Do you find yourself constantly obsessing over negative situations? Constantly worried about the future or stuck in the past? Does it feel like there is no “Stop” button and it takes over your thoughts? Your day? This is known as rumination. Ruminating thoughts can prevent us from enjoying our lives, focusing and sleeping.
Here are 7 ways to help reduce rumination:
1. Identify The Fear – what are you afraid of? If you’re not sure of your biggest fears, start journal writing, it helps you to become self-aware.
2. What is the worst -case scenario if your fear comes true? Can you handle it? Example: If your worst-case fear is getting fired. Think about getting fired, what would happen, and could you handle it? The odds are you could. It might be tough and upsetting even scary, but could you handle it, yes!
3. Can/Can’t Control – Do you have any control, or can you change the situation? If you can’t then let it go. If you keep focusing on what you can’t change then your setting yourself up for failure. If you can change it, then set up goals and action plan. Taking action reduces our fear/anxiety.
4. Growth – look at the experience as a learnable, teachable moment. Instead of obsessing about your failure/mistake, ask yourself – what is the lesson? How can I change to avoid this situation again? How can I grow and improve myself?
5. Schedule a time to dump your worries – I have my clients either do a morning or evening dump where they write all the stressors/fear out and get them off their brain.
6. Be in the present moment- our fear is based on past baggage or anxiety of the future, when we are in the present moment everything is fine. Be more mindful – be in the moment of whatever your doing. If you find yourself thinking about something else, bring yourself back into the present moment. Meditation helps reduce anxiety and excessive worrying. Add a guided meditation routine.
7. Exercise – one of the best ways to cultivate mindfulness (be in the present moment) is through walking. Taking a walk 4-5 times a week for 20-30 minutes will help reduce anxiety, cultivate mindfulness and happiness.
Thursday, September 20th & 27th, 6pm – Mind, Body & Soul – Finding Your Balance
Warren Community College, NJ
Tuesday, September 25th, 1pm – How to Deal with Change and Loss
Montclair Adult School, NJ
Register: 973-744-0500 ext.2224
Wednesday, September 26th, 6:30pm – Positive Psychology – Finding Your Happiness
Northampton Community College – Monroe Campus, PA
Next Week’s Schedule:
Monday, October 1st, 7pm – Positive Psychology – Finding Your Happiness
Kemmerer Library, Harding Township, NJ
Tuesday, October 2nd, 6:30pm – Life after Retirement
Montclair Adult School, NJ
Register: 973-744-0500 ext. 2224
Wednesday, October 3rd,10am – Positive Aging
Great Horizons, Morris Plains, NJ
Thursday, October 4th, 7pm – Life after Retirement
Ramsey Adult School, NJ
As a Therapist, Educator and Positive Living Expert, Diane has dedicated her career to helping people turn their lives around and is now on a mission to help them develop a sustainable positive attitude that can actually turn one into an optimist, literally.
Through her two books, “Creating Balance & Finding Happiness” and “Baby Steps: the Path from Motherhood to Career.” Diane has been speaking and empowering parents and adults nationwide. She is also an Adjunct in Psychology at Montclair State University, where her college work includes mentoring students for personal issue advisement.
As an expert in her fields of therapy, Lang has been featured in the Daily Record, Family Circle, Family Magazine, Working Mother Magazine and Cookie Magazine, seen on NJ 12 TV, Good day CT, Style CT, The Veira Network, CBS TV and “Fox & Friends”. She has also participated in a reality based Internet show, ourprisoner.com, hosted Generation X-tinet. In addition Lang writes a blog for Pazoo.com