Find Yourself Stuck Thinking Negatively? Here's Why

Do you find your mind is often focused on problems and negative situations? This is especially apparent for those currently dealing with depression, anxiety, or high levels of stress. Our mind is constantly working on the what-ifs and contingency plans of the worst case scenarios, however that may apply to our unique situation.

Another word for this is rumination. The word ruminate means, literally, to "bring up and chew what has already been chewed and swallowed". This refers to the way "ruminants," a type of animal that includes cows, chew their food. They turn it over and over again in their mouths. When you mentally ruminate, you are turning the same thoughts over and over again in your mind.

It's a very uncomfortable and bothersome process to live with. I often have clients asking me to help them achieve "peace of mind." What this usually means is they want to experience freedom from rumination.

In order to reduce your mind's rumination, it's helpful to learn about why your mind does this.

 

 

You mind is an amazing problem-solver. Our problem-solving ability is unmatched and is the reason humans have been able to advance in so many ways throughout our evolution. We are able to first, identify and define a problem, and second, think abstractly through many different possible solutions. Once we have identified possible solutions, we also have the ability to plan, execute, and follow-through on a potential answer.

It takes a delicate balance between our thoughts and our emotions for the above process (identify, define, plan, execute, follow-through) to be fulfilled successfully. If we were simply machines, we would be able to logically move through the steps. However, we're not machines and it doesn't help to treat yourself like one. Your mind is ruminating for a reason - an emotional blockage in the process. Somewhere along the line some form of emotional resistance (which can feel like fear, anger, shame, for example) is preventing you from moving forward in the problem-solving process. Our emotions are immensely important not only for helping us to see how our thoughts may be limited, but also for helping us to use our intuition to guide us. Emotions can give us excellent guidance that logic sometimes wouldn't notice or bring to our attention.

You also may find your mind ruminating if your mind is not getting any other stimulation. Commonly boredom rapidly turns into rumination and worrying. This is because for years, potentially most of your adolescent and adult life, you have been trained to focus on fixing problems rather than acknowledging the things that are going right. If your mind finds itself idle, it will search for something to "fix".

Next time you find yourself ruminating, first notice what type of ruminating it is:

• Problem-related?
• Or boredom-related?

For problem-related ruminating, ask your emotions to show you where you are resisting. What are you afraid of? Commonly it is as simple as not believing ourselves to be capable of handling the worst case scenario or of being able to solve the problem. Take some time to give yourself some reassurance that you are capable of solving this problem. Remind yourself of other problems you have overcome in the past. Soothe yourself and take care of yourself. It's OK and normal to be scared when you're in the problem-solving process, but if you feel the fear and let it pass (as opposed to stay in the logic-brain and try not to feel it), it will hinder your process so much less!

If your ruminating is boredom-related, then get moving! Get out of that rut. This is nothing wrong with you - your mind is simply giving you a good (though uncomfortable) sign that it wants more simulation and to switch up your routine. Go for a walk, draw something, call a friend, learn a language or musical instrument. Give your mind something else to chew on!

Feel more, do less... (or if your boredom ruminating, do more of what you love!)