{"page":"\u003clink rel=\"stylesheet\" href=\"https://lessonplanet.com/assets/packs/css/resources-572d6a42.css\" /\u003e\n\u003clink rel=\"stylesheet\" href=\"https://lessonplanet.com/assets/packs/css/lp_boclips_stylesheets-f4d0de30.css\" media=\"all\" /\u003e\n\u003cdiv data-title='Two Things You Can Do To Stop Ruminating' data-url='/boclips/videos/6510023c004bbd0a087a6c85' data-video-url='/boclips/videos/6510023c004bbd0a087a6c85' id='bo_player_modal'\u003e\n\u003cdiv class='boclips-resource-page modal-dialog panel-container'\u003e\n\u003cdiv class='react-notifications-root'\u003e\u003c/div\u003e\n\u003cdiv class='rp-header'\u003e\n\u003cdiv class='rp-type'\u003e\n\u003ci aria-hidden='true' class='fai fa-regular fa-circle-play'\u003e\u003c/i\u003e\nVideo\n\u003c/div\u003e\n\u003ch1 class='rp-title' id='video-title'\u003e\nTwo Things You Can Do To Stop Ruminating\n\u003c/h1\u003e\n\u003cdiv class='rp-actions'\u003e\n\u003cdiv class='mr-1'\u003e\n\u003ca class=\"btn btn-success\" data-posthog-event=\"Signup: LP Signup Activity\" data-posthog-location=\"body_link_boclips\" data-remote=\"true\" href=\"/subscription/new\"\u003e\u003cspan\u003e\u003cspan\u003eGet Free Access\u003c/span\u003e\u003cspan class=\"\"\u003e for 10 Days\u003c/span\u003e\u003cspan\u003e!\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class='rp-body'\u003e\n\u003cdiv class='rp-info'\u003e\n\u003cdiv aria-label='Hide resource details' class='rp-hide-info' role='button' tabindex='0'\u003e\u0026times;\u003c/div\u003e\n\u003ci aria-label='Expand resource details' class='rp-expand-info fai fa-solid fa-up-right-and-down-left-from-center' role='button' tabindex='0'\u003e\u003c/i\u003e\n\u003ci aria-label='Compress resource details' class='rp-compress-info fai fa-solid fa-down-left-and-up-right-to-center' role='button' tabindex='0'\u003e\u003c/i\u003e\n\u003cdiv class='rp-rating'\u003e\n\u003cspan class='resource-pool'\u003e\n\u003cspan class='pool-label'\u003ePublisher:\u003c/span\u003e\n\u003cspan class='pool-name'\u003e\n\u003cspan class='text'\u003e\u003ca data-publisher-id=\"30356011\" href=\"/search?publisher_ids%5B%5D=30356011\"\u003eCurated Video\u003c/a\u003e\u003c/span\u003e\n\u003c/span\u003e\n\u003c/span\u003e\n\u003c/div\u003e\n\u003cdiv class='rp-description'\u003e\n\u003cspan class='short-description'\u003eThe term ruminate means to run a thought over and over in your mind. This is the figurative definition. The literal definition refers to cows regurgitating their food to chew it over and over.   Rumination is not a diagnosis all to...\u003c/span\u003e\n\u003cspan class='full-description hide'\u003eThe term ruminate means to run a thought over and over in your mind. This is the figurative definition. The literal definition refers to cows regurgitating their food to chew it over and over. \u003cbr/\u003e \u003cbr/\u003e Rumination is not a diagnosis all to itself, we see it in depression and anxiety. Rumination causes people to get stuck in their thoughts and even feel stuck in the negativity of their condition. Typical negative depressive ruminations may be things like: why do I always get the short end of the stick? Why can’t I be happy like everyone else?\u003cbr/\u003e \u003cbr/\u003e Anxious ruminations tend to be worrying about things that happened in the past like analyzing past situations and worrying about what kind of impression you left, or what did that person mean by that. At the time she said what she did, you didn’t think that much of it, but when you get to the end of the day and start ruminating over the interaction, what the person said takes on a completely different meaning. And it’s usually a negative meaning.\u003cbr/\u003e \u003cbr/\u003e In both scenarios, it’s repetitive, unhelpful, negative thinking. This is different from deconstructing a past situation so that you can process it and problem solve. In that case, analyzing the past is constructive and you’re not stuck only thinking about the negative aspects of the situation.\u003cbr/\u003e \u003cbr/\u003e Why does this happen?\u003cbr/\u003e It’s thought to be related to overactivation of the default mode network in your brain. I talked about this in a video I did on mindfulness and depression. The gist of it is the default mode network is the area of the brain that control stimulus-independent thought. Said another way, the area of your brain that controls what you’re thinking about when you’re not actively focused on something. It’s like background thought. Studies have shown that people are more unhappy when they spend a lot of time with their minds wandering. Functional MRI scans looking at brain activity show that the default mode network in your brain is more activated when you are ruminating.\u003cbr/\u003e \u003cbr/\u003e What do you do about this? \u003cbr/\u003e Two things. One is to spend more time being mindful. Mindfulness is the practice of being fully present in your current circumstance without judgment. If you bring your attention to what you’re currently doing and how it is affecting all five of your senses, you now have dependent thought because you’re actively paying attention to something. Your default mode network where you spend time ruminating is turned off. For more on mindfulness check out the mindfulness video. I also have a body scan audio download that goes along with that video.\u003cbr/\u003e \u003cbr/\u003e The second thing you can do is develop an if/then action plan. The first part is creating a list of outward signs that you are ruminating. This is what you’re feeling at the time. Since you can get lost in your head, you may not always be aware of what you’re feeling. Some outward signs are things like rocking, fidgeting, feeling your heart race or you may start to get a headache. Take note of your signs so you can easily recognize when you’re in this state.\u003cbr/\u003e \u003cbr/\u003e Then you want to write plan for what you’re going to do when you notice that you are ruminating. You want to turn to an activity that will distract you from the rumination. \u003cbr/\u003e \u003cbr/\u003e These activities can be relaxing – like listening to a guided meditation or doing a craft, or putting entries into your gratitude journal.\u003cbr/\u003e \u003cbr/\u003e Then you want to form your if/then statements with these two pieces of information. You want to write this down to make it official. You don’t want to keep it all in your head. After all you’re trying to get out of your head.\u003cbr/\u003e \u003cbr/\u003e You want to come up with as many if/then scenarios as you can. You definitely want to cover all of your rumination trigger signs. But for each sign, you may want to have 2 or three activities you will engage in so you can have some variety.\u003cbr/\u003e \u003cbr/\u003e Reference\u003cbr/\u003e Berman MG, Peltier S, Nee DE, Kross E, Deldin PJ, Jonides J. Depression, rumination and the default network. 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