In Part 1 of this three-part blog series, I described two cycles of thinking – savoring and rumination. Picture rumination as chewing the same piece of gum for hours and hours. The flavor is gone but you can’t seem to spit it out. In contrast, savoring is like slowly turning a gemstone in the light, taking time to appreciate how each facet reveals a new reflection or color.
How can we reduce habitual rumination which (as noted in the previous blog) our brains are hard-wired to do? Here are three evidence-based strategies:
Become The Observer: A strategy known as “cognitive distancing” involves depersonalizing your thoughts by asking a question in the third-person such as: Why is this bothering her so much right now? Once posed, imagine advising a friend in the same situation.This strategy reduces your personal and emotional intensity and interrupts your negative thought loop.
Distract Your Mind: Because rumination thrives in inactivity, even small actions redirect attention and can boost your mood through movement and achievement. So, engage in something you value and that absorbs you – walk, wash dishes, help someone, create!
Train Your Attention: Mindfulness practice can help you observe rumination as a thought pattern rather than as a fact. This distinction helps to build awareness and choice. Here’s a specific research-based mindfulness practice that can help interrupt the cycle and reduce rumination.
- Find Stillness (1 minute) – Sit comfortably. Close your eyes or soften your gaze. Bring attention to the depth and rhythm of your breathing.
- Anchor Your Attention (2 minutes) – Choose something very specific on which to focus such as the inhalation and exhalation of your breath or an object in your space.
- Observe Your Thoughts (4 – 6 minutes) – Notice each thought as it arises and instead of engaging with it:
- Name it: That’s a worry. That’s a regret. That’s a judgment.
- Notice it: Acknowledge the thought without judgment, like a leaf floating on water.
- Let it go: Gently return your attention to your focal point (e.g., breath).
- Close with kindness (1 minute) – Say, “I am learning to work with my mind.”
These three strategies work because they build meta-awareness and interrupt rumination loops. They also teach your mind that not every thought requires attention, emotional investment or action. Finally, these practices create more space for self-compassion.
What old flavorless piece of gum have you been chewing on for too long? Which of these practices would help you spit it out and try something new?
Photo Credit: Andra C. Taylor Jr. on Unsplash
