Constant brooding puts a strain on the soul and bodily functions. The body and the soul are in constant contact with each other via the brain. Positive and negative moods are translated into body signals. Negative thoughts cause stress to develop and more of the hormones adrenaline and cortisol to be released. In the short term this leads to more strength, but in the long term it means a strain on the immune system and the body’s organs. Muscle tension and a reduction in the body’s defenses then allow illnesses to develop. Thereby, there are simple methods to get rid of the constant brooding permanently.
Negative thoughts in an endless spiral
Brooding has nothing to do with thinking about an issue and creatively seeking a solution. People who ruminate are dealing with questions to which there are no concrete answers. Thoughts circle without a goal and without a solution in sight. Like in a merry-go-round, the negative thoughts make their rounds and the brooding intensifies. If a neighbor did not say hello, then no simple explanations are accepted such as ‘the neighbor did not see me at all in the hurry’ or ‘my neighbor is simply a rude person’. More and more negative possibilities are considered and these draw wider and wider circles. ‘Why can’t other people like me’ or ‘why am I someone who is not noticed by anyone’. The ruminations build up and prepare the ground for depressive moods. Brooding can only occur in a state in which attention is focused on oneself to a greatly increased degree. No one needs to be permanently at the mercy of negative thoughts. It is possible to regain control over one’s thoughts and turn off rumination.
5 Methods to turn off worryful thinking.
Here are five methods to help turn off worryful thinking:
1. recognize one’s worries
For many people, it is helpful to write down what causes them grief. If you don’t want to write a diary, you can try the James W. Pennebaker writing technique for a few days. Over a period of three to four days, people write for 15-20 minutes at a time. With the hand the concerning write down everything, without thinking thereby on a beautiful handwriting, on grammar or the sense of the written. What is written down is not shown to anyone and is not analyzed. This technique is particularly liberating in the case of traumatic experiences. Anger and aggression are reduced. 2. share your worries
Another option is to write a diary and talk about the grief. Talking to someone requires developing trust and overcoming the shame of sharing. Talking to someone or writing in a diary helps to structure the issues of worry and process the feelings better. Talking to friends or a psychologically trained person opens up the possibility of gaining new information and putting the worries into perspective. The thoughts thereby lose their often unclear nature. If the brooding thoughts have to be formulated precisely, this requires clear trains of thought that follow a structure. Many fears and worries are thereby deprived of their basis. Moreover, by writing them down and speaking them out, they are detached from the brain‘s inner circle of thoughts. The head and the brain are free again and can concentrate on something new. 3. free yourself from worries
Negative thoughts can be turned off using techniques. Rumination is a habit. Habits are learned. Consequently, they can be unlearned or at least stopped. If the carousel of thoughts begins to spin, everyone can say ‘stop’ to themselves or imagine a stop sign. This will interrupt the ruminative thoughts. There are exercises for shifting attention from oneself to something else. By directing attention to smells and sounds, ruminating is stopped. This can also be done during a walk, where the sufferer pays attention to as many details as possible. Negative thoughts can be dissolved by an exercise in which they are imaginarily placed on leaves that slowly float away on water. 4. take more care of oneself
In order to escape negative thoughts, each sufferer should take care of themselves.The center in the brain responsible for positive feelings and thoughts can be trained. All it takes is a few minutes a day during which everyone consciously remembers positive things. Likewise, a healthy diet and sports have a positive effect on thoughts. A balanced diet rich in vitamins increases fitness. In addition, half an hour of sport is recommended every day. Those who are not enthusiastic about any kind of sport also achieve good results with cycling and walks in the forest. Exercise reduces stress and normalizes heart rate and blood pressure. 5. relaxation exercises for inner balance
The inner balance can be strengthened by meditation and yoga. During the exercises, control over the breath is regained. Since the breath is the connection between the person and the world, it makes the meditator sensitive to his surroundings. Meditation and yoga free the inner image from negative thoughts and create space for positive thoughts to unfold. Practicing twice a week is enough to achieve significant improvements against constant rumination after two months.
Therapy: when worries still get the upper hand
If the negative thoughts cannot be stopped despite all the exercises and the worries get out of hand, professionally conducted therapy can help. Likewise, medications are available to support therapy. Therapies conducted on an outpatient and inpatient basis are paid for by health insurance companies. Behavioral therapy in combination with relaxation techniques has proven particularly effective.
