What is rumination?
The dictionary defines 'rumination' as deep thought.
The word 'rumination' sounds so complicated, yet it is something that a lot of people, particularly those who are depressed do. To think deeply, increases vulnerability to depression, as the mind dwells on negative situations, and gradually changes a person's overall mindset.
Abela & Hankin (2011) beleive that it is most common for women to ruminate in response to depressed moods, in comparison to men who find alternative ways to distract themselves.
Growing up, internalising everything seemed like an easier option to everything else, no need to constantly talk about things to people who wouldn't understand. It lead to a lot of rumination, and negativity, which never really benefited me in the long-term. So here are some tips on how to stop, avoid, and overcome rumination, which can hopefully take you out of depression or negativity.
1- Having a 'go to' friend.
This is someone you can talk to about anything if need be. This person cannot be negative, or self-indulged as it can affect your current state. They need to be trustworthy to give you a peace of mind, and have your best interest.
2-Distract yourself like men do!
The type of distraction you want, is one that reaps positive outcomes, and is easy to access.
Listening to uplifting music instead of songs that can increase negative feelings.
Going to the gym, as you are taking care of your body, which scientifically benefits your mind.
Become focused on something that interests you, for example, baking & writing keep me going.
3-Train your mind.
This is the thing that will help you the most, but is the most difficult. Changing your mindset may be something that isn't achievable at the moment, but don't worry, it is possible, and it is a gradual process. Little things such as ordering motivational books, habit and lifestyle reads can help you understand how to become positive and different.
It may sound silly but talking to yourself, and rejecting negative thoughts, is a great starting point & telling yourself you are good enough, you are better and you are positive will become your thoughts more and more...
4-Pray
Some people reading this may not have a faith, or may have a different religion, but I am Christian that talks to God everyday, whether it be as a friend or if I am praying. I believe that prayer is powerful and God hears your heart cry, and will give you more than what you need, he will heal you.
REFERENCE
- Abela, J.R.Z. & Hankin, B.L. 2011, "Rumination as a Vulnerability Factor to Depression During the Transition From Early to Middle Adolescence: A Multiwave Longitudinal Study", Journal of Abnormal Psychology, vol. 120, no. 2, pp. 259.
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