11 Steps to Stop Ruminating

JayUhdinger.com

11 Steps to Stop Ruminating

1. Be aware of the fact that you are ruminating and realize that it isn’t helpful.

2. Think about your situation or problem one more time and plan what to do next.

3. Find something funny about your situation: humor can help you see it from a different angle and

move on. View what has happened as a learning experience: this can help you approach the situation

constructively, and with an eye toward the future. And finally, try to remove yourself from the situa

-

tion, viewing it as you might watch a scene in a movie.

4. Think about what you would say to a friend facing the same situation. This can help you treat

yourself more compassionately. As you would with a friend, forgive yourself if you have done some

-

thing wrong.

5. Focus only on things that you have control over. There will be always some degree of uncertainty.

Our whole life is influenced by so many factors that uncertainty is simply a big part of life. Become

comfortable with it and accept it.

6. Accept your situation. Pain and suffering gets worse depending on how you think about it. We

often feel sad because we feel sad. Are angry because we feel angry and so on. Accept your current

state as it is. Stop wanting things to be different.

7. Think “Stop!” or even say it out loud to break the loop. You can also practice visualization, such as

imagining that you are taking your current thoughts and putting them in a trash bin.

8. Center yourself in the here and now and try to let go of unattainable or unhealthy goals. You are

in the here and now and there is nothing you can do but come up with a good plan and stick with it.

Stop thinking about how long any discomfort might last. You cannot fight your current situation so

simply be with it and accept it.

9. Distract yourself. Use mindfulness meditation to focus your attention on your breath instead of

being attached to your thoughts.

10. Don’t forget, you are not your thoughts! Your thoughts are just part of you and they will fade

away if you do not hold on to them. Examine your thoughts curiously and without judgment. Stop

judging situations or experiences. It will not change them or make them any different and just waste

your energy.

11. If all this doesn’t help schedule some time for worrying or rumination. Just plan to ruminate for

30 minutes after lunch and stop ruminating right now. You already have made some time for it and

you don’t have to be caught up with those thoughts now

Click here to learn more about faulty thinking