and anxiety in both adolescents and adults. Rumination accounted for a significant proportion of the concurrent overlap in symptoms of depression and anxiety, albeit to a greater degree among adolescents than adults. Now, this paper is an overview paper, so it means that it has looked at a host of other papers on the subject and combined them to be more statistically relevant.
In any case, researchers think that the reason that meditation is so effective in treating anxiety and depression is because rumination is a common cause in all these patients. The thing to take away from this is that not only is dwelling on the past bothersome for you, it also makes you more prone to depression and anxiety. The solution I propose is based on my personal experience AND on recent scientific findings on mindfulness meditation. Now, before you leave this page thinking that mindfulness and meditation are not for you, and you click away to other sites that only briefly mention meditation, I beg you to read just a few more paragraphs to give me the opportunity to convince you.
And vowed to never return to the subject. But again, if you are anything like me, you did return to your dwelling. Scientific evidence is mounting that mindfulness indeed helps a lot against dwelling on the past.
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