How to stop ruminating thoughts (fear and anxiety)

Rumination is a common source of discomfort in most people. What to do about it?

It has happened to all of us at one time or another: we spend hours ruminating thoughts. Something worries us and that worry, fear and even anxiety does not leave our mind (and the rest of our body). (and the rest of our organism).

Ruminating negative or unpleasant thoughts is one of the main symptoms of both depression and anxiety or fear, but it is not only a clinical situation, it is also common in humans without disorders when we experience some kind of unpleasant event that impacts us (romantic breakups, cheating, changes at work, economic difficulties, fear of what others will think, etc.).

Why does it happen to us, what does it lead to, and does it have any solution?

Problems due to rumination

We tend to think of ourselves as mental beings, who reason and make logical decisions, but in reality we are emotional beings. Every second of the day we feel emotions and they influence our moods as well as our actions, decisions, interpretations, communication, way of relating to each other, etc.

In reality, we are not so much rational as imperfectly rational.. Ruminating thoughts is above all a consequence of the emotional state in which we live: fear, anxiety, anguish and insecurity.

In recent years, as a psychologist and coach, I have accompanied people from up to 13 different countries in their personal change processes (with a focus on both personal and professional life). Throughout this trajectory I have verified that whenever there has been a situation of impact that has moved our foundations and personal beliefs, we get used to ruminate thoughts, very recurrent, negative and exhausting.. In all cases, whatever your personal situation is, it is necessary to work with the emotional base that leads you to that situation.

If you want to know how we get to ruminate so much and above all how to solve it, I leave you here a video where I explain it in more detail (the article continues below).

What to do to stop ruminating?

Ruminating thoughts is not only a mental activity, but above all an emotional activity.. We feel fear, insecurity and anxiety, because we interpret the world as dangerous due to a past experience.

Ruminating thoughts has the purpose of being always alert and trying to find out how to protect ourselves.. However, this protection or overprotection is not functional, but a way of adaptation in relation to what has happened to you that has ended up becoming the major problem.

There are two essential aspects to focus on the problem and stop ruminating negative and recurrent thoughts: to work with the emotional base that causes them and to find different actions that are totally incompatible with the fact of ruminating..

When we ruminate or think excessively about what worries or frightens us, exactly as in a case of insomnia, it happens because in a certain sense we want it and we consider it useful. We ruminate because we need it, because it is the only way we believe we can protect ourselves.

Ruminating is an activity that you accompany with an activity that makes it possible. You can ruminate while walking, while running, while looking at social networks, but it is not possible to ruminate if at the same time you keep your concentration on your breathing, do some activity that keeps your attention active (some activity that requires detail) or act focusing on your own well-being. Having a concrete, measurable and observable action plan is absolutely essential to achieve the change you need. to achieve the change you need.

If you want to take that step, at empoderamientohumano.com you have the possibility to take the first steps in your personal change process that will lead you to understand and manage your emotions, as well as to design a concrete action plan that will lead you to your change and learning and above all will stay with you forever (since you learn mainly about yourself). The fundamental factor in this case is to have expert professional company.

The most important aspect, however, is learning to have your emotions on your side instead of against you.. By learning to understand and manage your emotions you get to live based on acceptance, peace, trust and openness, instead of being conditioned by fear, anxiety, frustration, anger or insecurity.

In conclusion

Ruminating is something that has happened to all of us and we know how exhausting it is. Don't let it become an exhausting habit that undermines your well-being. The change you need is only possible if you make it happen.