Have you ever had a thought that just won't go away? No matter what, it's like it's stuck on repeat. For some reason you just can't stop thinking about it. If that sounds familiar, you are not alone. What you're experiencing is called rumination.
Rumination is the mental habit of continuously thinking the same thoughts, often disturbing or negative, over and over again. It can drain us mentally, emotionally, and spiritually. Rumination is different from reflection. In psychology, rumination is linked to anxiety and depression.
Rumination is just a signal, not an end destination. It's certainly not your identity or a failure.
Why do we ruminate?
Often our mind keeps going back to that thing over and over again because of unresolved emotion - fear, anger, regret...something that is painful and unresolved.
How do you stop being stuck?
1. Observe with curiosity.
2. Notice you’re having the thought. This does not define me.
3. What is the feeling? What do I need? How can I help my system relax so I don’t stay in this loop?
4. What emotion is showing up and why is it causing me distress?
5. What would I like to feel instead? Peace and confidence
Take a deep breath, observe it, identify it, bring it to the Lord and relax. It’s okay to let it go and be safe.
Your value does not come from what other people think. Your value comes from God. You are a daughter of the Lord.
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My first experience with anxiety was when I was four years old. I was supposed to go to swim class, which I hated. Swim class was terrifying to me because I was so afraid that I was going to go underwater. To add to it, my teacher was nasty. I didn't know how to speak up for myself when I was only four years old. I wanted to be anywhere except where the icky feeling was, so I wanted to avoid swim class.
When you feel anxiety, how can you help yourself?
1. Identify the feeling.
Is it panic? Is it anxiety? Is it fear? If you name it, it can help you to get a handle on it. It allows you to feel like you have more control over it. This brings you back to the present moment. You're experiencing a feeling, but you're still safe.
2. Take in some slow, deep breaths and hold them at the top of the breath, then release them slower.
Breathe in for four, hold it for four, release for eight. Do a cycle of three or four. Try it a few times a day to get used to breathing like this. It can help your system relax and regulate. Eventually it could become a habit.
3. Ground yourself in the present moment using your senses.
Look for five things that you can see and describe. For example, it could be a certain color or shape. Look for four things that you can touch, feel them and notice what they feel like. Describe it out loud, if you can. Find three things that you can hear. What are you hearing in the present moment? What are two things that you can smell? Find one thing that you can taste. If you can get something in your mouth, maybe sour, sweet, smooth, warm or cool. Pay attention to the texture and temperature.
4. Notice the thought.
Observe what's happening. Your system may be trying to figure out if you're in danger or not. Are you in danger or just feeling this way? Think: "It's just a feeling, I will be okay."
5. Move your body.
It can help to walk, jog, or exercise in a safe way. Get some fresh air or turn on a fan. Do something that allows your temperature to regulate into something soothing and comforting.
6. Be careful with what you take into your system.
Sometimes sugar and caffeine can intensify symptoms.
7. Have some special go-to things.
Some things that help you ground into the present moment. For example, Essential Oils, soap or your favorite song. Having some go-to tools can help you to calm down.
8. Set aside specific time to pray about your worries.
Journal a prayer or say a prayer. "Lord help me with [whatever you're afraid of]." Notice whatever is peaceful. Look to Scripture for what is comforting.
9. Don't fight the panic.
Observe it and tolerate it without having to do anything about it. If you want to fight back, act like you're not afraid. This can help you feel more in control.
10. Seek out support.
Tell a friend or family member, pray about it, go to a counselor...someone who understands what you're going through who can hold your hand and soothe and comfort you.
You don't have to go through this alone.
If you want to learn more about getting free from Anxiety, you can get a free video series download by Sign Up | Anxiety Management Mini Course | Ruzuku
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