Rumination refers to a negative pattern of thinking that causes us to think about the past and has negative consequences for our health.
You may have experienced this problem at some point in your lifetime. It could be worrying excessively or being trapped in a thought loop that affects everyone around you.
- We will start by explaining ruminating and then look at ways to stop it.
- During times of depression and anxiety
- Evening
- At work
We’ll be looking at some helpful techniques to counter these behaviors. The most effective are meditation, mindful thinking exercises and self-compassion.
How to Stop Rumination in Depression and Anxiety
Both anxiety and depression can be affected by rumination.
Patients who ruminate report higher levels of depression even after they have reacted to the trauma (Nolen Hoeksema 2000).
Ruminating patients may also report that they get little support from their family and friends. This could be because they believe that the support system thinks that the patients continue to ruminate when they should have made peace or recovered (Nolen-Hoeksema 2000).
Rumination not only increases the likelihood of depression, but also reduces social support. (Olatunji. Naragon-Gainey. & Wolitzky.Taylor. 2013)
- Feels more unhappy
- Problem solving is impaired
- Motivation is reduced
A meta-analysis of 39 studies, n = 1,140, confirmed the effectiveness and utility of mindfulness exercises in therapy. The end result of treatment showed significant improvement in anxiety and mood symptoms for those with depression and anxiety (Hofmann. Sawyer. Witt. & Oh. 2010).
The effect size of the differences in symptoms between the beginning and end of treatment was moderate, with a difference that was nearly equal to the full standard deviation.
Patients who engage in rumination are at greater risk of relapse (Nolen Hoeksema 2000). It is important that patients suffering from anxiety or depression refrain from engaging in rumination.
