Worry & Rumination: Your Guide to Being More Present
- Kezia Mathieson
- Mar 3, 2022
- 4 min read
Updated: Aug 23, 2022
Worry and rumination are two different types of negative thought cycles that we can get ourselves caught up in.
With all of the global uncertainty we are currently experiencing in the midst of a global pandemic, energy price increases, general rises in the cost of living and conflict in the Ukraine we are all experiencing a lot more of these kinds of thinking traps.
What is Worry?
Worrying is a process that contains various chains of thought, each one linking to another. Each link in the chain usually starts with a 'what if' and often ends with a feared catastrophe or 'end point'. Episodes of worry are normal and it is true that we all worry occasionally. For some people the worrying can start to feel overpowering, consuming and difficult to control. This can leave us feeling demoralised, hopeless and exhausted.
Example of a worry chain:
What if I can't get this piece of work done on time --> what if my boss fires me --> what if I can't get another job --> what if I can't pay my bills --> what if I lose my house and we have to live on the streets
Prolonged periods of worry can lead to physical symptoms such as gastrointestinal difficulties e.g. heart burn, IBS, muscle tension which leads to aches and pains, headaches and general restlessness/physical agitation. It can make it difficult to sleep and therefore get enough rest.
Worry is usually a future orientated activity and is associated with heightened anxiety
What is Rumination?
Rumination is a type of thinking that involves prolonged, repeated thoughts about things that have usually happened in the past. We therefore can say that rumination is predominantly a past orientated activity.
If you have ever found yourself feeling low whilst thinking about all of the things that you 'should' have done differently in life, about memories or events from the past that make you feel bad, about past perceived failures or on negative thoughts about yourself e.g. not feeling good enough or feeling worthless then you have likely caught yourself ruminating.
Rumination is usually associated with feelings of depression and hopelessness. Depressive episodes often make us feel like not doing a great deal and reduces our activity levels. This gives rise to increased opportunities for rumination that act to fuel the fire of depression.
The Worry Rumination Pendulum
The impact of excessive worry and rumination is that we can often we left swinging between one and the other, a little like swinging a pendulum. We might notice that we switch between worrying about the future and ruminating on events of the past. This can have a detrimental impact on our mental health and leave us vulnerable to feeling depressed and excessively anxious.
When we are constantly moving between worrying about the future and ruminating on the past we very rarely feel able to focus on the present.
What Can I Do To Help?
When you are stuck bouncing between the future orientated worrying and the past orientated ruminating then learning to be more present and mindful can really support your mental health.
Mindfulness is being fully present in the moment whilst calmly being able to observe your thoughts, emotions and body sensations without getting caught up in them. It takes some practice but like any muscle, the more you use your 'mindfulness muscle' the stronger it will get.
Building awareness of when you are worrying or ruminating is the first step to being able to unhook yourself from these processes. When you have noticed that you are worrying or ruminating try these exercises:
Mindful Breathing
This is a simple 10 minute exercise you can do anywhere.
Sit up straight, feet on the floor/crossed and place your hands in your lap.
Bring your attention to your breath, breathing through your nose. Notice the sensation of the air moving in and out of your body.
Be aware of any thoughts (worries or ruminations), body sensations or emotions that might arise, calmly notice them, name them and gently bring your attention back to your breathing.
Mundane Task Focus
Do you ever find yourself on autopilot. Maybe you can't remember the last 10 minutes of your commute, or find your mind wandering to your worries and unhelpful thoughts when you are having a shower, brushing your teeth, or washing the dishes? Can you practice doing these tasks more mindfully?
Example: Brushing Teeth
What do you notice about what you can feel? How would you describe it?
What can you smell?
What can you hear?
What can you see? Can you be extra descriptive with all of the colours, shapes and textures?
What can you taste?
If you notice that your mind has started to pull you away (and it will, minds love to do that), become aware of the thoughts, emotions, body sensations. Label them by saying to yourself 'I notice I am having a thought that/feeling of/memory of', observe it and then gently bring your attention back to the present moment.
If you want to learn more about mindful attention training then I have posted a helpful resource below:
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