Rumination

I was wondering if anybody had any tips for how they personally deal with rumination? Certain things (usually relational if that matters) can keep me up through the night. There will be some times when I can sleep for a few hours but the anxiety wakes me up on and off through the night and sometimes it takes me a while to fall back asleep. I try to do the method of recognizing when I’m ruminating and telling myself that it isn’t helpful and redirecting my thoughts but some days/nights it’s relentless no matter what I do

Username: AnonymousAnonymous

Date posted: 29w ago

On a decent day saying - “I may or may not have control” or setting a timer and then having to move on. For bedtime - I put on podcast called boring books at bedtime. I sometimes get up and walk around just to get body moving. I’m by no means an expert. Rumination is one of my compulsions I am working to lessen.

Username: AnonymousAnonymous

Date posted: 29w ago

I watched a lot of videos by Michael Greenberg and his practices for dealing with rumination have been helpful.

Username: JediMJJediMJ

Date posted: 28w ago

I can relate. And distracting myself didn’t work…I would read and be caught up in my book, almost fall asleep and then BAM! The fear would hit and I’d be awake and ruminating again. 😑 I think one thing that has helped me and may help you is learning to be more compassionate towards yourself. It’s easy to get upset with ourselves, but our brains are just trying to problem solve/keep us safe. That reprogramming takes time. I didn’t think I could stop ruminating but everything I read said it was possible. I realized that everything was so automatic…an intrusive thought, feeling panicky, instant rumination. I would find myself ruminating and ask myself how I got there. I could go back and recognize a feeling or a thought and allow myself to feel the feeling, accept the thought/the uncertainty, being kind to myself. Recognizing that my feelings were valid, even if the intrusive thought wasn’t real, if that makes sense. Then do some mindfulness practice that wasn’t distracting but grounding. There’s this 8-minute “song” called “Weightless” by Marconi Union that’s supposed to be scientifically proven to relax the mind. I’ve fallen asleep to that many times. And various sleep mediations. Another thing that helps me is visualizing my latest hike or beach trip or kayaking adventure. Nature is very soothing to me and I can replay the “videos” in my head. If you have a favorite place, see if you can place yourself there, imagining the sights/sounds/smells. That can help me relax enough to fall back asleep. Hope you are able to sleep more regularly soon. Sending all the 💤

Username: kaylaxokaylaxo

Date posted: 28w ago

@JediMJ I’m definitely going to try these things. Thank you so much! 😊

Username: JediMJJediMJ

Date posted: 28w ago

@kaylaxo Well, I’m having to take my own advice in the middle of the night. And I remembered this new app I’ve been using to track my emotions has some tools. They suggested one for when you’re having trouble sleeping: 4-7-8 breathing. Inhale through your nose for 4 counts, hold for 7, exhale from your mouth for 8. I had a big yawn at the end. 🙂 I did acknowledge my feelings and speak kindly to myself first. I think I can sleep now. My brain wants to ruminate but I’m just telling it kindly that it’s time to rest/sleep. (The app is called How We Feel) 🥱 Back to sleep. 😴

Username: kaylaxokaylaxo

Date posted: 28w ago

@JediMJ Thank you so much for the follow-up!

Username: JediMJJediMJ

Date posted: 28w ago

@kaylaxo It probably took me another 20-30 minutes to fall asleep, but I did. I used to be up for hours. I’ll take that progress. It’s not like we’re suddenly cured. But I am learning how to better take care of myself. Hope things improve for you as well. 🙂

Username: kaylaxokaylaxo

Date posted: 28w ago

@JediMJ I am very happy for you and thank you!

Username: kaylaxokaylaxo

Date posted: 29w ago

I just want to be normal like I feel crazy and pathetic. I wish I could just be like mostly everybody else and live a normal life like everybody else

Username: kaylaxokaylaxo

Date posted: 29w ago

Thank you guys so much!

Username: aiden181

Date posted: 5y ago

Any tips on how to not ruminate?

Username: 🌼🌻🌼

Date posted: 3y ago

I am having a really hard time tonight. :/ I keep ruminating... does anyone have any tips on how to stop thinking when you want to sleep? Or any videos or shows or just things to do before bed to get your mind off stuff?

Username: Spiritsinmyhead

Date posted: 2y ago

Any tips to stop ruminating?

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