It's an issue for me in the context of trauma -- ruminating on the bad memories, which often happens when I have a sensory trigger, but also happens as certain dates approach.
Rumination of all forms for me was way worse before I took hormonal birth control non-stop (no placebo days), as part of PMDD. It was torture.
Hey Joy, yes trauma does bring an additional layer of complexity here for sure. Thanks for mentioning the hormonal piece as well. I am hoping to post an article eventually on the relationship between hormones and "symptoms"...it's not talked about hardly at all and yet I hear about it from patients again and again.
Another great article Dr. Amber! I am a recovering ruminator. You covered everything here that took me a year to learn. I had a saying that "the over examined life is not worth living." I knew I was ruminating but I didn't know what to do to help myself. It's so emotionally draining and exhausting yet I persisted.
This was years ago when this type of information was not readily available.
Once I reached perimenopause and didn't have the energy for superficial things I finally addressed my ruminating habits. I can tell you I'm so much better for being aware, accepting it, and learning how to manage it. STOP!
I'm also much more social because I don't spend the hour after any social engagement ruminating about what I said and what the other person said to find flaws in myself. I'm just me with nothing to prove without the pressure for perfection.
I love hearing this Shelby. I’m careful about not over-hyping any one skill or change, but this one really IS that impactful for the people who are doing it a lot. There’s so much more we can be doing with our time. Thank you for sharing your experience so other people can see that it’s possible!
I have been known to get stuck in rumination too.... my go-to strategy is to get out of my head and into my body - a walk, yoga, dance, swim, or simply a shift of awareness to noticing body sensation. Thanks for the great overview and description Amber.
Rumination was top of mind yesterday, although I didn't know it had a name. Thanks for the detailed definition of what it is and isn't and how to make a plan to stop!
You know, I almost titled this "Rumination: The Thinking Trap You've Never Heard Of" but I was not sure how familiar people are with the word....now you have me second guessing it! Oh well. Glad it was helpful Cindy.
Thank you for this article. Rumination is a good term for my overthinking. It is probably the basis for my issues with insomnia. Turning off my brain is a hard process. I have been told that I over think everything and I do suffer from anxiety. Your article is another step I can use to figure out how to cope and eventually turn my negative thoughts off.
I'm so glad it was helpful Beth. I have a lot of empathy for anyone who is struggling with overthinking. Thanks for taking the time to leave a comment.
“But I also see people ruminate aloud with their friends, family, and therapists.” Oh my god, Amber. I never thought of it this way. You just blew my mind and changed my clinical practice.
I do this a lot, and I don't find distraction works; it just ruins whatever it is I'm doing. Making a plan of action for change is the best method I've found. But of course, not everything is in your control.
I hear you. Distraction is a slippery slope for some, and just not effective for others. I like the idea of a plan of action that includes some tools to try out. Thanks for sharing a comment!
“NOT the kind that refers to how cows eat (why is the English language like this?!)”.
Because using the word in thinking is a metaphor. Cow rumination is the original - and literal - use of the word.
Then, one day, someone realised this was a great metaphor for overthinking. Digestion, regurgitation, more digestion… bringing it up, chewing it over and over again, in a seemingly endless loop.
Thank you for responding to Amber's (rhetorical?) question. You answered better than I could.
I'd like to point out to others here that with ruminants, the food is regurgitated from one stomach, chewed and swallowed into the next stomach. It's a progressive operation so the metaphor could be stretched to suggest sending the thoughts back to the mind in better shape each time. Sadly, I've rarely had that experience but perhaps there is a mindful way to accomplish such healing.
When I am lying in bed perseverating over some regret or failing, I've been able to break the cycle, once I've become aware of it, by redirecting my attention to the images generated in my visual cortex when my eyes are closed.
This morning I decided that I would interrupt my rumination compulsion (diagnosed OCD) by opening up substack and reading the first article that caught my eye, top to bottom with no rumination breaks (something I always want to do, but never have time to, because… rumination). Imagine my delight that this was the article I got to use as my very first disruption to reinforce this new habit!
Thank you for giving language to the strategy I’m trying to implement here and for sharing ideas of other things I can do to improve my mental health.
I very often ruminate about work, for example I am currently on holiday in France and been thinking often about a difficult interaction with someone last week as well as something ‘bad’ happening in my absence. These tips are very helpful. Thank you.
It's an issue for me in the context of trauma -- ruminating on the bad memories, which often happens when I have a sensory trigger, but also happens as certain dates approach.
Rumination of all forms for me was way worse before I took hormonal birth control non-stop (no placebo days), as part of PMDD. It was torture.
Hey Joy, yes trauma does bring an additional layer of complexity here for sure. Thanks for mentioning the hormonal piece as well. I am hoping to post an article eventually on the relationship between hormones and "symptoms"...it's not talked about hardly at all and yet I hear about it from patients again and again.
