There are many different possible alternative responses and strategies to use instead of rumination. I will show them in different articles to be easy to read and be useful .
Of course , this is not an exhaustive list and you may be able to come up with your own as you get more practice. Different strategies will work for different people so it is worth trying a few out to see what fits for you.
SLOWING THINGS DOWN
Let’s imagine that you’ve got too much to do, you are at home, you are feeling anxious and your heart is pounding; you are very hurried, trying to do everything at once, and your thinking is jumping from one thought to another. This looks a likely situation to get stuck in ruminating.
What ‘if……then’plan could you develop?
When stress is linked to feeling under pressure and rumination occurs when you are trying to do too many things at once, it is helpful to slow things down, to pace yourself and to prioritize what you are doing. For example , it can be helpful to say to yourself ‘ I am going to do one thing at a time, and to focus only on the task in hand.
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