If rumination is linked to particular emotion , it can be helpful to have an’If …then’ plan that focuses on generating a counter-emotion .

For example, if if you are feeling tense or irritable , focus on doing something that calms you; if you are feeling low and lacking in energy , do something positive and energizing. This is the idea of positive action.

Before people ruminate , they often feel wound up and tense . You may find that your mind jumps from one thing to another . This stress can also be felt in your body.

For example, you may be tired , have a headache, or tensed shoulders and tensed back . In this circumstance , relaxation would be a good example of opposite action that could help to break up the rumination.

Rumination can also consist of dwelling on the way someone else is treating us . It is easy to turn in on ourselves and focus on what is bothering us, without communicating with others . In these circumstances , a useful opposite action can be to assert yourself with the other person , clearly and calmly expressing your point of view and seeking their perspective , without getting stuck in your thoughts.

Similarly, rumination often has a self-critical and self blaming quality.

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However, some people report that this aspect of it acts to spur them on, and motivating them in the short term and keeping pressure on them to do things, it stops them slipping into complacency or other unwanted traits. This is another way that rumination may be reinforced to become a habit. We agree that keeping yourself motivated is a good thing , but there other ways of doing it. You could try being encouraging and supportive of yourself instead .

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