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Some Ways To Stop The Cycle Of Negative Repetitive Thoughts

Health

by Waqar Hassan 2023. 10. 18. 16:38

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Repetitive negative thoughts, such as "What if I'm not good enough?" or "What if something bad happens?" can be indicative of rumination, a pattern of persistent and often distressing thinking. The American Psychiatric Association (APA) defines rumination as the repetitive dwelling on negative thoughts or problems, especially when these thoughts are of a negative nature.

Rumination is a common experience and may have been exacerbated during the COVID-19 pandemic. As people faced heightened levels of uncertainty and anxiety, they may have resorted to rumination as a way to regain a sense of control in the face of challenging circumstances. Leela Magavi, MD, a psychiatrist and regional medical director at Community Psychiatry, notes that during the pandemic, individuals often turned to rumination as a coping mechanism to address the anxiety-inducing uncertainties that emerged.

Addressing rumination and its negative thought patterns is important for mental well-being. Techniques like mindfulness, cognitive-behavioral therapy, and seeking professional help can be valuable in breaking this cycle and promoting a more positive and constructive mindset.

 

NO.1: EFFECT OF NEGATIVE THOUGHTS

 

Negative thinking, especially when it leads to frequent rumination, can have a significant impact on an individual's mental and emotional well-being. Dr. Leela Magavi points out that such persistent negative thinking can worsen one's mood and energy levels. It can also lead to social withdrawal, isolation, and heightened emotions like paranoia, irritability, and anger.

From a clinical perspective, there's a distinction between general worry and rumination. Worry is often future-focused and concerns questions like "Am I going to be okay?" or "Will my family be safe?" On the other hand, rumination typically dwells on the past or immediate present, with thoughts such as "Am I ever going to feel any better?" or "What did that person think of me?"

Rumination is a feature of various mental illnesses, including depression and anxiety, although it's not always clear whether rumination precedes the development of the disorder or is a consequence of it. Both rumination and these disorders can create a sense of being stuck and experiencing persistent negative emotions.

Whether you've recently started dealing with repetitive thoughts and rumination or have been struggling with them for some time, there are effective tools and strategies to manage your mental well-being and break free from this cycle. These techniques can help improve your overall mental health and quality of life.

 

NO.2: NOTICE THE THOUGHTS AND ASK WHETHER THEY ARE HELPING

 

To effectively address repetitive thoughts, the first step is to become aware of when they are occurring. As Dr. Gowri Aragam emphasizes, awareness is crucial in this process.

Once you've recognized these repetitive thoughts, it's essential to assess whether they are helping you make progress or if they are keeping you stuck. Dr. Aragam suggests asking yourself a few key questions: 
 "Is this thought serving me?"
 "Can I find an answer to this right now?"
 "What alternative actions can I take?"

If you realize that dwelling on these thoughts isn't productive and won't lead to an immediate solution, it's time to explore different strategies to break free from the cycle of rumination and negative thinking. This can be the first step in regaining control of your thought patterns and improving your mental well-being.

 

NO.3: DISTRACT YOURSELF

 

Distracting your mind from repetitive and negative thoughts can provide significant relief. According to the American Psychiatric Association (APA), this diversion can be highly effective in breaking the cycle of rumination. Dr. Leela Magavi specifically recommends engaging in puzzles, as they can improve mindfulness and overall mood states. Puzzles also have the potential to redirect your focus away from distressing rumination. Some studies suggest that puzzles may even have neuroprotective effects, reducing brain cell damage and promoting the growth of new neurons.

Participating in hobbies and interests that bring you joy can also be an effective strategy for managing rumination. Dr. Gowri Aragam points out that self-expression through such activities can help prevent rumination and alleviate its effects. Additionally, connecting with friends and family, as well as engaging in physical activities, can be beneficial for improving your mental well-being.

However, it's important to be cautious of activities that may not effectively address the issue, and it's crucial to monitor substance use. Dr. Aragam advises against relying on activities that can be addictive, whether it's excessive screen time or substance use, as they may provide short-term relief without addressing the underlying issue in the long term.

 

NO.4: FOCUS ON HEALTHY HABITS 

 

The age-old advice still holds true, and it's particularly relevant when dealing with repetitive negative thoughts. Prioritizing your well-being through proper sleep, a healthy diet, and maintaining connections with friends and family is essential. Sleep, in particular, plays a crucial role in managing your thought patterns.

Dr. Gowri Aragam emphasizes the significance of restful sleep, noting that being well-rested provides you with better control over your thought processes. It reduces the likelihood of falling into the traps of overthinking, rumination, and excessive worry.

The common theme in these self-care practices is to shift your focus away from the persistent negative thoughts or worries. As Dr. Aragam suggests, it's akin to trying to solve a puzzle that has no answer. By redirecting your thoughts and nurturing your overall well-being, you can break free from the cycle of rumination and worry, allowing for a more constructive and positive mindset.

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