Rumination: Why it Happens and How to Respond to It

Have you noticed that when something goes wrong, your mind becomes an extraordinary problem-finding, problem-solving machine? Do you circle around in your thoughts over and over?

It happened just a few minutes ago. I woke up with a mild headache. I immediately started looking for reasons and solutions. Am I getting sick? Is it hormonal? Is it psychological? Is it from that carrageenan-laced smoothie my friend gave me yesterday? Is it going to get worse? Will I need to cancel clients today? Is this my body's way of telling me I need rest? Should I take Tylenol?

In the matter of one nanosecond, I'd investigated hundreds of reasons and solutions for my headache.

It's natural for our minds to do this. Our minds are equipped with an internal alert system that is always looking out for danger. If you've lived with a chronic illness or have a history of medical trauma, physical symptoms may create powerful and persistent alerts. That's because your mind wants to predict danger so that you can prevent it and go back to feeling safe again.

The problem is that your alert system may create a reaction that is disproportionate to the actual danger of the situation. In other words, because I've had traumatic and unpredictable medical issues in the past, my mind made my headache out to be more critical than it actually was. All that analyzing, planning, and problem-solving lead to me being preoccupied, distracted and stressed.

Now I'm stressed as a result of my mind trying to keep me safe. Quite the paradox, right?

Here's something to try:

When you notice your mind becoming a problem-finding problem-solving machine, reach deep down into the source of it. Go to where the fear and vulnerability reside. Acknowledge the emotions and sensations. Remind yourself that it's expected and okay that you'd feel this way. Put your hand on your heart and offer yourself kindness and reassurance. Tell yourself that you're not in danger; you're safe. Trust that you'll do what is necessary to support your health and well-being. Tell your mind, “Thanks for trying to help me out, but I got this.”