One thing we find important to reduce rumination is to be concrete and specific. Rumination has a tendency to involve abstract thinking about the meanings and implications of what has happened , including asking ‘Why me?’ This abstract thinking tends to move away from the specifics of an particular situation , leading to over generalizing : all situations get tarred with the same brush.
For example, a thought may have started because you overheard your name in a conversation and thought that people were talking about you. Pretty soon your thoughts may turn to many more negative ideas: what these people must have said, negative things people have said about you before, all the people who don’t like you , all things you don’t like about yourself.
Sadie would start to think ‘Why me? If she felt that she was being passed over in favour of someone else.
It can be hard to stop this flow of negative thoughts once it has started , but getting specific and concrete is an important step, because it help to ground you in the detail of the here – and – now. This helps to keep difficulties in perspective , improves problem-solving and moves you towards actions.
To do this , you have to focus on the specific details of what is going on now – to notice the circumstances and what led up the situation.
Let’s try a quick experiment to compare the effects of two different ways of responding to the same situation.
I will complete in article 2 soon.
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