How do you guys stop the rumination or get past the feeling of wanting to keep obsessing or thinking about the obsession? I feel like this is what is keeping my in the loop rn.
for me, although it's different for everyone, i had to realize my efforts to stop ruminating were really just making it harder to not ruminate. i was still trying to solve the "problem" of my rumination, which is how it started. trying to solve something. really, not ruminating is inaction. it's stepping off a mental treadmill. it should feel like exerting no effort, not even bracing yourself for the thoughts that might pop into your head. does that feel scary? then it'll probably work for you
Learn mindfulness, be aware of your mental decisions and where to put your focus. I highly recommen "The mindfulness workbook for OCD"/ Jon Hershfield, Corboy
Different for everyone I agree with @Estrid mindfullness can be vary helpful. Here a trick I use, when you start ruminating take a moment to sit with yourself close ur eyes and sink into what ur feeling in that moment. Observe the thoughts, acknowledge them and then tell them " your disturbing but you can stay around as long as you like but I'm not gonna try to figure this out right now" then just go about your day. Repeat this process as many times as you need thought they day but don't repeat the phrase compulsively. Just say it once and if the thoughts keep trying to lure you in just repeat it. Like setting boundaries with a four year old lol
To me reading about Metacognitive therapy helped a lot... they say we ruminate, because we have inner believes that "rumination will solve my problem", " if i do not worry about it, i am in danger" and simmilar... MCT therapy teaches you that there are other ways to think about your thoughts (metacognition - cognition is thought, thinking about thought is metacognition)... so check it out...generally they say your mind will heal when you stop using maladaptive thinking patterns (as rumination, in ocd compulsions etc), but first ypu must know these are maladaptive...you do them because inside uou believe these are helpfull - as compulsion, rumination...so first adress your believes about thoughts, emotions, urges, behaviour and then see bad strategies you use... and do good ones... in simple way I adressed my rumination that it doing more damage than good, never aolved anything so i decided it is maladaptive and seen that other thinking-behavorial patterns are more optimal, for example refocusing to your values and present moment (i learned it from ACT therapy) ... and thats how i reduced my rumination...everytime it comes I adress not a thoughts itself, but my false belief, that rumination lead to solution...it is false belief, so MCT do not bother with content of obsessive thoughts, it adress how you relate to them...if you wanna solve or accept...there is a difference...acceptance is a key and comittment to live your life despite fear...not be in false world of your mind, but here and now in real world...ocd lives only in mind...without attention ir is dead...lot of hope for you
Agree! MCT has helped me too.
@Estrid can you tell me more about your use of MCT? Do you had therapist online/offline, or learned it only trought books, seminars?
@drak4 No therapist, too expensive...I have read books, Pia Callesen "Live more, think less", articles and you tube videos also. Something that was easy but very helpful was to use "attention training techniques" on you tube. I have tried to implement this in my daily life in adfition to my ERP, ACT and mindfulness tools.
@Estrid great to know, thanks... yes attention traing in my exprience helps OCD a lot
@Estrid What yputube chanel? That book has poor reviews on amazon...but maybe people donr understanded it...it helped you?
@drak4 I know...maybe people don't understand, but life will for sure be easier if you apply the tools in it, not just for people with anxiety disorders. I borrowed it in the library. You can search for Michael Greenberg OCD, Adrian Wells, Attention training MCT. I don't have the links...
@Estrid I read book from Adrian Wells it was great, but very academic
@drak4 Yes, he is. Then you can check Greenberg.
the most debilitating ocd flare-up i’ve been having for the past few months has been about the guy i used to talk to. we weren’t dating per-se, but whatever was going on between us was very confusing and unclear, and it ended up with me being very hurt. he was basically leading me on, and couldn’t commit to me. it’s been months since we’ve stopped talking and i still can’t stop thinking about him. i don’t even care about him that much in an objective sense, but i am genuinely obsessed with him. everything i see reminds me of him, and my mind is constantly running through thoughts about him and our situation — why did it go the way it did, what did i do wrong, does he still think about me, etc. it’s honestly so humiliating and makes me feel pathetic because i know he’s probably moved on by now, and i still can’t handle the thought or sight of him. i just wish i could stop ruminating, because it’s gotten so bad that i can’t focus on school or anything else in life. it’s so constant to the point where, when i bring it up to my friends (which is very often), i’m met with concern and even frustration rather than sympathy. how can i cope with the rumination? it’s genuinely exhausting, and i can’t sleep at night because my brain is just running like a motor. i have dreams about it almost nightly as well. anything helps!
I have really started to take control of my compulsions and im starting to string together better days! Still not great days or even good, but they are better!!! I have controlled my outward compulsions (googling, research, reassurance, checking) the past couple of days and felt the positive impact of that. But unfortunately, I am realizing that the rumination is still constant. My sexuality and relationship are the only two things constantly on my brain, and if they aren’t I freak out and wonder why im not thinking about them! Anyone have any advice on how to deal with the rumination. Sometimes I don’t even notice im doing it, but it’s taking up 90% of my day. Once I start to tackle this I think I may make some real big progress! Hope everyone is fighting today! ❤️
I ruminated too much this morning and got distressing mental images (and confirmation) which sent me spiraling again. How do I stop thinking about this and how do I get back to myself? I feel destroyed.
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