How do you stop ruminating anxious thoughts? This is no easy task if you are caught up in the web of anxiety. Here are my four favorite tools for coping with anxious ruminating thoughts.
1. Mindfulness. Keep bringing yourself back to the present moment. What do you hear, see, feel, taste, and touch. This can take a bit of work if you are caught in rumination but it gives you a break from the repetitive thoughts and can eventually lead you out.
2. Affirmations. Pick a helpful thought and stick to it. “It’s going to be ok.” “I have all I need.” “This feeling will pass.” Go back to this over and over and over. Let it soothe you.
3. Distraction. Find something to take your mind off the thoughts. For me, I go on a hike, read a book, and take pleasure in pets to help me enter into a mindful state where anxiety does not live. In addition, remember to use helpful and healthy distractions, not ones further increasing bad feelings about yourself.
4. Time passing. With enough time, ruminating thoughts will pass. Maybe within hours or a day. With severally anxious and pervasive thoughts, you may wonder if you’ll ever get away from the worry. Have faith. In my experience, first the thought will begin to lose intensity and then will eventually melt away. It may have some lingering moments in the day(s) to come but they will be short lived.
The Key To Stopping Anxious Ruminating Thoughts
The key to stopping anxious ruminating thoughts is to use helpful tools in lessening the intensity. Naturally, the anxiety will go away as the intensity reduces. Undoubtedly, what works for one person may not work for another, so you may have to try a few strategies and use them repeatedly. In addition, keep in mind living well with anxiety is an ongoing practice and one we can learn to do well with even when anxious ruminating thoughts strike.
If you want to talk more with me about how to stop anxious ruminating thoughts, then go ahead and email me to set up an appointment. I’d love to talk more! Also, here is another great resource for coping with ruminating anxiety.