Most of us have experienced some form of worrying, whether it be worrying about a job offer, our children’s well-being, or thinking about a social interaction we had. We may get caught up in a loop of worrying thoughts or what we call in therapy, rumination. Rumination is present across anxiety disorders and OCD. Many individuals have worries; rumination occurs when we engage in the behavior of worrying, meaning overly investing or “attaching” to an intrusive or distressing thought. I want to provide you with helpful tools to reduce rumination.
What Is Rumination?
Rumination is the act of repeatedly focusing on negative thoughts, replaying past events, or dwelling on the past. We may find ourselves trapped in this cycle and these thoughts often cause pain or distress.
It is important to recognize the thoughts and attempt to notice them and notice when you are in a rumination cycle. Perhaps you may notice you are thinking about the same thought or issue over and over again or you are experiencing physical sensations that let you know that you are in distress, such as your muscles tensing. You may notice you feel as if you are mentally elsewhere and are not engaged in your present moment. I invite you to practice checking in with yourself throughout your day to notice if you are ruminating.
Drop The Rope Technique
One powerful method to practice a disengagement strategy is by using the technique from Acceptance and Commitment Therapy (ACT) called “Drop The Rope”. Imagine you are standing on one side of a canyon and on the other side is the “worry monster”. The worry monster has a rope and he throws it to you and wants you to grab it and begin to worry. If you grab this rope, you will fall into the canyon and experience stress and anxiety. Of note, behind you are your values and everything in your life that is important and meaningful to you.
Instead, you have the choice to not grab the rope or drop the rope altogether. By choosing to drop the rope, you are allowing yourself to let go of the worry and this allows you to turn back and be in alignment with your values – those principles that guide your life and give your life meaning.
Implement Non-Engagement Strategies
Another strategy to disengage from worry or rumination is to practice non-engagement strategies. The three levels of thought are: “Attention, awareness, and engagement. When a thought enters our mind, we are aware of it. We do not necessarily have control over this. Attention is where we start to grab onto the thought. Engagement is where we start to really focus on the thought.
When we begin to notice we are engaging with our distressing thoughts, this is not supportive of our mental health. Dr. Michael J. Greenberg discusses the idea that if we stop giving our thoughts attention, then eventually it will leave our awareness. He encourages us to let go of the thought and do nothing about it. Examples of non-engagement strategies include: “I don’t know”, “Maybe or maybe not”, or “I don’t have to figure this out right now.”
Live In The Present
The gift of reducing worry is reclaiming the ability to be present in our lives. This presence enables us to engage more fully with the people we care about and live out our values more authentically.
Reducing rumination takes significant practice, awareness, effort, and energy. It is ok if you do not stop ruminating completely the first time you try it. I encourage you to give yourself grace as you work on these techniques. Eventually it will become easier and you will be able to reduce the mental clutter. Here’s to living a life aligned with our values and free from the worry loop.
Compassionate Affirmation: “I have the power to choose to disengage from negative thoughts.”
Additional Resource: Worrying Is Optional – This amazing book written by Ben Eckstein, a licensed clinical social worker, provides insights to break free from the cycle of anxiety and rumination. It is a practical and educational book to give you tools to let go of worrying. You can buy the book here.
Becoming Anchored in Hope,
Laura
LPC-MHSP, CEDS-C, ACS, NCC
Owner + Director
Laura is committed to guiding individuals along their path to mental wellness and has carefully gathered a team of skilled, knowledgeable, and committed therapists at Anchored Counseling Co. to assist in this mission.
The professionals here create an environment that is supportive and affirmed, informed by an understanding of trauma. At Anchored Counseling Co., there’s a shared belief in the fundamental worth of each person, and therapy is delivered with warmth and empathy. The therapeutic philosophy here is built on the premise that every client has the natural ability to enact meaningful and enduring change in their life.
To connect with a therapist who aligns with your unique needs, please contact our office at 615.510.3797 or contact us here.
