11 powerful questions to ask when you’re stuck in rumination
Negative thought loops can make it feel like your brain is on fire.
Ever been stuck in a seemingly never-ending cycle of negative thinking? It sounds something like this:
“I shouldn’t have done that.”
“Why didn’t I do this?”
“What was I thinking?”
“Did I make the wrong decision?” “I made the wrong decision.”
“What if I make the wrong decision?”
This is rumination.
Actually, there’s that kind of ruminating that helps you solve problems. This is reflective rumination, and it’s a healthy approach to rumination.
Then there is brooding rumination, and that’s the kind of rumination we’re talking about here. The cycles of repetitive thoughts that keep you stuck in indecision, reeling and hamster wheeling in the same place, frozen or angry or irritable or swinging from one emotion to the next.
Whatever brooding rumination looks like for you, it probably ain’t fun. It’s draining and it can leave you drowning in self-doubt.
To help you reset when you’re looping mentally, I’ve created 11 questions to ask yourself. (And, if you want to learn more about rumination and what it looks like, read this blog.)
Shift from having a full, overwhelmed mind, to feeling mindful, calm and at peace with your choices.
11 questions to ask yourself
Here are 11 powerful questions you can ask yourself when you’re mired in self-criticism, repeating the same fears, doubts and worries like a devastating broken record. I invite you to journal on them, or to voice note yourself the answers. It’s crucial to get the thoughts out of your head, so that you can lift the fog and find clarity.
What do you know to be true?
What do you not know for sure? What are the assumptions you’re making?
What is the worst that can happen as a result of the decisions you made / want to make?
If the worst thing happens, then what? What will you do?
Could you survive the worst case scenario, if it happened?
Do you have the tools, resources and support network to help you navigate the worst-case scenario?
Now, ask yourself why this situation is here. What is it here to show you?
What are the lessons here?
What are the opportunities?
What do you need?
How do you want to respond now? What is one action step you can take?
If you need quick, in-the-moment solutions, you can break it down and pick 3 to 4 of these questions to ask yourself, choosing whichever feel most relevant to you. If you have more time, I do suggest working through all of them. You’ll get a lot of clarity if you take the time to do this, and you’ll experience a huge amount of relief.
Need more help?
If you find yourself really stuck in those depressing self-critical thought loops, unable to find the answers you need, reach out.
I love supporting my clients in this way, as a non-judgmental guide who can listen and ask the right questions – the ones that will lead you to the answers that are already within you. It’s amazing to witness the clarity that comes when people get out of their heads.
To beat rumination so you can get clarity and see life from a higher perspective, book a 90-minute, online Catalyst session with me. Book your session here.