7. Try meditation
Meditating can reduce rumination because it involves clearing your mind to arrive at an emotionally calm state.
When you find yourself with a repeating loop of thoughts in your mind, seek out a quiet space. Sit down, breathe deeply, and focus on nothing but breathing.
8. Understand your triggers
Each time you find yourself ruminating, make a mental note of the situation you’re in. This includes where you are, what time of day it is, who is around you (if anyone), and what you’ve been doing that day.
Developing ways to avoid or manage these triggers can reduce your rumination.
9. Talk to a friend
Ruminating thoughts can make you feel isolated. Talking about your thoughts with a friend who can offer an outside perspective may help break the cycle.
But be sure you choose to speak with a friend who can give you that perspective rather than ruminate with you.
10. Try therapy
If your ruminating thoughts are taking over your life, you may want to consider therapy. A therapist can help you identify why you’re ruminating and how to address the problems at their core.
Lifestyle changes
If you’re a long-time ruminator who wants to bring an end to your repetitive negative thoughts, here are some simple changes you can make to your life that can help do just that:
- Be proactive in trying to solve your problems. First identify problems in your life and then start taking actions to solve your problems, one step at a time
- Set your own expectations. Negative ruminating thoughts can creep in when we question our self-worth. Praise yourself for your successes and forgive yourself for your mistakes. Constantly work on building your self-esteem by taking care of yourself and doing things you enjoy and excel at.
- Create a support system. Having friends and family members, and maybe even a therapist, any of whom you can call on for help when something goes wrong or when you’re having a bad day, is so important. These special people may distract you from your ruminating thoughts and are also likely to boost your self-esteem.