Breaking free from the shackles of repetitive thoughts can be a daunting task. Psychiatrists, however, have identified four effective strategies to halt this cycle. Let's delve into these methods and understand how they can help regain control over your mind.
The pandemic may be worsening rumination
“During the pandemic, individuals tend to ruminate to seek a sense of control as they face anxiety-inducing uncertainties,” Leela Magavi, MD, psychiatrist and regional medical director at Community Psychiatry, tells Health.
- Frequent rumination and negative thinking could worsen mood and energy
- In addition to making it difficult to complete necessary tasks, it can also make it harder to remember things or process emotions
- Rumination can show up in several mental illnesses, including depression and anxiety.
Do something you haven’t done before
A lack of novel stimuli can cause repetitive thoughts
- Changing your environment can interrupt thoughts that might otherwise loop and instead give us a new way of viewing the world
- Give yourself some novel stimuli
- Go on a walk in a part of your neighborhood you haven’t seen before.
- Get into nature, maybe a park or a trail you havent walked before.
Focus on healthy habits
Get your sleep in order, eat well, and stay in touch with friends and family
- When you’re more rested, you have more control over your brain, and it is less likely to fall into the traps of overthinking, rumination, and worry
Notice the thoughts-and ask whether they’re helping
Examine whether the thought is moving you forward or leaving you stuck
- Is this serving me? Am I going to have an answer to this right now? What else can I do?” If you can’t solve whatever you are thinking about right now, try a different tactic
Distract yourself
Take your mind off of the thought your brain is chewing on to engage in activities that bring you joy or relieve rumination
- TV can be a nice distraction sometimes, but be wary of activities that just don’t work
- Pay attention to your substance use
