Stop Ruminating Thoughts from Taking Over your Life
Stop Ruminating Thoughts from Taking Over Your Life:
Do you find yourself constantly obsessing over negative situations? Constantly worried about the future or stuck in the past? Does it feel like there is no “Stop” button and it takes over your thoughts? Your day? This is known as rumination. Ruminating thoughts can prevent us from enjoying our lives, focusing/concentrating and sleeping especially during times of a crisis like the pandemic which we are all experiencing in different ways.
Here are 8 ways to help reduce rumination
1. Identify The Fear – what are you afraid of? If you are not sure of your biggest fears, start journal writing, it helps you to become self-aware.
2. What is the worst -case scenario if your fear comes true? Can you handle it? Example: If your worst-case fear is getting fired. Think about getting fired, what would happen, and could you handle it? The odds are you could. It might be tough and upsetting even scary, but could you handle it, yes!
3. Can/Can’t Control - Do you have any control, or can you change the situation? If you cannot then let it go. If you keep focusing on what you cannot change then you're setting yourself up for failure. If you can change it, then set up goals and action plans. Taking action reduces our fear/anxiety.
4. Growth – look at the experience as a learnable, teachable moment. Instead of obsessing about your failure/mistake, ask yourself – what is the lesson? How can I change to avoid this situation again? How can I grow and improve myself?
5. Schedule a time to dump your worries – I have my clients either do a morning or evening dump where they write all the stressors/fear out and get them off their brain. We do not want to internalize our feelings.
6. Be in the present moment- our fear is based on past baggage or anxiety of the future, when we are in the present moment everything is fine. Be more mindful – be in the moment of whatever you're doing. If you find yourself thinking about something else, bring yourself back into the present moment. Meditation helps reduce anxiety and excessive worrying. Add a guided meditation routine.
7. Exercise – one of the best ways to cultivate mindfulness (be in the present moment) is through walking. Taking a walk 4-5 times a week for 20-30 minutes will help reduce anxiety, cultivate mindfulness and happiness.
8. Your ruminating thoughts are based on your emotions such as anger, fear, sadness, frustration, etc. You need to be self-aware of what your thoughts are, so you can change them. You cannot know if you can control or change the situation until you know what it is. We cannot go through a worst-case scenario if we do not know what we’re holding on to? Become self-aware of the inner dialogue that replays in your head over and over. We are usually on autopilot and do not pay attention to the noise, we just know it's there. Self-awareness is one of the key factors to change.
October 2020 - Online Events - Open to the Public
Tuesday, October 6th, 7pm - Staying Positive during Trying Times
The Adult School, NJ
Register at 973-443-9222
Wednesday, October 7th, 6:30pm - Navigating the New Normal
Caldwell Continuing Education, NJ
Register at https://www.cwcboe.org/continuinged or 973-228-2092
Friday,October 9th 1pm - Having Healthy Relationships with your Adult Kids
Montclair Adult School, NJ
Register at 973-744-0500 ext. 2224
Tuesday, October 13th, 7pm - Dealing with Change & Loss
Morristown Community School, NJ
Register at 973-292-2063
Wednesday, October 14th, 6:30pm - Staying Positive in Trying Times
Caldwell Continuing Education, NJ
Register at https://www.cwcboe.org/continuinged or 973-228-2092
Thursday, October 15th, 6pm - Positive Psychology - Finding your Happiness
Northampton Community College, PA,Monroe Campus
Register at: www.northampton.edu/admissions/campus-locations/monroe-campus.htm - under Monroe Campus
Monday, October 19, 26 & Nov 2, 6pm
- Finding the Positive during a Crisis
Warren Community College, NJ
Register at 908-689-7613 or [email protected]
Wednesday, October 21st, 10am - End of Life Wishes
Great Horizons, NJ
Register at 973-292-2063
Wednesday,October 21st, 6:30pm - Learning how to Trust Again
Caldwell Continuing Education, NJ
Register at https://www.cwcboe.org/continuinged or 973-228-2092
Thursday, October 22nd, 6:30pm - Positive Aging
Princeton Adult School, NJ
Register at 609-683-1101
Tuesday, October 27th, 7pm - Turning Setback into Advantages
The Adult School, NJ
Register at 973-443-9222
Wednesday, October 28th, 10:30am - Letting Go of Anger & Finding Forgiveness
Montclair Adult School, NJ
Register at 973-744-0500 ext. 2224
Wednesday, October 28th, 6:30pm - Positive Self-Talk
Caldwell Continuing Education, NJ
Register at https://www.cwcboe.org/continuinged or 973-228-2092