Rumination and How to Stop Toxic Over-Thinking with Mindfulness

Your thoughts shape your self-perception, mood, and actions. Therefore, maintaining healthy thoughts is essential to living a productive and fulfilling life. However, that's easier said than done, and many struggle to overcome negative thinking loops. Rumination is a negative thinking loop in which there is continued dwelling on past mistakes, negative experiences, and negative emotions. This thinking increases stress, triggers anxiety, increases depression, and hinders progress in your wellness journey.

Understanding Rumination and DMN

Underlying mental health conditions, such as PTSD, OCD, depression, etc., can increase rumination. However, it’s important to note that those without mental health conditions can also suffer from rumination.

One key aspect of rumination is the Default Mode Network(DMN). The DMN is the portion of the brain active in a passive state or when a person is not required to be focused. Self-reflection and daydreaming happen in the DMN; however, with rumination, this state is burdened with negative thoughts. What's also concerning is the impact rumination has on executive function and on actively engaging in day-to-day responsibilities. 

To put this in simple terms, imagine if most of your thoughts about yourself were negative. For instance, you have a great day at work, but instead of being in the moment, your mind shifts to a bad day from the past. Or you may make a mistake and, instead of learning from it and giving yourself grace, you keep beating yourself up. That is rumination hijacking the DMN state.

Reducing Rumination with Mindfulness

Mindfulness is the practice of being “in the now”; this means you're fully in the present moment. By focusing on the present experience, you stop negative thinking loops focused on the past. Another core aspect of mindfulness is experiencing yourself without judgment. This means instead of punishing yourself, you shift into positive self-talk and a learning mindset. With a learning mindset, you see past mistakes as opportunities for growth rather than as defining moments.

Here’s a list of Mindfulness practices that will reduce rumination and help towards positive thinking:

• Meditation

• Journaling

• Deep Breathing

• Yoga

• Exercise 

Rumination & The Wellness Journey

Rumination can be challenging to overcome, but it becomes easier as you progress in your wellness journey. A wellness journey commits you to a lifestyle of physical, mental, and emotional well-being and developing sustainable habits. As you continue to reach your wellness goals, you begin to develop productive routines that boost a positive sense of self. Your thinking patterns begin to change, now focusing on your continued improvement and empowerment. Still, negative thoughts will pop up; instead of replaying them, you learn to navigate them and shift into mindful thinking. 

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