The term rumination refers to the act of chewing for the second time, returning it to the mouth, a food that has already been lodged in a deposit that some animals have precisely for this purpose. This double chewing is precisely what is usually done in the case of repetitive thoughts because, in some way, that person ruminates on them over and over again instead of digesting and assimilating them. According to Laura Palomares, director of Advance Psychologiststhis tendency to going around and around the same thoughts repetitively This is what is known as “rumination syndrome.”
It is a process that makes a person think and evaluate certain elements of their life in a cyclical manner and that, according to the psychologist, gives rise to a repetition “that contains high doses of negativity and catastrophism«.
In fact, as he clarifies, the usual thing is that when a person gets carried away by this act of rumination, they do not realize what they are doing. “It is an activity that deeply imbues us and often makes us detach ourselves from space-time,” he says. And not only that, but it should also be taken into account that the content of the ruminations is subjective and is linked to the mental schemes from which that person interprets reality.
The most common thing, according to the psychologist, is that in this rumination judgments of oneself appear that are not positive, which produces a intense emotional state which generates more and more ruminative thoughts. «The person is trapped in a vicious circle that generates strong discomfort,” he warns.
How to stop negative rumination
When a person ruminates on their thoughts, they don’t really realize it because it tends to be automatic and, in general, no one is usually aware of when the process begins. Of course, the psychologist clarifies that this does not mean that it cannot be stopped. “The difference between rumination and intrusive thoughts is that, although the latter have a high degree of automatism and if you try to interrupt them they appear more strongly (the classic “don’t think about a pink elephant”), rumination is susceptible to being stopped,” says Palomares.
To stop the rumination process, therefore, the psychologist advises focusing our attention on something else that requires effort but also motivates us. «When we change focus, our mind stops the ruminant circle and we can reconnect with reality,” says the expert.
Of course, as the psychologist warns, it is not easy. We frequently feel unable to stop the ruminative process, especially in situations that worry us and cause us concern either anxietyas if the fact of mulling over the situation was a guarantee of solving the problem. “And, of course, that’s not the case,” he clarifies.
The psychologist assures that this rumination syndrome occurs when that particular way of facing reality becomes chronic and is often the only way the person has to solve things. «Rumination syndrome is an important factor in prediction of anxious pictures, and also depressive disorders,” says Palomares.
Tips to stop rumination
Next, the director of Avance Psicologías presents a series of tips, but remember that it is advisable to go to a therapist so that he can examine each specific case.
1. Realize that you are entering the rumination. Recognizing that you are in the process is key to stopping it. When that person realizes it, they should focus their attention on something else and, above all, they should not get angry with themselves and judge themselves. Remember that the mind constantly composes thoughts, so the only thing you can do is change your focus of attention.
2. Focus on breathing. If that person does not have anything that sufficiently captures your attention at that moment, you should use your breath to leave their mind and return to the present. It is an infallible technique to draw attention back to the here and now.
3. Make a pact with the mind and establish time limits. You must accept the possibility of thinking about what worries you, but within time limits. If when this time limit arrives no conclusion has been reached, you should focus on something else.
4. Distractionsbut with a clarification: it is not an evasion to avoid facing problems, but rather it is putting a stop to meaningless rumination. If that person is distracted by things they like, the focus changes and the rumination disappears.
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