[imaginethat]

One ofmy worst problems is ruminating. Several weeks ago something humiliating happened, and I can't get it off my mind. It's haunting me. I've tried meditating, writing in my journal, surrounding myself with scented candles, going to support groups, and talking to friends. I'm on two medicines that should help straighten out my thinking, Latuda and Klonopin, but they're not working well right now.

If I'm doing these things and they're not working, is it time to call my pdoc? Or do I need to give it more time. I'm afraid that If I give it more time, my brain will get even more messed up. I think I just answered my own question .

What do you do to get out of a rumination rut?

[Soupe du jour]

Hi imaginethat. Certainly if the ruminating starts to cause you notable pain or affects your stability, do call your psychiatrist and therapist, if you have the latter. Sometimes calming the brain a bit with chemicals can help. However, I believe that therapeutic tools should be the first step. It's good that you have tried some from your toolbox.

For rumination, definitely mindfulness practice (and grounding techniques) are helpful. Some you mentioned are along those lines, but also do some that even more require concentration on other things. For me, cooking and baking is especially helpful. It's hard to ruminate when you are measuring, stirring, filling muffin pans, etc. Gardening is similar. Even cleaning/tidying up the house. Or artistic projects. The thing about journaling is that you might journal about your ruminations. The point is to put them on the back burner.

Cognitive Behavioral Therapy has a tool that I love called "Challenging Cognitive Distortions". See Challenging Our Cognitive Distortions and Creating Positive Outlooks from My Support Forum's old site Psych Central. Here's an example:

Situation: At a party in my new neighborhood, people noticed that after coming from the bathroom/WC, I had toilet paper hanging from my pants

Step 1 - On a scale from 1 to 10 (10 being the most severe), how upset did that make me feel? What were some physical symptoms I experienced from the discomfort?

Step 2 - What thoughts/images resulted from the above embarrassment/feelings? How much did you believe some of these (1 least to 10 most)?

Step 3 - What did you feel was the worst case scenario of these cognitive distortions? [For example, total rejection from new neighbors.]

Step 4 - How can you challenge some of the thoughts above? [For example, "That's happened to others. Could the situation have been the worst possible on earth? No. Would others deep down understand such a feeling at one point in their life? Can the situation have been looked at in a different light? For example, can I laugh such a thing off, myself? If I apologize and tell others 'That sure was an odd way to make a first impression ' that could ease the pressure for both me and others." Or, "Should I REALLY beat myself up in perpetuity about this? Why would I be so cruel to myself? That wouldn't be nice."

Step 5 - After Step 4, how much discomfort do I now have (on a scale from 1 to 10)? What physical sensations am I now experiences? [For example, a little less adrenaline or agitation.]

Step 6 - If the above rating is still high, repeat Step 4 with new challenges.

You know, unless you truly challenge cognitive distortions, no amount of fragrant incense will make a huge difference. No amount of potato chips or cheesecake will fight them.

[*Beth*]

We've had a few posts on this board about ruminating. The general agreement was that ruminating can be an aspect of (hypo)mania. When I'm manic I definitely tend to ruminate a lot. Like, it makes me crazy because it won't stop. The most relief I've had was from med increases or changes.

[imaginethat]

Originally Posted by Soupe du jour

Hi imaginethat. Certainly if the ruminating starts to cause you notable pain or affects your stability, do call your psychiatrist and therapist, if you have the latter. Sometimes calming the brain a bit with chemicals can help. However, I believe that therapeutic tools should be the first step. It's good that you have tried some from your toolbox.

For rumination, definitely mindfulness practice (and grounding techniques) are helpful. Some you mentioned are along those lines, but also do some that even more require concentration on other things. For me, cooking and baking is especially helpful. It's hard to ruminate when you are measuring, stirring, filling muffin pans, etc. Gardening is similar. Even cleaning/tidying up the house. Or artistic projects. The thing about journaling is that you might journal about your ruminations. The point is to put them on the back burner.