That’s not surprising to hear! You may be interested in Dr Tori’s work:
https://www.apa.org/news/podcasts/speaking-of-psychology/menstrual-cycle#:~:text=About%20the%20expert:%20Tory%20Eisenlohr,%2C%20treatment%2Dresistant%20premenstrual%20symptoms.
Another great article Dr. Amber! I am a recovering ruminator. You covered everything here that took me a year to learn. I had a saying that "the over examined life is not worth living." I knew I was ruminating but I didn't know what to do to help myself. It's so emotionally draining and exhausting yet I persisted.
This was years ago when this type of information was not readily available.
Once I reached perimenopause and didn't have the energy for superficial things I finally addressed my ruminating habits. I can tell you I'm so much better for being aware, accepting it, and learning how to manage it. STOP!
I'm also much more social because I don't spend the hour after any social engagement ruminating about what I said and what the other person said to find flaws in myself. I'm just me with nothing to prove without the pressure for perfection.
I love hearing this Shelby. I’m careful about not over-hyping any one skill or change, but this one really IS that impactful for the people who are doing it a lot. There’s so much more we can be doing with our time. Thank you for sharing your experience so other people can see that it’s possible!
Sure! Glad to share! This article also earned its way into the Women's Health 365 Collective newsletter (in the next few weeks).
Awesome! Thank you for helping it find more readers ❤️
I have been known to get stuck in rumination too.... my go-to strategy is to get out of my head and into my body - a walk, yoga, dance, swim, or simply a shift of awareness to noticing body sensation. Thanks for the great overview and description Amber.
Love that step too! If I ever revise this, I need to mention that :) Thanks Vicki!
Rumination was top of mind yesterday, although I didn't know it had a name. Thanks for the detailed definition of what it is and isn't and how to make a plan to stop!
You know, I almost titled this "Rumination: The Thinking Trap You've Never Heard Of" but I was not sure how familiar people are with the word....now you have me second guessing it! Oh well. Glad it was helpful Cindy.
Thank you for this article. Rumination is a good term for my overthinking. It is probably the basis for my issues with insomnia. Turning off my brain is a hard process. I have been told that I over think everything and I do suffer from anxiety. Your article is another step I can use to figure out how to cope and eventually turn my negative thoughts off.
I'm so glad it was helpful Beth. I have a lot of empathy for anyone who is struggling with overthinking. Thanks for taking the time to leave a comment.
“But I also see people ruminate aloud with their friends, family, and therapists.” Oh my god, Amber. I never thought of it this way. You just blew my mind and changed my clinical practice.
Oh I love to hear this!
This was so helpful and I’m so appreciative of your mentioning ADHD when discussing as well!
I do this a lot, and I don't find distraction works; it just ruins whatever it is I'm doing. Making a plan of action for change is the best method I've found. But of course, not everything is in your control.
I hear you. Distraction is a slippery slope for some, and just not effective for others. I like the idea of a plan of action that includes some tools to try out. Thanks for sharing a comment!
Dr. Amber, you’re the best! Thanks for helping us all out.
You are so welcome!
“NOT the kind that refers to how cows eat (why is the English language like this?!)”.
Because using the word in thinking is a metaphor. Cow rumination is the original - and literal - use of the word.
Then, one day, someone realised this was a great metaphor for overthinking. Digestion, regurgitation, more digestion… bringing it up, chewing it over and over again, in a seemingly endless loop.
Thank you for responding to Amber's (rhetorical?) question. You answered better than I could.
I'd like to point out to others here that with ruminants, the food is regurgitated from one stomach, chewed and swallowed into the next stomach. It's a progressive operation so the metaphor could be stretched to suggest sending the thoughts back to the mind in better shape each time. Sadly, I've rarely had that experience but perhaps there is a mindful way to accomplish such healing.
When I am lying in bed perseverating over some regret or failing, I've been able to break the cycle, once I've become aware of it, by redirecting my attention to the images generated in my visual cortex when my eyes are closed.
I just realized that unfortunately it is too easy to replace rumination with scrolling on Substack
This morning I decided that I would interrupt my rumination compulsion (diagnosed OCD) by opening up substack and reading the first article that caught my eye, top to bottom with no rumination breaks (something I always want to do, but never have time to, because… rumination). Imagine my delight that this was the article I got to use as my very first disruption to reinforce this new habit!
Thank you for giving language to the strategy I’m trying to implement here and for sharing ideas of other things I can do to improve my mental health.
I very often ruminate about work, for example I am currently on holiday in France and been thinking often about a difficult interaction with someone last week as well as something ‘bad’ happening in my absence. These tips are very helpful. Thank you.