Published September 4, 2025
Have I piqued your interest? Do you know what the term rumination means? Many of us do this without even realizing it.
According to Psychiatry.org: Rumination involves repetitive thinking or dwelling on negative feelings and distress, their causes and consequences. The repetitive, negative aspect of rumination can contribute to the development of depression or anxiety and can worsen existing conditions.
Why do we tend to focus on negative thoughts? Why do people dwell in a constant state of anguish and misery? It can quickly become a compulsive habit, always thinking and feeling negatively. Often we feel stuck, and it prevents us from moving forward.
Rumination may cause our problems to be bigger than they actually are. We’re constantly in a bad mood because we’re attached to our negative thoughts. It’s almost like an obsession. The hamster wheel just keeps going…..we focus on the negative event, it makes us feel awful, which leads to even more rumination.
Don’t we want this cycle to end? Don’t we want to get better and move on with our lives?
STOP. Just stop ruminating. Instead, find healthy activities which can help distract you from spiraling down the rabbit hole.
Exercise can be a huge help! It doesn’t have to be running 10 miles or working out to the point of exhaustion, but a simple walk around your neighborhood will do. Or go to a park where you’ll see nature at its finest.
What are your hobbies? Many people I meet would love to pick up an old hobby, but life got in the way and they miss that hobby. Is it painting? Writing? Golf? Tennis? Or is there something you’d like to try? This could be a great time to find a new hobby. Refer to last week’s blog on how trying new things could surprise you in the best way!
Go out with friends! Don’t wait for a friend to contact you. Why wait? Invite them to go out for lunch/dinner or maybe to go see a movie. The distraction will be good, and you’ll enjoy their companionship.
Have you ever tried meditation? It can be a powerful coping mechanism. There are many apps out there that you can download onto your phone. You can practice meditation daily. Or when you feel yourself spiraling into rumination, stop and breathe. If you’re able to (like a lunch break at work), do a quick meditation from your app. Many sessions are only 10 minutes in length and will do wonders for your emotional wellness.
Focus on the good in your life. When you find yourself ruminating, reverse the negativity and think of the positive aspects of your life. No matter what we are going through, there are always positive things in our lives. You just have to be aware and look for them. I promise they exist!
Yes, it’s normal to ruminate after a horrible life event. After all, we are human and it proves that we care and have real feelings. But as time goes on, it should lessen and we should see ourselves getting better. We start to recognize that there is beauty around us, we appreciate the good things in each day, and we feel grateful for our family and friends. When rumination becomes extreme to the point that you can’t function, you don’t want to leave the house, and it conflicts with your decision-making, then it’s time to seek a medical professional.
Let’s make today your day #1. Stop ruminating. Instead, really concentrate on the positives! Try this: Take yourself out of the picture and look at yourself from the lens of a friend. I bet your friend could point out the wonderful things in your life.
Follow me on Instagram @sincerelyjulie_joyful_living for continual inspiration for your personal growth journey. I share stories daily and post several times a week. If you would like to share your situation confidentially with me, simply email me at inquiry@sincerelyjulie.com or for general comments, you can leave them below.