Rumination magnifies the problem in your head, leaving you more angry or upset than before.
By constantly replaying irrational thoughts in your mind, you end up reinforcing them and creating a rigid and unhealthy pattern of thinking.
Your psychological response is more important than what is actually happening. It helps to allocate a fixed amount of time (e.g., 30 minutes) to think of the anxious thoughts you're having.
You can use this time to acknowledge the negative thoughts by writing them down. Once the time is up, take a step back and challenge your thoughts.
Remind yourself that not all of your thoughts are true. The reality is often somewhere in between the best and the worst-case scenarios.
Instead of worrying about what might happen, dedicate some energy to nurturing yourself.
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