Simple Strategies: Turning Down the Volume of Ruminating Thoughts

Simple Strategies is a series of posts designed to focus on one specific tip. Many of these strategies are not a “one size fits all” solution. They work differently for each individual and situation. In order for them to be useful, they do require practice and consistency. I recommend using them regularly so they are more available and accessible to you when you need them most.

The problem: Ruminating thoughts

Ruminations are the repetitive thoughts we can’t seem to get out of our minds. They are fueled by emotions and can involve negative thought patterns from our past or worries about the future. They are not helpful in any way and can increase our distress. Examples of ruminations include:

• I can’t believe I said _____.

• What if ______.

• Replaying past conversations or situations over and over again.

It would be wonderful if we could will them away, however that typically doesn’t work. Remember, we can’t control our thoughts, but we can control how we respond to them. So how can we manage ruminations?

Strategy: Treating ruminating thoughts as background noise

One of the strategies we can use for ruminating thoughts is to treat them the same way we would treat background noise. Sometimes we have music playing or the television on while we are doing activities. We allow the sounds to exist, while not giving them our full attention. We can treat our thoughts the same way. We are not required to engage with our thoughts or fight with them, even though this feels tempting. Instead, we can turn down the volume on the intrusive thoughts and focus our attention on more meaningful things. This doesn’t mean trying to force the thoughts away. Simply recognize their presence and gently remind yourself that these thoughts can stay, but do not need your attention.

Goal

The goal of this strategy is to practice shifting our attention to what we need to focus on in the present. Ruminations are about things that have happened in the past or worries about what might occur in the future. The more we practice turning down the volume of ruminating thoughts, they will become quieter on their own.

Want to learn more?

This is a mindfulness based strategy. It focuses on not forcing or pushing away emotions and bringing our focus into the present. Click here to read a more in depth post about mindfulness and how it can help us manage distress.

If you enjoy Mental Tune-Ups, please let others in your community know. Mental Tune-Ups is public so please share if you think someone else may benefit from reading it. All are welcome! If you haven’t subscribed yet, it’s easy and free! Posts will go straight to your Substack app or email inbox. Have a question or a topic you want to know more about? Feel free to message me directly.