How to stop ruminating thoughts (fear and anxiety)

It has happened to all of us at some point: we spend hours ruminating on our thoughts. Something worries us and that worry, fear and even anxiety does not leave our minds. (and the rest of our body).

Ruminating on negative or unpleasant thoughts is one of the main symptoms of both depression and anxiety or fear, but It is not only a clinical situation, but it is also common in human beings without disorders when we experience some type of event. unpleasant situation that impacts us (sentimental breakups, deception, changes at work, financial difficulties, fear of what others will think). others, etc.).

Why does it happen to us? What does it lead you to? Do you have any solution?

• Related article: "Panic crisis: symptoms, causes and treatment"

Rumination problems

We usually consider ourselves mental beings, who reason and reach logical decisions, but in reality we are emotional beings. Every second of the day we feel emotions and they influence us both in our mood and in our actions, decisions, interpretations, communication, way of relating, etc.

In reality we are not so rational, but imperfectly rational. Ruminating thoughts is above all a consequence of the emotional state in which we live: fear, anxiety, anguish and insecurity.

In recent years I have accompanied people from up to 13 different countries as a psychologist and coach in their personal change processes (with a focus on both personal and professional life). Throughout this career I have verified that whenever there has been an impact situation that has moved our foundations and personal beliefs, We get used to ruminating on very recurrent, negative and exhausting thoughts.. In all cases, whatever your personal situation, it is necessary to work with the emotional basis that leads you to that situation.

If you want to know how we came to ruminate so much and above all how to solve it, here is a video where I explain it to you in more detail (the article continues below).

What to do to stop ruminating?

Ruminating thoughts is not only a mental activity, but above all an emotional one.. We feel fear, insecurity and anxiety, because we interpret the world as dangerous due to a past experience.

Ruminate thoughts Its purpose is to always be alert and try to discover ways to protect ourselves.. However, this protection or overprotection is not functional, but rather a way of adaptation in relation to what has happened to you that has ended up becoming the biggest problem.

There are two essential aspects to focus on the problem and stop ruminating on negative and recurring thoughts: work with the emotional base that causes them and find different actions that are totally incompatible with ruminating.

When we ruminate or think excessively about what worries or fears us, exactly as in a case of insomnia, it happens because in a certain sense we want it and consider it useful. We ruminate because we need to, because it is the only way we believe we can protect ourselves.

Ruminating is an activity that you accompany with an activity that makes it possible. You can ruminate while walking, while running, while looking at social media, but it is not possible to ruminate if at the same time you maintain your concentration on your work. breathing, you do some activity that keeps your attention active (some activity that requires detail) or you act by focusing on your own well-being. Having a concrete, measurable and observable action plan is totally essential to get the change you need.

If you want to take that step, at empowermenthumano.com you have the possibility of taking the first steps in your process of personal change that leads you to understand and manage your emotions, as well as being able to design a concrete action plan, which takes you towards your change and learning and above all stays with you forever (since you learn mainly over you). The fundamental factor in this case is to have expert professional company.

The most important aspect, however, is learn to have emotions on your side instead of against you. By learning to understand and manage your emotions you can live based on acceptance, peace, trust and openness, instead of so conditioned by fear, anxiety, frustration, anger or unsafety.

In conclusion

Ruminating is something that has happened to all of us and we know how exhausting it is. Don't allow it to become an exhausting habit that undermines your well-being. The change you need is possible only if you make it happen.