3 Rules to Stop Ruminating Thoughts
Do you ever struggle to get your internal thoughts to shut off? Sometimes that voice in our heads just keeps talking and talking with no end in sight. We call these ruminating thoughts. Not only are our internal thoughts constantly talking, but it is analyzing, judging, critiquing, and evaluating every situation. There are certain times when it can be especially difficult to stop ruminating thoughts. One situation is when we are experiencing heightened emotions regarding a situation (i.e., stressed, frustrated, anxious, or angry). Another time it can be difficult from some people to stop ruminating thoughts is when everything is quiet around us (i.e., when you are laying in bed and can’t fall asleep because of ruminating thoughts).
For the most part, our internal thoughts help us process situations, allow us to understand our emotions, and problem solve. Our internal thoughts help us evaluate situations before responding so we are less reactive. Our internal thoughts are mostly a good thing. However, thoughts can also be considered unhealthy. For example, when you are ruminating about something you cannot change, then those thoughts can become unhealthy. It is like spinning your wheels without making forward progress.
Today we are focusing on a few important rules to use when we need to stop ruminating thoughts.
3 Rules to Stop Ruminating Thoughts
1. You cannot “stop” a thought
We don’t always have control over the thoughts that flow through our brains. Have you ever told yourself to stop thinking about something? Let’s try it…
Imagine a pink elephant. Now stop thinking about the pink elephant. Clear your mind of the pink elephant. Do not think about it.
Did it work? Could you stop thinking about the pink elephant? No, it is not possible. In fact, the more you fight to NOT think about it, the more you think about it. It will not work.
2. You can distract your thoughts
Rather than telling yourself to not think about something, instead DISTRACT your thoughts. Our mind cannot remain on one topic forever. We can distract our ruminating thoughts by thinking about something else. Let’s try it…
Think about a purple dragon. A purple dragon with green spikes down its back and a long tail wrapped around its body. And this purple dragon is breathing fire out its nose.
Could you think about the purple dragon? Could you picture the purple dragon with green spikes in your mind? As we think about the purple dragon, we are no longer thinking about the pink elephant. We are able to distract our thoughts by thinking about something different.
3. You have 100% control over your behaviors
When we struggle to distract our minds, then it is time to change our behaviors. Our behaviors are much easier to control compared to our thoughts because we have 100% control over our thoughts. This process involves changing your behavior by doing something different. Some examples include:
- If you are sitting on the couch worried and ruminating, get off the couch and go for a walk or clean the house.
- When you are laying in bed and can’t fall asleep because you can’t stop thinking, get out of bed and go read or journal.
- If you are struggling to get something off your mind, reach out to a friend or family member and ask them about their day.
By changing your behaviors, your body moves to a new task and your mind will then shift as well. This is an excellent step if your mind is really stuck on a ruminating thought.
Conclusion
Our internal thoughts are very powerful to influence our physiological system, emotions, and behaviors. Tune into your own thoughts and begin to understand how it impacts you. When you have a negative or unhealthy thought, recognize it. Label ruminating thoughts as unhealthy. Be aware of it and how it impacts you.
