Here are three mental exercises to counter negative thoughts and prevent overthinking
Do you find yourself dwelling on unpleasant or stressful memories, replaying them over and over in your mind? Does this lead you to feel fearful, anxious, or embarrassed all over again?
If this sounds familiar, you might be prone to rumination. The word comes from Latin, “ruminare,” which basically means “to chew over again.” Interestingly, animals like goats and cows that constantly chew their food are also called “ruminants,” so you’re not alone in this habit.
Ruminating is different from reflecting on past events to learn from them. While reflecting can be positive, as it helps us gain insights for the future, rumination tends to keep us stuck in negative emotions and thoughts.
Here are three simple exercises to help you break the cycle of rumination and negative thinking:
- Mindfulness Meditation: Take a few minutes each day to sit quietly and focus on your breath or a calming image. When negative thoughts arise, acknowledge them without judgment and gently bring your focus back to the present moment. This practice can help you become more aware of your thought patterns and break free from rumination.
- Thought Stopping: When you catch yourself ruminating, mentally shout “STOP!” or imagine pressing a giant pause button. Then, redirect your thoughts to something positive or engaging. You can also try physically snapping a rubber band on your wrist or repeating a calming phrase to interrupt the cycle of negative thinking.
- Cognitive Restructuring: Challenge negative thoughts by questioning their validity and replacing them with more realistic or positive alternatives. For example, if you’re ruminating on a past mistake, ask yourself if there’s evidence to support your belief that you’re a failure. Then, reframe the situation by focusing on what you’ve learned and how you can grow from it.
By practicing these exercises regularly, you can train your brain to break free from rumination and cultivate a more positive outlook on life. Remember, it takes time and patience, so be kind to yourself as you work towards overcoming negative thinking patterns.
Repurposed article originally published in Forbes
