 |
| "Tackle plans one step at a time" |
o
Practicing mindfulness helps us ground ourselves
back to reality and the present world when we wander a bit too far. It also
allows us to “catch” the thoughts when it warps into brooding instead of
reflection – going into the process of “catching” these thoughts, acknowledging
mistakes without judging the self and then letting it go.
o
Be ready to acknowledge that some
ruminating thoughts have no solution or may never have a closure – all you need
is your own acceptance of the self
ü Distractions
o
When flowing down the ruminating cycle of
brooding, try distracting yourself by engaging in healthy and constructive
distractions that improve and boost your emotional, physical, and social
wellbeing such as listening to a song, listening to a podcast, self-help YouTube
channels, exercise, gardening or even calling a good friend for a chat.
o
Avoid mindless distractions that do not
add value into your life such as engaging in unhealthy drinking habits,
substance abuse, or mixing with the wrong type of friends
ü Steps
to Take Note of:
o
Look for the Purpose behind these Ruminating Thoughts
§ Some
ruminating thoughts can be transformed into something meaningful
o
Identify the Reason
§ Why
are these thoughts cycling in the mind?
§ Determine
changes or the acceptances of the reason of the ruminating thought
§ Avoid
comparing your struggles or these ruminating thoughts with others – Everyone’s
journey to healing is different
o
Implement into Life
§ Write
meaningful notes that remind the self about the ruminating thoughts
§ Share
your thoughts and opinions to a good friend or family member
§ Write
down 10 wonderful and meaningful things you learned in a day
§ Be
willing and courageous to invite your fears into the open space
ü Interpersonal
Therapy
o
A more professional and certified method to
deal with severe ruminating thoughts that an individual struggles with. Interpersonal
Therapy works with the individual through his or her unresolved grief, the lack
of finding a purpose in life, handling conflict between friends, colleagues, or
family members as well as challenging life transitions such as divorce, moving
to a new city or working in a new company.
o
Working through with an individual by
implementing specific treatment strategies to identify and target issues as
well as continuous homework, assessments, and personal interviews by the
therapist or counsellor in sessions.
However, when these reflection becomes a constant buzzing in your mind to the point that you began brooding over the negative feelings and memory without coming to any sort of conclusion, acceptance, or solution, it may prove to be harmful to your mindset and may impair future decision-making and judgment skills.
When working with yourself, always remember to be kind.
What are some other therapies that can be administered to clients with rumination?
ReplyDeleteHi, Chong. Some other therapies that can be administered to clients with ruminations are (1) Yoga (2) Meditation (3) Sensory grounding in nature based environment (4) psychotherapy (5)Engaging in various physical exercises such as jogging, cross-fit, kickboxing, cardio workout, pilates, or even weight lifting. For the much more severe cases, it is recommended to see a clinical psychiatrist who is professionally trained to diagnose mental health state as well as administering the appropriate medications that are needed.
DeleteCan we fully come out of rumination?
ReplyDeleteHi, Eva. We can only reduce or minimize ruminating thoughts especially those that are negative. Coming out of it fully or preventing it fully is something that is extremely challenging to do since ruminating is also a form a reflection. Ruminating also engages our autopilot mode that also involves daydreaming or reminisce about a memory.
DeleteExample: Autopilot mode > reminiscing about a memory with a best friend that involves her buying an ice cream for you > starts to remember that on same day later on you accused her of stealing your money and she apologizes that she can't remember and gave you back the said stolen money > you begin ruminating on the fact that she did not steal your money and you actually misplaced it in another section of your bag, you never told her or apologies to her and yet she is still kind to you > you ruminate on the idea that she's kind to you even though you're a jerk and that you are also dishonest and aso coward for your possible inability to say "sorry" :D
In general, once engaged in autopilot mode, you may find yourself unknowingly wondering into the depths of rumination anyways. But as mentioned, we can reduce it by catching ourselves as well as turning it around by some positive reflection.
How is interpersonal therapy effective in treating rumination since it focuses on difficulties in relationships?
ReplyDeleteHi, Liya. Indeed interpersonal therapy is focused on difficulties in relationships but it also help with improving the inner self. When brooding in rumination occurs, it often stems from the fact that the person may have kept disruptive thoughts to himself - it could have caused him to distant himself from friends or family relationship and even the lack of relationship with himself. Depending on the type of brooding that the person is going through, interpersonal therapy can help establish and explore areas that he lack having a connection with in himself - perhaps connecting him to his emotions? It also helps in encouraging and reconnecting him back to supportive friends or family that he has distant himself from that can help him in his journey.
DeleteExample: Adam is 3 months into his new job in a foreign country. He is struggling with his low paying job as well as maintaining rent. He has not made any friends so far and have been falsely telling his family that everything is fine when it isn't. He is ruminating over the thoughts that he has made a mistake, that he should have listened to his mother and that everyone will laugh at him when they find out about his situation.
In this particular example situation, Interpersonal Therapy would have been able to help him in terms of settling into a new job, a new environment, connecting him with supportive groups, and perhaps even positively working with himself regarding the fear of his family's reaction to his situation.