Stop the ruminating thoughts

 Do you find yourself constantly obsessing over negative situations? Constantly worried about the future or stuck in the past?  Does it feel like there is no “Stop” button and it takes over your thoughts? Your day? This is known as rumination. Ruminating thoughts can prevent us from enjoying our lives, focusing and sleeping.

Here are 7 ways to help reduce rumination:

1.       Identify The Fear – what are you afraid of?  If you’re not sure of your biggest fears, start journal writing, it helps you to become self-aware.

2.       What is the worst -case scenario if your fear comes true? Can you handle it?  Example: If your worst-case fear is getting fired. Think about getting fired, what would happen, and could you handle it? The odds are you could. It might be tough and upsetting even scary, but could you handle it, yes!

3.       Can/Can’t Control - Do you have any control, or can you change the situation? If you can’t then let it go. If you keep focusing on what you can’t change then your setting yourself up for failure. If you can change it, then set up goals and action plan. Taking action reduces our fear/anxiety.

4.       Growth – look at the experience as a learnable, teachable moment. Instead of obsessing about your failure/mistake, ask yourself – what is the lesson? How can I change to avoid this situation again? How can I grow and improve myself?

5.       Schedule a time to dump your worries – I have my clients either do a morning or evening dump where they write all the stressors/fear out and get them off their brain.

6.       Be in the present moment- our fear is based on past baggage or anxiety of the future, when we are in the present moment everything is fine. Be more mindful – be in the moment of whatever your doing. If you find yourself thinking about something else, bring yourself back into the present moment. Meditation helps reduce anxiety and excessive worrying. Add a guided meditation routine.

7.       Exercise – one of the best ways to cultivate mindfulness (be in the present moment) is through walking. Taking a walk 4-5 times a week for 20-30 minutes will help reduce anxiety, cultivate mindfulness and happiness.

September Workshops:

Thursday, September 20th & 27th, 6pm - Mind, Body & Soul - Finding Your Balance

Warren Community College, NJ

Register: 908-832-2333

Tuesday, September 25th, 1pm - How to Deal with Change and Loss

Montclair Adult School, NJ

Register: 973-744-0500 ext.2224

Wednesday, September 26th, 6:30pm - Positive Psychology - Finding Your Happiness

Northampton Community College - Monroe Campus, PA

Register: 570-369-1881

Next Week's Schedule:

Monday, October 1st, 7pm - Positive Psychology - Finding Your Happiness

Kemmerer Library, Harding Township, NJ

Register: 973-267-2665

Tuesday, October 2nd, 6:30pm - Life after Retirement

Montclair Adult School, NJ

Register: 973-744-0500 ext. 2224

Wednesday, October 3rd,10am - Positive Aging

Great Horizons, Morris Plains, NJ

Register: 973-292-2063

Thursday, October 4th, 7pm - Life after Retirement

Ramsey Adult School, NJ

Register: 201-327-2025

For more information please visit Diane's website: www.dlcounseling.com or email Diane at DLCounseling2014@gmail.com