Let’s imagine that you are bored and you don’y have anything to do. You are at home listening to sad music, feeling tired , you are inactive, just lying around , and you are having all sorts of negative thoughts . Moreover, this combination is a warning sign for rumination for you.
What ‘If …. then ‘ plan could you develop?
In this situation, it might be a good idea to plan to do something interesting or enjoyable at those times. -to be more active . You could call a friend , play a game , listen to positive music, and so on. It might also be useful to identify your schedule and sequence of activities over the week. Are there particular periods that tend to have more dead time? Perhaps it would help to plan to be more active at those times.
You may notice particular places or times where you are more likely to ruminate , such as lying in bed before you get up or go to sleep, or when you sit down for a coffee after work. When you notice regular places or routines associated with rumination, it can be helpful to change those routines.
For example :
If I notice that I start to worry in the morning when I am still in bed and cannot sleep…..
Then I will get out of bed and do some yoga stretches to focus my attention on my body and wake up.
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