Cognitive Behavioral Therapy has a tool that I love called "Challenging Cognitive Distortions". See Challenging Our Cognitive Distortions and Creating Positive Outlooks from My Support Forum's old site Psych Central. Here's an example:

Situation: At a party in my new neighborhood, people noticed that after coming from the bathroom/WC, I had toilet paper hanging from my pants

Step 1 - On a scale from 1 to 10 (10 being the most severe), how upset did that make me feel? What were some physical symptoms I experienced from the discomfort?

Step 2 - What thoughts/images resulted from the above embarrassment/feelings? How much did you believe some of these (1 least to 10 most)?

Step 3 - What did you feel was the worst case scenario of these cognitive distortions? [For example, total rejection from new neighbors.]

Step 4 - How can you challenge some of the thoughts above? [For example, "That's happened to others. Could the situation have been the worst possible on earth? No. Would others deep down understand such a feeling at one point in their life? Can the situation have been looked at in a different light? For example, can I laugh such a thing off, myself? If I apologize and tell others 'That sure was an odd way to make a first impression ' that could ease the pressure for both me and others." Or, "Should I REALLY beat myself up in perpetuity about this? Why would I be so cruel to myself? That wouldn't be nice."

Step 5 - After Step 4, how much discomfort do I now have (on a scale from 1 to 10)? What physical sensations am I now experiences? [For example, a little less adrenaline or agitation.]

Step 6 - If the above rating is still high, repeat Step 4 with new challenges.

You know, unless you truly challenge cognitive distortions, no amount of fragrant incense will make a huge difference. No amount of potato chips or cheesecake will fight them.

I challenge my ruminations in several ways. First of all, people are too busy with their own lives to worry about my missteps...I think about myself way more than other people think about me. I know that I think in terms of black and white. Things like that. I like the questions you posted above. I'll check out the web page that you mentioned!

[imaginethat]

Originally Posted by BethRags

We've had a few posts on this board about ruminating. The general agreement was that ruminating can be an aspect of (hypo)mania. When I'm manic I definitely tend to ruminate a lot. Like, it makes me crazy because it won't stop. The most relief I've had was from med increases or changes.

I ruminate whether I'm manic, even-keeled, hypomanic. or depressed. My brain is an equal opportunity employer. I'm not hypomanic, depressed, or manic right now, so I think a med adjustment might be in order. I've really tried hard with my coping skills.

[*Beth*]

Originally Posted by imaginethat

I ruminate whether I'm manic, even-keeled, hypomanic. or depressed. My brain is an equal opportunity employer. I'm not hypomanic, depressed, or manic right now, so I think a med adjustment might be in order. I've really tried hard with my coping skills.

Sorry, my previous post was unclear. Yeah, rumination can be an aspect of mental illness - and, of course, it can be just plain old anxiety.

[tnthomas]

Ruminating! What a mental scourge! After my divorce I ruminated for 10 years about countless events and subjects. God, what a waste of energy, I could actually feel my brain cells heating up! I eventually stopped ruminating about those divorce related topics...told myself that all just doesn't matter anymore, is not part of my present life.

However, the rumination thought pattern stayed with me, and I'll ruminate on smaller, incidental matters. I'll be worried about what others thought about [this] or [that] and if I catch myself, I'll realize that there is no basis for thinking the worst. I'm reading a couple books, one called Tiny Habits by BJ Fogg, of the Stanford University Behavior Dept. The other book: Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks is another that should prove helpful.

[Bipolarchic14]

A lot of times we do something silly that embarrasses us and other people barely remember it or barely care. Is it possible that your situation is something of that nature? To give you an example this summer I was grocery shopping, and a teenager grabbed my cart by accident. I went over to her and said I’m sorry but you have my cart. She was so embarrassed that she tucked her head into her moms arm. I told her that it was not a big deal at all but I didn’t really feel like starting my grocery shopping over again. I thanked her for giving me back my cart and moved on. Well 10 minutes later I realized I missed something in that aisle I go back and the girl is still sitting there completely embarrassed. I again assured her it was not a big deal. To me it was nothing to her, she may still be upset about it for all I know. It will definitely make me question going after my cart the next time! We don’t need any teenagers ending up in therapy over accidentally taking a cart.