Rumination refers to thinking repetitively about the circumstances and outcomes of a negative experience. When we ruminate, we’re dwelling on something bad that’s happened to us. Unsurprisingly, rumination is common in all forms of depression and anxiety disorders. It becomes a habit, a habit that’s rough on your mental health. Research shows that people with depression who ruminate are likely to experience more depressive episodes than those who don’t.

Why Do People Ruminate?

People ruminate for many reasons, but people often dwell on things because they think they will understand the problem better. Ruminating can feel like getting a grip on a situation or even giving a problem the mental energy it’s due. People confuse not letting an issue prey on their minds with blowing it off. Many people can feel almost a duty to ruminate, as if they must punish themselves.

Rumination Makes Depression and Anxiety Disorders Worse

Rumination has been shown through numerous research studies to make depression and anxiety disorders worse. The symptoms of these disorders get worse, which creates more rumination. It’s a cycle that’s hard to break, as the more energy we put into the rumination cycle, the worse things get.

If you recognize yourself in these descriptions, here are a few things you can do to help break the cycle of rumination.

  1. Make a plan to deal with the situation. Ask yourself if there is anything you can really do to correct the problem or improve your circumstances. If there is, make a plan to take those actions. If not, ask yourself if you will be in better shape after thinking about the issue once again.
  2. Question your rumination. In keeping with the above, actively question your rumination. Ask yourself how ruminating will bring you even one tiny step closer to a resolution. Ask yourself “How will thinking about this again help me?” The definition of rumination is that it solves nothing. It’s merely an empty, painful unproductive thought process.
  3. Let it go. This is a big, hard thing to do. If we could simply stop worrying by “letting it go,” no one in the world would ever have a problem with ruminating. Saying “Just let it go” is akin to saying, “Don’t be depressed.” However, ultimately we must consign problems that we cannot change, especially those from bygone days, to the past and close the book on them. Oftentimes, that takes the support of a mental health professional. Letting go of problems we cannot change is a process that can be learned, with support from a psychotherapist.
  4. Distract yourself. Rumination takes up time that can be spent doing other activities. Consider: doing some household tasks, giving a friend or family member a call, or taking a walk.

Damaris Aragon, ARNP, BC provides a full spectrum of mental health care to people in Spokane, Washington and surrounding areas. She focuses on providing personalized, compassionate care that adheres to current evidence-based standards. Reach out to Damaris through her contact page or calling 509-342-6592.