Rumination

RUMINATION
Abans de tot no cal confondre la rumia de la rumiació. The first tea is seen with the nutritional disorders and the second with the affective disorders. Així doncs, this article is about this latest concept. Llavors, what is mental rumination and why is it so important in depression or anxiety?

It is an obsessive thought that involves excessive and repetitive thoughts or fears that interfere with other forms of mental activity, potentially accompanying or contributing to the development of depression or anxiety, which are the most common mental health problems in Spain. Rumination is more colloquially connected with “overthinking” and links stress to past negative experiences.

Thus, when a person who is depressed ruminates, he is more likely to remember more negative things that happened in the past, interpret current life situations in a more negative way and feel more hopeless about the future.

Also, it can maintain or enhance responses to stress. Even in people with depression or anxiety, rumination can contribute to negative emotions. It all ends up, finally, in a cycle in which the more a person ruminates, the better it is to feel, and, eventually, increase rumination, which can end up turning worry into a habit or way of life.

So, you know, why do we keep ruminating? Some reasons are:
– The belief that ruminating is about obtaining information about our life or a problem.
– Have a history of emotional or physical trauma; In fact, it has been proven that there are connections between circumstances and past experiences and the development of depression or anxiety, since it can lead the person to ruminate and feel guilty about what has happened.
– Face constant stressful factors that we cannot control.

Així doncs, and attentive to the reasons mentioned, we know that history or past events cannot be changed, and that, to stressful factors, to a greater or lesser extent, we have to confront quasi sovintment but it can help to change the way of thinking of the person, diluting this false belief about which to ruminate In this case, the solution will be donated, which will provide it with positive coping strategies to reduce the stress levels generated by this cycle of negative thinking.

Therefore, some of these strategies to break this circle are:
either STOP thoughts!. Stop intrusive thoughts as soon as they begin to appear so that the intensity does not increase. Begin to surround the causes, without judging you or blaming you. Això implies being open to facing the experience, sometimes unpleasant.
either The distraction. Taking part in other activities can help break down repetitive and embedded thinking.
either Positive records. Posa't make a list or think about all those situations and/or experiences in which you sort things out - see how many times they come -. If you need to seek help from your surroundings, feu!
either Mou-te! Posa't a fer qualsevol physical activity. It has been concluded that performing at least 5000 passes per day reduces the symptoms of depression; això would be equivalent to walking daily for about 30 minutes.
either Change of environment (temporarily!). Ves-te'n qualque lloc que per tu et doni bones vibrations i/o et doni pau o tranquil·litat. I love the sea!
either A problem on the way. Do not pretend that everything is a solution and, moreover, at the moment. Therefore, PLAN a plan of action to address the thought. Making progress in resolving rumination will give you a feeling of more control.
either Review your thoughts and get perspective. Sometimes, when we believe that we have made a mistake, that we have made a mistake or that we are responsible for any bad thing that has happened, putting a thought into perspective will possibly make you believe that it is inaccurate.
either Potser would recommend readjusting your life objectives. Perfectionism and unrealistic objective fixation can be generated by the perception of failure, and then the person begins to ruminate. Llavors, alert your high expectations!
either Improve your self-esteem. In fact, according to some scientists, there may be a relationship between the lack of self-esteem and the tendency to ruminate.
either Apply the mindfulness to your day to day.
either Find out who these triggers are and can help reduce rumination..
either Lost a friendship (of trust!) Ja that will offer you an external perspective.
either Try the therapy. If you see that you are totally losing control, don't hesitate. consult a psychologist clinic.

I, above all, do not say that rumination and vagi rob your well-being 💗.

BIBLIOGRAPHICAL REFERENCES:

Bizzozero-Peroni, B., Díaz-Goñi, V., Jiménez-López, E., Rodríguez-Gutiérrez, E., Sequí-Domínguez, I., Núñez de Arenas-Arroyo, S., … Mesas, AE (2024). Daily Step Count and Depression in Adults: A Systematic Review and Meta-Analysis. JAMA Network Open, 7(12), e2451208–e2451208. https://doi.org/10.1001/jamanetworkopen.2024.51208

Kinderman P, Schwannauer M, Pontin E, Tai S (2013) Psychological Processes Mediate the Impact of Familial Risk, Social Circumstances and Life Events on Mental Health. PLOS ONE 8(10): e76564. https://doi.org/10.1371/journal.pone.0076564

The burden of mental health problems is high in Spain, according to a report. Available at https://www.infocop.es/la-carga-de-los-problemas-de-salud-mental-es-elevada-en-espana-segun-un-informe-europeo/

Lori M. Hilt and Seth D. Pollak. Getting Out of Rumination: Comparison of Three Brief Interventions in a Sample of Youth. Journal of abnormal child psychology. 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3432145/

Tartakovsky, M. Why Ruminating is Unhealthy and How to StopJuly 2018, PsychCentral

12 Tips to Help You Stop Ruminating. Medically reviewed by Lori Lawrenz, PsyD — Written by Erica Cirino [updated on June 6, 2024]. Extret of https://www.healthline.com/health/how-to-stop-ruminating