15 Tips to Stop Ruminating and Get Out of Your Head

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Intrusive Thoughts vs. Ruminations
Causes of Ruminations
15 Strategies to Address Ruminations
Ruminations are repetitive “thought cycles”
Some can be positive in valence (i.e. philosophy)
Bothersome ruminations tend to be negative and feel uncontrollable.
Treatment aims to
Notice and mindfully accept the thought instead of struggling with it
Develop tools to help the person feel empowered to break the thought cycle.

Video by Dr. Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness.

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TIMESTAMPS
00:00 Intro
0:10 Objectives
0:26 Intrusive Thoughts vs Rumination
9:05 Causes of Rumination
24:10 15 Strategies
54:17 Summary

[DocSnipes]

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[Stardust]

I've just started the video. I've noticed I ruminate on areas of my life where I didn't stand up for myself, in abusive relationships. Where I've been gullible and my lack of boundaries ( which no one taught). My own education in this area has brought on persistent ruminating on past injustices.

[juliedonahue]

This is worth THOUSANDS of dollars of therapy. (I’m in individual therapy as well but this is so concise and helpful). Thank you so much for sharing this.

[truthh]

15 Strategies-
1) Define your RML (Rich Meaningful Life)
2) Mindfully and nonjudgmentally notice and accept
3) Write it Down
4) Unhook
5) Evaluate the purpose of this self talk (safety and/or control, physical needs)
6) Create safety (trauma triggers)
7) Get the facts (not feelings or assumptions)
Am I safe?
Am I using cognitive distortions (mind reading, personalisation, magnification, catastrophizing)
Is this a good use of my time and energy
8) Make time to ponder
9) Practice Forgiveness
Self’s own mistakes and flaws
Other’s mistakes and flaws
10) Practice Loving Kindness
May your life be filled with peace, health and love
11) Guided Imagery
Alternate script
Urge surfing
Support and safety
Successful accomplishment
(speech, asking someone on a date, exercise, waking up ‘happy’)
12) Thought Stopping
13) Mindfulness and grounding
14) Distract with activities
15) Get support

[andrereloaded]

Sometimes the sheer pull of the negative thought loops are so strong (due to the severity of the injustice), you try to stay conscious but all of a sudden you're replaying inner arguments for 30 seconds again before you snap out of it. Very frustrating to feel powerless.

[KhangTran-zqpe]

0:10 Objectives
0:26 Intrusive Thoughts vs Rumination
9:05 Causes of Rumination
24:10 15 Strategies
54:17 Summary

[sterlgirlceline]

Dr. Snipes, colleague here and it just doesn’t feel right stopping by without telling you how wonderful you and your channel are. Stellar information, endearing personality, sense-of-humor and wit…I mean it just isn’t possible to exceed top-caliber! ⭐️⭐️⭐️⭐️⭐️⭐️

[roxiane]

I think this is the video that's going to change my life. Been suffering from what I thought were intrusive thoughts for years but turns out it had been uncontrolled rumination all along. Thank you!!

[ellipsis-]

It's so relieving to know this has a name and how to deal with it

[krystalhoekzema]

This has been a lifeline for me. I am a decade and some suffered of C-PTSD and Chronic Depression and WOW did I need this information right now. I am feeling controlled by my thoughts and Im suffering! Writing flashcards to keep on deck so I can remind myself of your 15 Strats! Thank you so much 🎉

[kingfiona]

I love Doc snipes. You are so thorough, experienced, and a sweet spirit. God bless you. Your work is taking my two years of therapy to another level. I feel like every video is of course educational. For me, it’s like an extension/ extended therapy session with much healing, wisdom, knowledge, and value. THANK YOU. Thank you🙏🏾♥️

[ChampdeFleursWellness]

Right on time. This gave me so much ease. It’s so quiet now in my head. I will continue implementing these solutions.

[bobhanover]

I have a very difficult time with rumination issues. I've tried many different medications. Some days I pray that these repetitive anger thoughts go away. Thank God for videos like this! It keeps me closer to understanding the problem. I've found journaling can help clear up my mind. I hit my head on the pavement several times about 10 years ago and I strongly feel that this has made my mental illness much worse and harder to treat.

[rebeccajones]

I was catastrophizing this week. My bunny was sick and I worried for her mortality. I finally got her to the vet and they seemed like it was easily treated.

[justinmeynell]

Wow, really amazing talk... I cried to what you where saying, it was a relief because I didn't know what was happing to me & these overwhelming thoughts that keep repeating. Your right about trying to tune out of those negative memories or thoughts, it is most relaxing. Thank you soooo much for helping me! 🙏🏻👍💯😎

[oilselevated]

I’ve tried several different psychologists and never continue because I feel they can’t relate and don’t understand this, but you explain it perfectly. You should consider building a community, maybe group therapy to help with these issues. Thank you for this lecture!

[stephaniemodkins]

Thank you for creating this video. Today, I just spoke with a therapist about my ruminating thoughts. She gave me a couple of suggestions, but not as in depth as yours. I am going to try them because thinking about the same thing daily over and over again is wearing me out.

[SteezyDollIsabel]

Omg thank you so much I could not deal with the rumination anymore. It has took alot of my time and energy and I have not been able to get my mind off of the cycle its like a circle going around and around. I feel free after watching the whole video. It is my first time going to a therapist this month I couldn’t wait longer. Cannot thank you enough for this video.😭❤️ No more waking up to ruminations, neither spending my day rumination. It was getting to the point where all my energy was being spent ruminating and thinking about the worse case scenerio and avoiding situations.

[MaryAnnWade]

I was diagnosed many years ago with major recurrent depression, for which I was hospitalized in the 1990s. Over the years, with help from therapy and at times, medication, I've learned how to get it under control so that I can function pretty well, but since around November of 2022, I noticed that depression was becoming more prevalent for me. This video has helped me identify the fact that I have been ruminating over several recent--some major--life changes that have caused stress for me. This realization has already reduced my angst, and I am highly motivated to put into practice the strategies Dr. Snipes has suggested. Thank you so much for this video!

[paulmuratori]

I find my self ruminating about an incident with an ex coworker. I called her after she left the company— didn’t realize she was at work! She has not spoken to me since. I don’t ruminate about her specifically but about the untimely phone call. Can’t get it out of my head but will say this video is a start to help stop the ruminating! This and meditation! Thank you Doctor!