Tips to help you stop overthinking

And by "you," I mean me. SOS.

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In a Nutshell I get stuck in negative thought cycles way more often than I'd like to admit. When something bothers me, I just can't seem to get it out of my head until it feels "resolved" — or until the next stressful thing takes its place. It turns out there's a word for this, and it's called rumination. Let's chat about the potential causes and how to get a hold of it so it has a smaller impact on your well-being. • Best foods for lowering high blood pressure • 9 yoga poses that can support better digestion • Coping skills to help you work through grief Let it go, Morgan Mandriota Newsletter Editor, Healthline

Written by Morgan Mandriota July 17, 2024 • 3 min read

what's got us buzzing How to stop ruminating so much The American Psychological Association defines rumination as "obsessional thinking involving excess, repetitive thoughts or themes that interfere with other forms of mental activity." Think: an upcoming work meeting, the number on the scale, a rough talk with your partner.️ People living with anxiety disorders, obsessive-compulsive disorder, and postpartum depression are most likely to experience it. You might also ruminate if you have a history of trauma or personality traits like perfectionism. Ruminating can be frustrating to experience and cause larger issues if unmanaged. The habit could make depressive symptoms more intense, impair your ability to think, increase the risk of substance use disorders, and lead to chronic stress and the side effects that come with it.️️ Personally, I've found that rumination worsens my anxiety. It can also make me feel like a burden to my loved ones. They assure me it's fine when I can't stop venting about the same old thing, and I'm grateful for such supportive people in my life, but I still feel guilty and annoying!️️ No, we ruminators may not be doomed forever. It might be hard to break the cycle, but it's possible to snap out of ruminating! The next time you find yourself falling into obsessive thinking, consider trying any of these tips sooner than later:️️ Distract yourself with a movie, book, chore, or type of exercise. Make an action plan, then take one small step to address the issue. Change your physical location by taking a walk or sitting in a park. Meditate or try deep breathing exercises that can help relieve stress. Learn your triggers, and do your best to avoid them. Speak with a therapist who can help you manage the habit. What usually helps me is talking things out with someone trustworthy and nonjudgmental, like my therapist or best friend. Playing video games is a great distraction as well. Although I tend to feel mentally and physically stuck when I ruminate, I'm going to try forcing myself up off the couch and out for a mindfulness walk next time — anything that might get me out of my head and into my body for a bit is worth a shot.️️ how to let go of the past

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