The Power in Reframing Your Ruminating Thoughts

It is almost impossible to ignore negative aspects while being a member of today’s society. Negative topics are broadcasted in the news, share through feeds online, and multiply in people’s heads. It is hard to withdrawal from indulging in all of this, even if one were to isolate themselves from negativity on the outside. They can still ruminate inside your body and mind.

For those of you who are unaware of ruminating thoughts, according to Medical News Today, “ruminating thoughts are excessive and intrusive thoughts one may have about negative experiences or feelings usually focused on past events and overthinking.” I was unaware of ruminating thoughts until last year after a few therapy sessions. For those of you who may experience the challenges of mental illnesses, such as anxiety and depression, you may be familiar with rumination.

If ruminating is a new term to you, let me try and break it down for you. If a traumatic experience were to happen to someone, their mind may be effected with overwhelming thoughts about the experience. This can be scary. Depression and negative comparison can lead to the development of negative thoughts repeating over and over. These thoughts can be self-destructing or even self-sabotaging.

Although ruminating thoughts are common for those who are diagnosed with mental illnesses, no one is immune to them. We are all human, and even the best fall down sometimes. It is in everyone’s best interest to practice how to reframe those ruminating thoughts into good ones. A positive mind is a healthy mind.

Here are a few helpful ideas you can practice to defeat and eventually overcome your ruminating thoughts.

1. Notice times when you start to overthink.

When do you have these thoughts? In the morning, out at lunch, or at night? When you are with a group of friends, family or by yourself? By identifying the most common times you find yourself ruminating, you can then begin to practice ways to stop this cycle. When you are able to notice times when you have negative thoughts, you can begin to pinpoint when to implement the practices during those times. It may be helpful to write down what you are thinking during those reoccurring times and ask yourself why you are having those repetitive thoughts.

2. Catch yourself in action and flip it into something nice.

Once you’re able to identify times where rumination peaks, try to find a way to reframe the negative thoughts into positive ones. Instead of allowing yourself to think “I’m not good enough” or “I am not capable of being who I want to be,” flip those thoughts into something positive. You are good enough. You are capable of being whoever you want to be, because ultimately, you make that decision. Manifest positive thoughts into existence, not negative ones! Be sure to reinforce positive statements and come up with a plan of action to eliminate your negative thoughts.

3. Write down your thoughts.

Writing down your thoughts helps release them from your head. Journaling is known to be a helpful activity to combat depression. This will help soothe your mind and pinpoint the most common thoughts you think. After you release those thoughts and see them come alive on paper, you can practice exactly what you need to work on as well as defining nicer things to say to yourself internally.

4. Distract yourself!

Although it can sometimes be hard to get out of your own head, it’s important to give your mind a break and relax. Remember, practice makes perfect, but Rome was not built in a day. Here are a few things you can do to distract yourself after reframing your negative thoughts:

Watch a distracting show.

I am a huge fan of getting invested into a reality TV show when I find that my mind needs a break. Think Keeping Up With The Kardashians or Chopped. Whatever distracts your mind the most, watch it.

Do the dishes or deep clean your home.

Cleaning is good for your mental and physical health and will make you feel better. It is important to have a productive distraction so you feel good about yourself.

Go for a walk.

Walking is a good physical activity to clear your mind. It’s healthy to stay active during times when you feel down, as exercise is known to increase endorphins and serotonin. Find a new trail in your area and focus on what your senses pick up.

Read a book.

Reading will pull yourself out of your head and into the setting and story of a book of your choosing. Sci-fi, fiction, and thrillers are great genres that will lure you in.

“Reframing is a technique used in therapy to help create a different way of looking at a situation, person, or relationship by changing its meaning.” Ruminating thoughts are hard to ignore and even harder to overcome. But with practice, positive manifestation, and good intentions, you will become a master reframing your ruminating thoughts.