Have you ever felt stuck on one recurring thought in your head that seems to do nothing but bring you down? If so, then you have experienced rumination. Rumination is the continuous cycle of thinking the same negative, sad, or dark thoughts. This thinking pattern can keep you stuck in place - rumination does not lead to resolutions. Instead, it continues in a cycle until you take the proper actions to break out of it. Rumination’s effects on recovery can be drastic, but it is possible to escape them.
There are various causes for rumination that differ from person to person. However, there are common causes that can lead to ruminating thoughts. It has been found that ruminating is common amongst specific behaviors, including perfectionism, anxiety about interpersonal relationships, and neuroticism. There are other common causes, such as:
Rumination can also be caused by prolonged drug use, especially marijuana; this is especially true for teenagers and young adults whose brains are still forming and may suffer permanent damage to their cognitive function. The cycle of rumination can lead to depression and anxiety, which can lead to addiction in some cases. Rumination does not only affect mental health and addiction but can have a significant impact on recovery.
Recovery is a time to shift away from past mistakes and negative behaviors and shift into a new life that supports healthy habits, coping mechanisms, and sobriety. Rumination can be an obstacle standing in the way of long-term recovery - it does not offer a resolution to one’s problems. This can cause a person to become stuck in a cycle of negative thoughts, spending hours focusing on them without knowing how to stop them. This cycle can be triggering and cause individuals to want to escape from their thoughts by turning back to drugs and alcohol. For this reason, it is crucial to know how to break the cycle of ruminating thoughts through healthy coping mechanisms to help preserve your recovery.
There are numerous ways to avoid rumination and escape its vicious cycle. Remember, rumination does nothing positive in your recovery. Learning how to cope with it can prevent relapse and help you maintain a positive perspective.
The first step in getting rid of ruminating thoughts is identifying you have them. You cannot begin to solve a problem without first recognizing one. Acknowledge your thoughts and ask yourself if they serve a positive purpose in recovery. From there, you can begin to recognize these thoughts do nothing to help you and thus start to move on from them.
Rumination stems from emotional distress, mistakes, and trauma you feel responsible for. Most of the time, you are not responsible for what happened, and the thoughts only serve to make you feel ashamed. Questioning whether these thoughts are real can help you realize you are focusing on the wrong things. From there, you can break the cycle.
Ruminating thoughts can be overwhelming at times. When this occurs, try some grounding techniques to keep you focused on what’s important. You can try meditation, the 5-4-3-2-1 technique, and other forms of grounding to keep you centered.
Setting unrealistic goals can lead to low self-esteem. You may begin to think you are continually falling short. Depression linked to rumination can also lead to decreased self-esteem and vice-versa. To combat this, try boosting your self-esteem by strengthening your talents, engaging in self-care, and doing things that make you happy. Participating in healthy activities that encourage confidence will have a profound effect on how you see yourself and your mood, helping to combat rumination.
Rumination can lead to isolation due to depression, which can lead to even more rumination. To combat this, reach out for help to a trusted friend, close family member, sober buddy, sponsor, or therapist. This person can offer a different perspective that can help you overcome the thoughts you are struggling with.
Sometimes you cannot break the cycle yourself, and that’s okay. Going to treatment can get you the help you need and offer healthy coping mechanisms for future use. There is no shame in asking for help or going to treatment; it makes you stronger.
Numerous individuals struggle with rumination and the feelings associated with it. Feeling trapped in your thoughts can significantly affect recovery because you feel stuck in place. Knowing how to break this cycle can keep you moving forward and on a healthy path to healing. It is crucial to recognize ruminating thoughts when they appear so you can challenge them. From there, you can engage in various coping methods to overcome them. At Northstar Transitions, we have a wide selection of treatment modalities to fit your recovery needs. If you are struggling with rumination, we can help you break the cycle with individualized care and a team of expert staff. The NorthStar difference is clinical excellence, evidence-based therapeutic modalities, personalized treatment plans, and our location in the serene and majestic setting of Boulder, Colorado. Recovery is not always easy, and we understand that. We can help you navigate real-life recovery and help you maintain sobriety. Call Northstar at (303) 558-6400 today to start your path and overcome the obstacles holding you back.
