Ruminating Thoughts: 7 Reasons Why It Becomes Your Full-Time Hobby after a Stressful Event
Life is full of stressful events and lately it seems we are faced with more stressful events than ever before.
When this happens, our mind and our brain can start to circle and have ruminating thoughts to try to sort through these mind triggers and stressful sittuation to try to resolve and come to a workable solution so you can find peace and rest.
It can also be part the flight and flight body response to stressful situations,which we will elaborate on in another post, stay tuned for that that one.
Please also check out our article on PTSD and Complex – PTSD, the differences so you can learn more about how your body responds to stressful events here.
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Understanding the Why's of Rumination
Today, in this article we are going to talk about why your mind has a hard time working to find a solution, we are going to provide some helpful tips to help you get ahead and find mental clarity, AND we are going to go in even deeper to learn more about the intricate behind the scenes processing of how your brain’s cognitive functioning works so we can be at ease knowing our brain is actively working to find a creative solution.
There is a lot involved in the process, so let’s get to it.
What Exactly is Ruminating Thoughts
Let’s define a few things first…rumination is the term for when your thoughts circle and circle in your head, oftentimes over and over on the same subject. You mind is trying to find a resolution to the problem, whatever it is. Rumination can occur of hours and it can be a distraction and a coping mechanism to flight-or-flight and or a traumatic experience.
It’s important to recognize when the mind is ruminating so because at times it can be difficult to control or redirect. Please note ruminating thoughts is also a common experience.
Why Does Rumination Happen?
Ruminating thoughts can be complex, but generally speaking here are some reasons why it occurs:
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Overthinking: Sometimes, when faced with a complex or unresolved issue, our minds can get caught in a loop of overthinking. We might go over the same details, possibilities, and scenarios repeatedly, trying to find a solution or make sense of things.
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Emotional Distress: When we’re feeling stressed, anxious, or upset, our thoughts can become fixated on the source of these emotions. This can lead to rumination, as our minds struggle to process and resolve the feelings.
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Lack of Closure: If there’s a situation or conversation that doesn’t have a clear resolution, our minds might keep revisiting it in an attempt to find closure.
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Uncertainty: Facing uncertainty or ambiguity about the future can also contribute to circling thoughts. Our brains might keep spinning through different possibilities and outcomes in an attempt to gain a sense of certainty.
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Perfectionism: Striving for perfection or constantly seeking the best possible solution can lead to rumination. You might find yourself dwelling on the details and looking for ways to optimize, which can keep thoughts circling.
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Inability to Let Go: Sometimes, the act of letting go of certain thoughts or worries can be challenging. We might hold onto them because they’re related to something important to us or because we fear forgetting important details.
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Lack of Distraction: An idle mind can often lead to rumination. If we’re not engaged in other activities or thoughts, our minds might default to replaying the same thoughts over and over again.
Strategies that Can Help with Ruminating Thoughts
Addressing rumination can be challenging, but there are strategies that might help:
Mindfulness and Meditation: Techniques like mindfulness meditation can help you become more aware of your thoughts without getting entangled in them. This can create some distance from the ruminative cycle.
Problem-Solving: If your circling thoughts are related to specific problems, try dedicating time to actively brainstorming solutions. Once you’ve explored options, make a decision and commit to it.
Physical Activity: Engaging in physical activity can help redirect your thoughts and release pent-up energy that might contribute to rumination.
Journaling: Writing down your thoughts and feelings can help you gain insight into the patterns of rumination. It can also serve as a way to externalize your thoughts and feelings.
Seeking Support: If rumination is causing distress, consider talking to a friend, family member, or mental health professional. They can provide perspective and support as you work through your thoughts.
Remember that rumination is a common human experience, and it’s okay to seek help if it becomes overwhelming. If you find that your rumination is interfering with your daily life or causing significant distress, it might be a good idea to consult a mental health professional for guidance and support.
How the Brain Works to Find Closure Using Rumination
Finding closure through rumination involves a complex interplay of cognitive processes within the brain. The brain is a highly interconnected network of neurons that communicate through electrical and chemical signals. While the exact mechanisms behind closure-seeking behavior are not fully understood, there are several key aspects of brain function that contribute to this process:
Memory Retrieval: When you’re seeking closure on a matter, your brain taps into your memory stores to retrieve relevant information. This might include past experiences, conversations, and details related to the situation you’re ruminating about.
