Breaking out of Negative Thoughts and Rumination

Do you ever feel like your mind is racing or your thoughts are stuck in a loop? You might be experiencing what’s called negative thinking or rumination. People who engage in this tend to overthink things, strive for perfection, look at the downside of events and miss the good stuff that happened to them.

Coping with negative thoughts and rumination can be a challenge. But it’s not impossible to overcome, and it’s not something you have to live with forever.

The good news is that you can learn ways to cope with negative thinking and rumination without using medications. Here are some things that might help:

1) Practice mindfulness meditation. This involves focusing on the present moment without judgment, especially when you have negative or repetitive thoughts. You can try this by focusing on your breath, listening to music or nature sounds (like rain or waves), or simply sitting quietly in silence and noticing what’s happening around you (or inside yourself).

2) If you are spiritual, pray! Prayer is a powerful weapon against depression and anxiety. It can be hard to pray when you are overwhelmed by negative thoughts, but if you commit yourself to prayer as a daily routine, it will help keep your mind focused on what matters most.

3) Get some exercise. Exercise releases endorphins into the brain, making us feel better about ourselves and more optimistic about our lives. So if you’ve been feeling down lately, try getting out for a run instead of staying cooped up inside all day!

4) Eat healthy foods! Eating well helps regulate hormones in our bodies that are responsible for mood swings (like serotonin). So if you’re feeling down, try eating something like strawberries or almonds—they contain nutrients that promote happiness and contentment. Ever heard the expression: “Your mental health is at the end of your fork”? It’s true.

5) Try writing down your feelings instead of keeping them bottled up inside where no one else can see them except for yourself (and even then, only if you want to share them with others. Grammer and punctuation aren’t necessary. The point is to let that negative go.

6) Identify the areas where you were hurt or traumatized. Destructive thought patterns can result from betrayal, abandonment, unfair actions, and traumatic events. We can internalize external actions and believe we are the problem or too broken, leaving us in a vicious loop of negative thoughts and feelings.

7) Work with a professional therapist specializing in trauma-informed practices and Cognitive Behavior Therapy. Together, you can get to the unhealthy core beliefs causing so much pain and suffering and find alternative perspectives on your life.

Negative thinking and rumination are exhausting. It ruins your sleep, and it interferes with your day. If you want help finding a way out of this destructive pattern, contact Ron Huxley and set up an appointment to start feeling good immediately! Click here now…

Trouble with Anxious Thoughts?

Do you have racing thoughts and anxiety attacks? It’s hard to focus on anything else when anxiety takes control of your mind. It can ruin sleep, relationships, and your health. All you want to do is calm down and rest. 

Fortunately, there are ways to control anxious thoughts. And it just takes practice to master the techniques. 

Try these tips to control your anxiety: 

  • Distance yourself from the worrisome thoughts. Learn to look at your anxious thoughts differently.
  • The key is to reshape how you think about things.
  • When you get an anxious thought, immediately identify it as a sign of your worry and not reality. 
  • Labeling your thoughts raises self-awareness and makes it easier to control them. It also gives you something else to focus on instead of a constant worry.
  • Ask yourself questions. When you get an anxious thought, stop and ask yourself these questions:
  • What is the real reason for this anxious thought? What am I terrified about?
  • Is there a real danger, or is my mind merely playing games with me?
  • Is the negative outcome I imagine likely to happen?
  • How can I stop or change these negative thoughts into something positive? 
  • View your thoughts as data. Sometimes it’s helpful to view your thoughtss as data and your mind as a data processing center. 
  • You’ll get a lot of data coming in throughout the day. Some of this data can be incorrect and confusing. This is an example of anxious thoughts. 
  • You may also misunderstand the data. This means you allow the anxious thoughts to take over and control you. You let them grow and fester. 
  • As the data processing center, you get to decide how to handle all the information. Remember, you’re in control. This means you can choose to toss out or ignore the incorrect data. 
  • Also, keep in mind that the brain is designed to detect danger and is hypersensitive to it. You may pick up on things that aren’t even real. 
  • Focus on the present. Many anxious thoughts are focused on either the future or the past. You can break free by focusing on the present.
  • Avoid overthinking about the past or future by interrupting these thoughts. Notice when you’re thinking about the past or future and guide your thoughts back to the present moment. 
  • Sometimes thoughts from the past can make you afraid of the future. Remember that the past doesn’t have to repeat itself. You have the power to change how your future will look. 
  • Take action. Anxious thoughts often prevent you from taking action. They keep you stuck in fear and worry. Learn to take action even when you’re afraid.
  • Find one thing you can influence positively at that moment and take action.
  • Action can decrease the number of anxious thoughts you have daily. It can show you that there’s nothing to be afraid of, that you’re powerful, and that you can make a positive difference.
  • Get rid of unhelpful thoughts. Some thoughts may be real, but they aren’t helpful. 
  • Learn to tell helpful and unhelpful thoughts apart. 
  • Then, start to filter out the unhelpful ones. For example, if you know that the odds of making a perfect presentation at work are low, but you still have to do it, this is an unhelpful thought. It doesn’t encourage you to do your best. 

Anxious thoughts don’t have to control your life. You can use these tricks to effectively take control of your mind when you find yourself worrying. If these tips aren’t enough, consider talking to a therapist for additional help.