Rumination: solutions to negative thought loops
Rumination brings with it all kinds of uncomfortable emotions, from anger to distress
Are you someone who gets stuck in tape loops of negative thinking, worrying about the same thing over and over again, stuck in an endless cycle of confusion?
You’re not alone.
The rumination programme
We all know what it’s like to ruminate. Rumination is that repetitive cycle of negative thinking where you find yourself dwelling on something that happened in the past or will happen in the future; something that distresses you.
Rumination is not much fun. It’s downright draining, and it saps self-confidence with its “Why did you–” “Why didn’t you–” “What if you–” “What if you don’t–”
At the same time, it is ultimately well-intentioned: it’s born from a desire to solve a problem – one you’re facing now, or that you faced in the past, or that you may have to face in the future.
Again, no matter how misguided it may be, this part of the brain has good intentions: it wants to keep you safe.
Neurodiversity and rumination
Neurodiversity is a relatively new brain science, so we’re still learning. There is SO much we don’t yet understand about our incredible brains.
Now, I’m not a brain scientist, although I am fascinated by this organ and its potential. So I’ll share here what I understand based on current research into how different brains work.
I’ll caveat this by saying: each brain is unique. Being neurotypical or neurodiverse does not mean you are bad or good or wrong or right or ‘special.’ It simply means you’re uniquely you.
Let’s dive into neurodiverse brains.
Rumination and ADHD
People who exhibit ADHD tend to be prone to rumination, because their brain’s default mode network is always switched on. That’s the part of the brain that regulates rumination. They also tend to be more compulsive, and can overthink their choices as a way of compensating.
Rumination and SPS / HSPs
People who exhibit sensory processing sensitivity (SPS) or who are highly sensitive are picking up more sensory information in every moment than your neurotypical human. Which means they have more to process each day. Processing, when it’s accompanied by distress or other ‘big’ emotions, can easily tip over into rumination.
HSPs also tend to be more risk-averse and cautious in their choices. They will naturally think through every angle of a situation before jumping in. They’re talented problem solvers as a result.
That said, we all ruminate
Whether your brain is neurotypical or neurospicy (love that term), whether you’ve been diagnosed as ADHD, OCD, if you have sensory processing sensitivity or believe you’re an HSP, you’ll probably find yourself ruminating at some point.
We all ruminate at different points in our lives.
What rumination looks like
Rumination can be reflective or brooding. Reflective rumination is analytical. It’s about problem-solving. It does involve cyclical thinking, but it serves more of a purpose.
We’re looking in this article at brooding rumination; that type of self-perpetuating rumination that leads us into repetitive, low-density thoughts, mostly about ourselves.
In terms of brooding rumination, I’ve seen various people dividing it into two broad categories: negative and anxious, which are past- and future-focused.
Negative rumination takes us back into the past, reviewing past decisions, berating ourselves for our mistakes and criticising ourselves for what we did wrong.
Anxious rumination, meanwhile, is when we worry about what hasn’t happened yet, stressing about the future impact of decisions we’ve either made or plan on making.
Rumination can take us back into the past mentally, or into the future, as we worry or tape loop through regret over a decision we made or action we are thinking of taking.
Symptoms of rumination
Here are the symptoms of rumination. These show you the immediate impact of these negative thought loops.
If you’re talking or thinking excessively about a topic. Feelings such as sadness, irritability, even numbness. Mood swings are common with rumination. Also loss of motivation, excessive sleep or eating, loss of appetite, fatigue, a sense of hopelessness,
Generally, rumination is a temporary state; however it can at times lead to longer term issues such as depression.
Antidotes to rumination
The reality is, you can’t change the past, and you can’t control or predict the future. The only thing that’s real is this moment, now.
So here’s what you can do:
When it comes to past mistakes… they are made. Unless you’re a Time Lord out of Doctor Who, you probably can’t time travel in this reality. All you can do is control your response to the reality you are faced with in this moment, right now.
You can make decisions based on the information you have now. You may not have all the information you need in order to make a truly informed decision. You cannot predict the future. Sure, you can consider possible outcomes and then ask yourself, “Am I prepared to deal with each of those possible outcomes?”
Journal all your thoughts, stream-of-consciousness style, or record a voice note for yourself where you express everything you’re feeling and worrying about. Chances are, you’ll feel significantly different once it’s out of your head and in the ether or on the page.
Meditate on it. I’ve created a meditation specifically for this purpose. You can find it here, on Insight Timer (listen to it for free!). Access it here.
Come up with a power statement you can say to yourself every time you find yourself ruminating.
Here’s an example: I know I am capable of handling any challenge that comes my way. I know I have the tools, resources and support to face each of the possible outcomes that could unfold.
You’ll notice a couple of things: there are no negative words here (do not use ‘no’ or negatives like “don’t” or “can’t). It begins with “I know I am.” “I am” on its own is also a fantastic starting point.Ask yourself some powerful, mindset-shifting questions. I’ve created a set of 11 questions as a deeper journaling exercise. Find them in this blog.
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’ve been there more times than I can count, so I’ve developed my own toolbox of solutions to support me through this process. One of the best tools I know of is to speak to an objective, neutral third party: someone who is accepting and non-judgmental of your situation.
And that’s what I love doing; being that non-judgmental witness who can listen and ask the right questions – the ones that will lead you to the answers that are already within you.
To lift the fog of confusion and stop beating yourself up, book a 90-minute, online Catalyst session with me. Book your session here.