My biggest compulsion is rumination and it’s been ruling my life. I know the way to improve my ocd is going to be to stop ruminating, but it feels like I just can’t, like I have no control over my own thoughts. Plus, it feels like the logical thing to do too. Like, how do I solve my problems by not trying to solve my problems? Any advice on how to stop?
I’ve found rumination (and really all my mental compulsions) to be the sneakiest compulsions. But in working on exposures and with my therapist, I’ve found strategies to decrease my rumination. Below are a few techniques that have helped me: Mindful awareness. Noticing when my thoughts are racing or my mind has gone into rumination. Meditation and other mindfulness exercises have helped me here. I’m a big fan of the Calm App for this. NERs (non engagement responses). These are phrases that I use to respond to my ocd when it’s flared up, without getting pulled into compulsions. For me, they often involve naming my fear and accepting the uncertainty that my OCD hates so much. Ex: “yes OCD, that bad thing might happen” or “I’ll figure it out if and when it happens. For now I’m going to focus on _____” But you may find a different phrases more helpful. Self-compassion. There are lots of self compassion exercises out there and I recommend checking them out and seeing what you like. It find it helpful to acknowledge “I’m in a difficult moment and that’s okay. There are so many others out in the world right this minute also in the middle of difficult moments just like mine. Let’s be gentle and kind with myself while I experience this.” None of these techniques get rid of the feelings or fears. They just help me ride the waves and not get hooked by rumination. Lastly, take one step at a time. Celebrate your efforts. Remember that progress doesn’t need to happen all at once. Even the smallest step counts. Maybe you disengage from ruminating just for a little bit and you work your way up to longer periods. It all counts. Hope something in there helps. Cheering you on, friend!
@Hobbit Just adding one more thing to my response above — two ways that help me identify the difference between a mental compulsion and actual constructive thinking/problem solving: Urgency. If the thought feels super urgent, like I have to figure this out *right this second* then chances are it’s ocd (unless of course there is a big obvious emergency). Evidence. I ask myself “what hard, factual evidence do I have that this is a real issue and needs solving?” And guesswork or assumptions or other cognitive distortions don’t count.
@Hobbit I really appreciate the advice, thank you!! I’ve been looking into radical acceptance and being mindful recently and I definitely think that could be the right path!
@emerlo Ah yes, I have found those things sooooo helpful!! ❤️
I have this same thought. I have asked my therapist this exact thing. She said in erp, we start small so we become skilled at the pattern and practice of the therapy and actually noticing when it’s happening. Basically just keep going with your therapy and eventually you’ll have the tools and strength you need.
I can relate to this I’ve been ruminating for what feels like weeks about this job I’m trying to get
I relate so much. I feel stuck in these mental loops and if I don’t investigate now? Then when do I? I have to don’t I? If I don’t something will go wrong. I describe it as a radio in my head that’s always on, and sometimes it’s full volume. Others it’s background noise. I just started ERP, but I’ve been trying to practice on my own for awhile. Redirect. Redirect. Redirect. You quite literally may have to do it 100x. But repetition is what retrains our initial instinct to solve this future non existent issue
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