How to Stop Ruminating (5 Step Process to Stop)

5 Steps to Stop Ruminating. Rumination is a painful mind state, and it can occupy a huge amount of our brain power. Learn the 5 steps to stop rumination for the long term.
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Disclaimer:
This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via YouTube, social media, or email, and provides services only in the manner mentioned above.

[avashavash]

I believe people who are very honest and sensitive can have this problem.

[sanekabc]

Rumination is like not being able to get a song out of your head which keeps playing over and over again.

[deborahgrantham]

I ruminated for years, eventually ended up in severe depression and anxiety. Fortunately someone taught me this lesson and with acknowledgement and work, as she said, over time I recognized it and stopped myself from doing it. It’s been over twenty years and I am still very grateful.

[raniadizikiriki]

1) Recognise when you're ruminating and fully accept is not helpful.
2)Label it.
3)Set aside time to focus on the solution.
4)Recognise how self focused rumination is
5) Interventions:Healthy supportive relation with a friend, a family member or a therapist-Mindfulness meditation leaves no room for rumination-Also singing-Physical activity(playing with your dog, exercise, skiing )

[DJSUELTO]

I used to ruminate a lot, and it would just make me feel worse. I'm glad I can shift my focus on other things that can bring solutions and peace instead of constantly remain in the mindless loop. Great video!

[davidtipton]

Update. Basically 2weeks in now. Every time I start ruminating I say "its rumination it's not helpful". Everytime no matter the rumination. I can say now its working. Not doing the breathing and the other stuff much. I pray alot. Be patient. It's a process. God willing and the creek don't overflow I will continue to improve. Thanks Barbara!!!!

[CB]

Ironically, watching endless self help videos on YouTube is part of the ruminations process 🙃

[surdogal]

I was diagnosed with OCD with Rumination a few months ago. This video is GOLD, I am so grateful. I am 58 and cannot remember a time when I didn’t Ruminate. For the first time ever I can truly see an end to it ……. So exciting - thank you.

[noremac]

My rumination is to do with losing my career and home and the trauma around that. It’s extremely difficult to deal with the grief, loss, betrayal and ptsd

[annemangan]

Step 1: Recognise that’s its rumination and that it’s not helpful. Step 2: Label it - this interrupts it, for example: This is rumination. This is not helpful. Step 3: If there actually is a problem schedule time to address the problem - to positively fix it. Step 4: Recognise how self referential rumination is - how self focussed you are being. Put focus outside yourself Step 5: Pick a research based intervention for these go to 11 minute mark. Hope this helps.

[noremac]

When the grief, loss, shame, betrayal, confusion and traumatic memories are overwhelming, rumination is impossible for me to control.
Lost a meaningful job and career and my home. Bullied and gaslit for months, my confidence shattered, my heart smashed

[TheVoice]

2:05 I had to stamp the beginning. You're spot on. I didn't know that I was going through this. My depression has gotten worse. 😔🥺😢

[kimcreate]

I ruminate in the early morning like at 4am. I wake up and can’t stop. I’m not fully awake. I’ll try these tips

[djwilson]

I thought I was crazy but now I think I was obessing over things I couldn't control. Which is kinda crazy. I feel so much better like I found the cure.

[paulgraves.]

Barbara. This is the most incredible video on YouTube. You are amazing.

The pattern interrupt of saying,
"This is rumination. This is not helpful."

Has made such an incredible difference in stopping it in its tracks.

[truthsayer]

Great advice! I have a terrible problem with rumination. I still kick myself for small, silly things that happened 20-30 years ago. I know it’s ridiculous, but I’ve always been that way. Two things have helped me tremendously in recent years. As you mentioned, living in the present and not the past is really important. What helped me even more is advice I found to FORGIVE YOURSELF! It doesn’t mean you can do mean or terrible things with no consequences. It just means giving yourself a break. Everyone makes mistakes. Forgiving myself almost has a mystical power that seems to lift a weight off my shoulders. It doesn’t completely go away, but it seems to be diminishing in frequency and intensity. As you said, continuing to interrupt that pattern seems to work.

[Derby]

My problem with ruminating is at sleep time and I’ve had severe insomnia all my life and I’m 63! I’ve never slept well and now I’m ruminating on me getting dementia. Ugh. I didn’t know the word rumination until 2 days ago, didn’t know it was A “thing”. I thought I was nuts. What a relief knowing it’s somewhat common.

Thanks very much very enlightening!

[djwilson]

I always tried to predict the future and change the past in my mind.

Never was I ok with the current situation.

Ruminating kept me living in the past or future without being able to control either.

I kept trying, because I thought I was wise enough to change those things.

Now I'm realizing I needed acceptance, I needed to only focus on what is happening now. And only think what can I do now.

[laurac]

I'm ruminating about ruminating. It's got me so stuck. I don't want to do anything or go anywhere. I have social anxiety and I'm thinking my antidepressants are no longer working. It's exhausting. Thanks for the video.

[JacylnFord]

Your tonality of your voice is very soothing. Your videos and presentations are very helpful.