Emotional Processing: Emotions are closely tied to memory and decision-making. The amygdala, a brain region associated with emotions, plays a role in evaluating the emotional significance of memories. When you’re seeking closure, your brain is processing the emotions associated with the unresolved situation.
Prefrontal Cortex: The prefrontal cortex is involved in higher-order cognitive functions such as decision-making, problem-solving, and planning. When you’re ruminating, this area of the brain might be engaged in trying to find a solution, evaluate different options, or make sense of the situation.
Default Mode Network (DMN): The DMN is a network of brain regions that becomes active when the mind is at rest and not focused on external tasks. It’s associated with self-referential thinking, introspection, and social cognition. Ruminative thoughts often involve introspection, which can engage the DMN and lead to a looping thought pattern.
Neurotransmitters: Neurotransmitters are chemical messengers that play a crucial role in communication between neurons. Neurotransmitters like serotonin and dopamine are involved in regulating mood and emotions. Imbalances in these neurotransmitters can influence how your brain processes emotions and seeks closure.
Neural Plasticity: The brain’s ability to adapt and change in response to experiences is known as neural plasticity. When you’re seeking closure, your brain might be attempting to reorganize its neural connections to integrate new information and perspectives.
Inhibition and Control: Some areas of the brain are involved in inhibiting unwanted thoughts. When ruminating, you might find it challenging to suppress or redirect certain thoughts, which could involve the interaction of different brain regions responsible for cognitive control.
It’s important to note that while rumination might seem like a way to find closure, it’s not always the most effective strategy. Ruminating excessively can lead to increased stress, anxiety, and even depression. Instead of providing closure, it can perpetuate a cycle of negative thoughts and emotions.
In healthy cases, the brain seeks closure as a way to make sense of experiences, emotions, and situations. However, if you find that your rumination is becoming distressing or counterproductive, it might be beneficial to engage in activities that promote positive emotions, problem-solving, and relaxation. If rumination is significantly impacting your well-being, seeking support from a mental health professional can provide you with strategies to manage and redirect your thought patterns in healthier ways.
Break the Cycle of Ruminating and Repetitive Thoughts
Practice Mindfulness Meditation: Mindfulness involves staying present in the moment and observing your thoughts without judgment. Regular mindfulness meditation can help you become more aware of your thought patterns and create distance from rumination. How Yoga can assist in mindfulness and more…
Set Aside “Worry Time”: Allocate a specific time each day, say 15-20 minutes, to actively address your worries and concerns. Outside of this designated time, remind yourself that you’ll focus on other things.
Engage in Physical Activity: Physical exercise can help shift your focus away from rumination and release endorphins, which are natural mood boosters.
Challenge Negative Thoughts: When ruminative thoughts arise, question their validity and evidence. Ask yourself if there’s another perspective or more balanced way of looking at the situation.
Journaling: Write down your thoughts and feelings. This can help you externalize your thoughts, gain perspective, and identify patterns that contribute to rumination.
Practice Deep Breathing: Deep breathing exercises can help you relax and reduce anxiety. Focusing on your breath can also divert your attention from ruminative thoughts. Learn about the alternative healing modalities to recover…
Engage in Creative Activities: Pursue hobbies or activities that require your full attention and creativity. Painting, playing a musical instrument, or crafting can help redirect your thoughts. Learn why Adult Coloring Books are making a comeback and see if it will be beneficial for you.
Establish a Routine: Creating a structured daily routine can help occupy your mind and reduce idle time that might lead to rumination.
Limit Rumination Triggers: Identify situations, places, or people that trigger rumination for you. Minimize your exposure to these triggers or develop strategies to cope when they arise.
Seek Social Support: Talk to a friend, family member, or therapist about your thoughts and feelings. Sharing your concerns with others can offer new perspectives and emotional relief.
Remember that breaking the habit of rumination takes time and effort. Be patient with yourself and keep trying different strategies to see what works best for you.
Do you struggle with ruminating thoughts? Drop a comment and let us know if this has been helpful.
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