{"id":5870,"date":"2021-05-31T13:55:56","date_gmt":"2021-05-31T13:55:56","guid":{"rendered":"https:\/\/www.mindspa.me\/?p=5870"},"modified":"2021-05-31T13:55:56","modified_gmt":"2021-05-31T13:55:56","slug":"how-to-stop-ruminating","status":"publish","type":"post","link":"https:\/\/mindspa-dev.ru\/it\/how-to-stop-ruminating\/","title":{"rendered":"How to stop ruminating"},"content":{"rendered":"
\"\"<\/figure><\/div>\n\n\n\n

\u201cWhat if they find a mistake in my report?\u201d<\/em><\/p>\n\n\n\n

\u201cI looked like an idiot when I stumbled during my presentation! Now everyone will think that I am stupid.\u201d<\/em><\/p>\n\n\n\n

\u201cI should have told my boss that I am not a slave to work on the weekends.\u201d<\/em><\/p>\n\n\n\n

\u201cWhy did she say \u201cHello\u201d in such a cold manner? Have I offended her? Is she mad at me? Or\u2026\u201d<\/em><\/p>\n\n\n\n

\u201cShould have\u201d, \u201ccould have\u201d, \u201cwhat if\u201d \u2013 do you get repetitive thoughts about the same problem? Imagine an old broken record — the needle bounces in the same place, moves back, and the same stuttering fragment of a song is being repeated. This is approximately how it works with anxious thoughts when they run around the same useless circle.<\/p>\n\n\n\n

What can you do?<\/strong><\/p>\n\n\n\n

1.<\/strong> Analyze your sphere of influence. Notice whether these thoughts concern something in the future, or something that already happened, or something that another person has done.<\/p>\n\n\n\n

Do you have the power to change something that happened yesterday? What about tomorrow? Can you change how other people behave?<\/p>\n\n\n\n

Unless we can travel in time or we are playing The Sims \u2013 it is obviously impossible. We don\u2019t have the power to change something that already happened. Neither can we predict the future nor control the behavior of other people. And making plans about this is a sheer waste of time and resources.<\/p>\n\n\n\n

Therefore, ask yourself \u201cCan I influence this? Is this in my control? Can I change this?\u201d <\/em><\/strong>If the answer is No, it is time to move on.<\/p>\n\n\n\n

2. <\/strong>Take a sheet of paper and write down \u2013 what do these repetitive thoughts deprive you of? Peace, joy, pleasure to watch an interesting movie\u2026 (continue this list). Are they worth it?
<\/p>\n\n\n\n

3.<\/strong> Switch to different tasks. If you tell yourself \u201cDo not think of a white elephant\u201d \u2013 you can be sure that it will be present in your thoughts for the next 5 minutes. By forbidding something you are making this thing a priority and it becomes dominant in your mind. Therefore, in our example, it would be best to think about a blue elephant. In other words, think about something different or start doing some different tasks. Then these stupid repetitive thoughts will disappear by themselves.
<\/p>\n\n\n\n

4. If you still would like to worry about something, then allocate some time for it. \u201cI will think about this for 20 minutes in the evening after dinner\u201d. And do start a stopwatch and spend 20 minutes thinking only about this issue.<\/p>\n\n\n\n

All these techniques are simple, but they work. They will help you learn to switch your attention, and your life will be much better.<\/p>\n\n\n

\n
UNLOCKING MENTAL WELLBEING<\/font><\/b><\/p>\n

Self-therapy can be an essential tool for personal growth and self-improvement.
Browse through our courses<\/u><\/a> and see the positive changes they can bring to your life.<\/p>\n

You are not sure where to begin?<\/p>\n

\n

TAKE A FREE TEST<\/a><\/p>\n

or get a free consultation<\/u><\/small><\/a><\/p>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

\u201cWhat if they find a mistake in my report?\u201d \u201cI looked like an idiot when I stumbled during my presentation! Now everyone will think that I am stupid.\u201d \u201cI should have told my boss that I am not a slave to work on the weekends.\u201d \u201cWhy did she say \u201cHello\u201d in such a cold manner?… Leggi tutto »How to stop ruminating<\/span><\/a><\/p>","protected":false},"author":1,"featured_media":5871,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[2],"tags":[94,722,880,883,1152,1169,1178,1419,1512],"class_list":["post-5870","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eng","tag-anger","tag-insecurity","tag-mind","tag-mindspa","tag-reflect","tag-relationship","tag-report","tag-thoughts","tag-waiting"],"_links":{"self":[{"href":"https:\/\/mindspa-dev.ru\/it\/wp-json\/wp\/v2\/posts\/5870","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mindspa-dev.ru\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mindspa-dev.ru\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mindspa-dev.ru\/it\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mindspa-dev.ru\/it\/wp-json\/wp\/v2\/comments?post=5870"}],"version-history":[{"count":0,"href":"https:\/\/mindspa-dev.ru\/it\/wp-json\/wp\/v2\/posts\/5870\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mindspa-dev.ru\/it\/wp-json\/wp\/v2\/media\/5871"}],"wp:attachment":[{"href":"https:\/\/mindspa-dev.ru\/it\/wp-json\/wp\/v2\/media?parent=5870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mindspa-dev.ru\/it\/wp-json\/wp\/v2\/categories?post=5870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mindspa-dev.ru\/it\/wp-json\/wp\/v2\/tags?post=5870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}